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“Some of my actions remind my father’s existence in myself who often didn’t give his wife the respect she deserved. He often beat my mother for nothing and scolded her if he found anything wrong” while saying those words, Shopon (pseudo name) was looking at a corner, for a long time. He has been taking counselling sessions for quite a while and during the session he explored such things which made him angry, trying to burst out the anger but tending to remain silent, sitting like a numb person.  In the complex artwork of humanity, there is a thread that runs across generations which is often unseen yet makes a powerful impact in society to society. This thread portrays generational trauma, the secret inheritance of sorrow and suffering from ancestors to descendants. Like Shopon, people around us are suffering from trauma that has been carrying over the years.

So what is Generational Trauma?

The term “generational trauma,” sometimes referred to as “intergenerational trauma,” describes how stressful events or traumatic experiences are passed down from one generation to the next. This particular kind of trauma is frequently brought on by firsthand experiences, seeing violent acts, or living in situations where there is always a threat of violence. These kinds of trauma might show up as anxiety, despair, or post-traumatic stress disorder (PTSD).

The generational trauma can result from both social and emotional challenges, as well as issues with mental and physical health. For example, like Shopon children who witness adverse childhood experiences in the earlier stages of life like domestic abuse or violence may experience anxiety or depression as adults. As a result, forming intimate relationships and trusting others can be difficult for them to establish, and the cycle of unresolved trauma may run from generation to generation.

How Does Generational Trauma Occur?

Generational trauma can be caused by various reasons like cultural dislocation, fighting with poverty through decades, lack of access from getting human rights and other opportunities, violence, oppression, natural disasters, war, genocide, etc. When these traumatic experiences are passed down from generation to generation, they affect how people think, feel, and behave. Many factors can contribute to generational trauma.

The Signs and Symptoms of Generational Trauma

Just like any other form of trauma, generational trauma also contains signs and symptoms. About that, Dr. Reshwana Chapple (Ph.D., LCSW) said “The symptoms of generational trauma include hypervigilance, fears of death or no hope for the future, mistrust of outsiders, anxiety, depression, panic attacks, post-traumatic stress disorder (PTSD), low self-esteem, issues of addiction, domestic violence, and sexual abuse.” – Talkspace.

The signs of generational trauma include,

How to Deal with it?

• Figuring out and accepting the effects of past traumas; is the first step in healing from generational trauma. Talking about the experiences as a trauma survivor with someone who can be trusted will be worthwhile.
• Exerting self-care is a must. Learn to take care of yourself emotionally and physically. This might include taking some time for oneself, going out for a walk, exercising, relaxation techniques, outdoor time, or eating a healthy diet.
• Making connections with people who have gone through similar things as you and can relate to you can be quite helpful. For those impacted by particular kinds of trauma, support groups are frequently offered.
• And finally seeking support from mental health professionals trained in trauma-informed care can provide individuals and families with tools and strategies for processing inherited trauma and building resilience.

It’s common for intergenerational trauma to go untreated. This might be attributed to people’s lack of awareness that what they’re experiencing is a result of unresolved trauma from the past that has been inherited by subsequent generations.

In order to process the complex emotions associated with intergenerational trauma, various forms of therapy can offer support and direction. Consult a trauma therapist or other mental health specialist if you have experienced generational trauma. They are able to evaluate your position. Seeking assistance is not a sign of weakness; in fact, it takes a great deal of bravery.

References:

1. What is generational trauma? — talkspace. Available at: https://www.talkspace.com/blog/generational-trauma/ (Accessed: 05 May 2024).
2. Generational trauma: Breaking the cycle of adverse childhood experiences (no date a) IU Health. Available at: https://iuhealth.org/thrive/generational-trauma-breaking-the-cycle-of-adverse-childhood-experiences (Accessed: 05 May 2024).
3. How does trauma spill from one generation to the next? Available at: https://www.washingtonpost.com/wellness/2023/06/12/generational-trauma-passed-healing/ (Accessed: 05 May 2024).

Joyonto Dasgupto
Psychologist, wEvolve

“Unleashing the Potential of Habit” refers to tapping into the power and influence of habits to bring about positive change and personal growth. Habits, whether they are beneficial or detrimental, have a significant impact on our daily lives, actions, and outcomes. The power of habits lies in their ability to shape our daily actions and behaviors automatically, without requiring constant conscious thought. Formed through repetition, habits restructure tasks, making them more efficient and less mentally taxing. They significantly influence our choices, behaviors, and progress towards long-term goals. Operating within a loop of cue, routine, and reward, habits are deeply rooted in the brain’s basal ganglia, making them persistent and impactful. Harnessing the power of habits allows individuals to foster positive changes, achieve personal and professional growth, and navigate life more effectively.

The Golden Rule of Habit Change revolves around the idea of maintaining the cues and rewards of an existing habit while introducing a new routine. This approach recognizes that habits are formed through a cycle of cues, routines, and rewards.

Example of Late-Night Snacking Habit-

• Cue- Feeling bored or watching TV in the evening.

• Routine- Eating chips or cookies as a snack.

• Reward- A feeling of comfort or distraction from boredom.

To change this late-night snacking habit using the Golden Rule:

– Keep the Cue and Reward: Acknowledge the feeling of boredom or the desire for distraction (the cue) and the comfort or distraction achieved by eating (the reward).

-Replace the Routine: Instead of eating chips or cookies, introduce a new behavior that still addresses the cue and leads to the reward.

 Alternative Routines:

• Drink Herbal Tea: Sipping on a cup of herbal tea can provide warmth and comfort, satisfying the need for a comforting routine without the extra calories.
• Take a Walk: Going for a short walk can distract from boredom and provide a change of scenery, addressing the cue of feeling bored.
• Practice a Hobby: Engaging in a hobby like reading, drawing, or crafting can offer distraction and comfort, serving as a substitute for snacking.

By retaining the same cues and rewards while altering the routine, you can effectively change the habit of late-night snacking to a healthier alternative, aligning with the Golden Rule of Habit Change.

Reference:

Duhigg, Charles. 2013. The Power of Habit. London, England: Random House Books.

Sumaia Shiju
Psychologist, wEvolve

Cognitive distortions are habitual patterns of thinking that are irrational and negatively biased, distorting our perceptions of ourselves, others, and the world. These distortions can lead to heightened stress, anxiety, and depression, impacting our overall mental well-being. Recognizing and challenging these distortions is crucial for maintaining psychological health and promoting positive thought patterns.

1. All-or-Nothing Thinking (Black-and-White Thinking): This distortion involves viewing situations in extreme terms, with no middle ground. For example, someone might believe that if they’re not the best at something, they’re a total failure. This type of thinking overlooks the complexities of life and can lead to feelings of inadequacy and self-doubt.
2. Catastrophizing: This distortion involves expecting the worst possible outcome in any situation, regardless of the evidence. For instance, someone might catastrophize a minor setback, believing it will have catastrophic consequences for their future. This type of thinking magnifies problems out of proportion and can lead to unnecessary anxiety and distress.
3. Mind Reading: This distortion involves assuming we know what others are thinking or feeling, often jumping to negative conclusions. For example, someone might assume that a friend is angry with them without any evidence to support this belief. This type of thinking can strain relationships and lead to unnecessary conflict.
4. Filtering (Selective Attention): This distortion involves focusing exclusively on negative aspects of a situation while ignoring any positive elements. For instance, someone might receive numerous compliments on their work but choose to focus only on one critical comment. This type of thinking can reinforce negative self-perceptions and undermine self-esteem.
5. Overgeneralization: This distortion involves drawing broad conclusions based on limited evidence, usually from a single negative experience. For example, someone might believe that they’ll never succeed in relationships after one breakup. This type of thinking overlooks the possibility of positive outcomes and can lead to feelings of hopelessness and despair.
6. Personalization: This distortion involves taking responsibility for events outside of our control, attributing negative outcomes to ourselves without considering other factors. For example, someone might blame themselves for a friend’s bad mood, assuming they caused it. This type of thinking can lead to excessive guilt and self-blame.
7. Labeling: This distortion involves applying negative labels to ourselves or others based on behavior or characteristics. For example, someone might label themselves as a “failure” for making a mistake at work. This type of thinking oversimplifies complex situations and can reinforce negative self-identity.
8. Should Statements: This distortion involves imposing rigid rules or standards on ourselves or others, leading to feelings of guilt or inadequacy when these standards aren’t met. For example, someone might believe they “should” always be productive, leading to burnout and self-criticism when they take time for rest. This type of thinking can create unnecessary pressure and hinder self-compassion.

By becoming aware of these cognitive distortions and challenging them with more balanced and realistic thoughts, individuals can cultivate greater emotional resilience and well-being. Seeking support from mental health professionals, such as cognitive-behavioral therapy (CBT), can also be instrumental in addressing these distortions and promoting healthier thought patterns.

Reference:

• Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond. Guilford Press.

Nahida Yeasmin
Psychologist, wEvolve

In the fast-paced and often overwhelming rhythm of modern life, finding moments of calm and centering is essential for our mental well-being. One effective and accessible practice that has gained prominence is the grounding technique. This simple yet powerful method has shown remarkable benefits in reducing stress, anxiety, and promoting a sense of presence. Let’s delve into the concept of grounding, understand how it works, and explore practical ways to incorporate it into our daily lives.

Understanding Grounding:

Grounding is a mindfulness practice rooted in the idea of connecting with the present moment and anchoring oneself in reality. It involves redirecting your focus away from anxious thoughts about the future or distressing memories from the past, and instead, grounding yourself in the current sensory experience.

How Grounding Works:

The principle behind grounding lies in the mind-body connection. By engaging the senses, you bring attention to the physical experience, which helps interrupt the cycle of anxious or intrusive thoughts. This practice is particularly beneficial when feeling overwhelmed, anxious, or dissociated.

Practical Grounding Techniques:

1. 5-4-3-2-1 Method:
   • Acknowledge 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This method engages multiple senses, bringing you back to the present moment.
2. Deep Breathing with Visualization:
   • Inhale deeply, imagining positive energy entering your body, and exhale slowly, envisioning stress leaving. This combines the benefits of controlled breathing with a mental focus on positivity.
3. Mindful Walking:
   • Take a walk, paying close attention to each step and the sensation of your feet touching the ground. Feel the connection between your body and the earth, grounding yourself in the present.
4. Texture Exploration:
   • Hold or touch objects with various textures. Focus on the tactile sensations to bring your attention to the present moment.
5. Body Scan Meditation:
   • Start from your toes and slowly move attention through each part of your body, noting any sensations without judgment. This promotes awareness of the body and a sense of being grounded.

Benefits of Grounding:

1. Stress Reduction:
   • Grounding interrupts the stress response, promoting a sense of calm and reducing the physiological and psychological effects of stress.
2. Anxiety Management:
   • By redirecting your focus to the present, grounding can alleviate anxiety symptoms and prevent escalating anxious thoughts.

3. Improved Focus:
   • Practicing grounding regularly can enhance concentration and focus by training the mind to stay present and attentive.
4. Emotional Regulation:
   • Grounding helps regulate emotions by providing a tool to anchor oneself during emotionally charged moments.

Incorporating Grounding into Daily Life:

The beauty of grounding techniques lies in their simplicity and adaptability. Whether you’re at home, work, or in a public space, you can discreetly practice grounding to manage stress and enhance your overall well-being. Consider integrating these techniques into your daily routine, and experience the transformative power of staying grounded in the present moment.

In a world that constantly demands our attention, the grounding technique offers a sanctuary of stillness and presence. As you embark on this journey of self-discovery and mindfulness, remember that grounding is not just a technique; it’s a profound invitation to reconnect with the richness of the present.

References:

• Kabat-Zinn, J. (1994). Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life. Hyperion.
• van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking.

Note: It’s important to seek professional advice for severe mental health concerns. Grounding techniques are complementary practices and not a substitute for professional treatment.

Nahida Yeasmin
Psychologist, wEvolve

Throughout history, humans have strived for happiness, a concept that proves challenging to precisely pin down. Definitions vary, encompassing living well, flourishing, self-realization, joy, and purpose. Can these be experienced amid chaos and negativity? Is it feasible to cultivate abilities that foster such a fulfilling existence?

Abraham Maslow, in 1962, was among the pioneers in psychology to delineate “wellbeing” through his depiction of the traits of a self-actualized individual. This portrayal prefigured the PERMA model, which delineates the qualities of a thriving person, and the Wellbeing Theory.

Dr. Martin Seligman, during his inaugural address as the incoming president of the American Psychological Association in 1998, redirected attention from mental illness and pathology towards studying the positives in life. Since then, theories and research have focused on positive psychology interventions that enhance life’s quality and methods to define, measure, and foster wellbeing.

Seligman in his book Flourish (2012) formulated a theory centered on five intrinsically motivating components that contribute to wellbeing, distinct and measurable independently. These elements, pursued for their inherent value, encompass both eudaimonic and hedonic aspects.

The five components, termed PERMA comprise:

1. Positive emotion

2. Engagement

3. Relationships

4. Meaning

5. Accomplishments

Positive Emotion (P) encompasses more than mere ‘happiness.’ It encompasses a spectrum of feelings such as hope, interest, joy, love, compassion, pride, amusement, and gratitude.

These emotions serve as vital indicators of flourishing and can be nurtured or acquired to enhance overall wellbeing. Actively engaging with and integrating positive emotions into daily life, including visualizing a positive future, reshapes habitual thinking and behavior. They possess the capacity to counteract the detrimental effects of negative emotions and bolster resilience

The cultivation of positive emotions aids in the development of physical, intellectual, psychological, and social resources, contributing significantly to resilience and overall wellbeing. Such as Keeping a daily journal to note down three things to be thankful for. For instance, acknowledging the support of a friend during a challenging time, appreciating the beauty of nature on a morning walk, or relishing a moment of laughter with family over dinner.

Some key strategies like;

• Spending time with cherished individuals;
• Engaging in hobbies and creative pursuits that bring enjoyment;
• Listening to uplifting or inspirational music;
• Reflecting on gratitude and acknowledging positive aspects of life can foster positive emotions.

Engagement (E) is akin to “being one with the music” and aligns with the notion of “flow.” It involves complete absorption and the loss of self-consciousness while being wholly present and focused on an activity.

Flow or engagement arises when there’s a perfect balance between challenge and personal skill or strength. Leveraging one’s top character strengths enhances the likelihood of experiencing this state. Research indicates that individuals who consciously apply their strengths in novel ways daily reported higher happiness and reduced depression over time.

Engagement transcends mere happiness but often leads to it as a byproduct. An example such as Designating uninterrupted time for focused work on a challenging project, aligning with personal strengths. For instance, a graphic designer sets aside time to create new designs without interruptions, fully immersing in the creative process.

Similarly;

• Engaging in activities that evoke timelessness and genuine enjoyment; p
• Practicing mindfulness during daily tasks to live more in the present moment;
• Spending time in nature, attentively observing and connecting with surroundings;
• Discovering and nurturing one’s character strengths through activities that align with them enhance engagement.

Positive Relationships (R) within the PERMA model encompass the various connections individuals maintain with partners, friends, family, colleagues, mentors, and their broader community.

This element emphasizes the sense of being supported, loved, and valued by others, rooted in the understanding that humans are inherently social beings. Social connections gain particular importance as individuals age, playing a pivotal role in preventing cognitive decline and contributing to better physical health in older adults.

Improving relationships often involves sharing positive news or celebrating accomplishments, fostering stronger bonds. Additionally, displaying enthusiasm in close or intimate relationships can significantly enhance intimacy, overall wellbeing, and satisfaction. Engaging in empathetic conversations with a family member or friend facing difficulties. Offering undivided attention, validating their feelings, and providing emotional support, thereby strengthening the bond and creating a supportive environment.

Again,

• Engaging in classes or groups aligned with your interests to meet new people;
• Initiating conversations, and getting to know acquaintances better by asking questions about them;
• Nurturing friendships with individuals already in your social circle; and r
• Reconnecting with individuals you’ve lost touch with over time is the way to cultivate positive relationships.

Meaning (M), encapsulates the inherent human quest for value and significance. It involves belonging to or serving something larger than oneself. A sense of purpose aids individuals in focusing on essential aspects when faced with significant challenges.

The pursuit of meaning varies for each person and can manifest through professions, social causes, creative pursuits, or religious/spiritual beliefs. It may unfold in careers, volunteer work, or community involvement, guided by personal values.

Having a sense of meaning correlates with longer life expectancy, heightened life satisfaction, and reduced health issues among individuals. Such as engaging in volunteering activities that resonate with personal values. For instance, participating in a local cleanup drive to support environmental conservation, thereby contributing to a cause while finding purpose and meaning in the act.

• Engaging in causes or organizations aligned with your values;
• Exploring new and creative activities to discover connections that resonate with you;
• Considering ways to utilize your passions to benefit others; and
• Investing quality time with cherished individuals who matter to you can foster meaning.

Accomplishments or Achievements (A) within the PERMA framework encompass mastery, competence, and the sense of fulfillment derived from reaching goals and excelling in endeavors.

This facet of wellbeing is cultivated through striving toward and attaining objectives, mastering skills, and maintaining self-motivation to complete tasks. It contributes significantly to wellbeing by fostering a sense of pride and fulfillment.

Accomplishment involves traits like perseverance and a drive to achieve goals. However, true flourishing and wellbeing occur when accomplishments are connected to intrinsic motivation or pursued for self-improvement rather than external validation.

Focusing on intrinsic goals like personal growth and meaningful connections yields more significant enhancements in wellbeing compared to external objectives like wealth or fame. An example of committing to a fitness regimen to run a marathon. Breaking down the goal into manageable steps, such as training schedules and milestones, and celebrating progress along the way, fostering a sense of achievement and fulfillment.

• Setting SMART goals: Specific, Measurable, Achievable, Realistic, and Time-bound;
• Reflecting on past successes to acknowledge and learn from them;
• Finding creative ways to celebrate and acknowledge your achievements; can help foster a sense of accomplishment.

Sources

Maslow, A. (1962). Toward a psychology of being. D. van Nostrand.

Seligman, M. E. (2013). Building the state of well-being: A strategy for South Australia. Government of South Australia.

Seligman, M. E. (2012). Flourish: A visionary new understanding of happiness and well-being. Atria Paperback.