An Overview
'There comes a point where we need to stop just pulling people out of the river. We need to go upstream and find out why they're falling in.” - Bishop Desmond Tutu
If this is your first time seeking therapy for yourself or someone you care for, we understand that it can be stressful.
At Deep Dive, we lean away from labelling people as having mental illnesses or disorders. Instead, we focus on treatment through a mutual understanding of prior life experiences and the present-day effects of those experiences.
Instead of asking “what’s wrong with you?”, we’re curious to know what happened, or didn’t happen to you to cause these psychological injuries. We assume that the thoughts, behaviors, and emotions that are considered problematic today, were once necessary adaptations to a stressful or dangerous environment.
We can help you to recognize that your defensive states were once necessary, and slowly encourage you to befriend your nervous system and cultivate self-compassion. With practice, you may begin to realize you have the ability to shift from states of dysregulation & overwhelm into states of connection and comfort.
At Deep Dive, we use three phases of trauma recovery to help you overcome dysregulation, process unresolved trauma, integrate, & make meaning (Herman, 1992).
Phases of Trauma Recovery
PHASE I: Safety & Stabilization: Overcoming Dysregulation
• The first step of trauma recovery focuses on establishing safety and stability & building resilience.
• This involves combining traditional therapeutic methods with complementary practices that support mental, emotional, social, spiritual, and physical health.
• Main therapeutic modalities: Dialectical Behavior Therapy (DBT), Mindful Based Self-Compassion (MBSC), Trauma-Informed Yoga, Polyvagal Theory, & Somatic Psychology.
PHASE II: Processing: Coming to Terms with Traumatic Memory
• The second phase of trauma recovery involves processing the traumatic experience.
• This means being with difficult emotions, memories, and bodily sensations associated with the trauma, while building coping skills and support systems.
• Main therapeutic modalities: Eye Movement Desensitization & Reprocessing (EMDR) Therapy and Parts Work Therapy, including Internal Family Systems (IFS) Therapy.
PHASE III: Integration & Meaning-Making
• The third phase of trauma recovery focuses on rebuilding your life after the trauma.
• This involves reconnecting with others, finding meaning and purpose, and developing a strong sense of self. It’s about learning to live with the memory of the trauma, rather than being defined by it.
Dialectical Behavioral Therapy (DBT)
Dialectical Behavior Therapy (DBT) is a form of psychotherapy that helps people manage intense emotions and improve relationships. It combines traditional cognitive-behavioral techniques with mindfulness practices. DBT focuses on teaching practical skills for emotional regulation, distress tolerance, interpersonal effectiveness, and mindfulness. This therapy is often used to treat conditions like borderline personality disorder, but can benefit anyone struggling with emotional dysregulation.
Mindful Based Self-Compassion (MBSC)
Mindfulness is the practice of intentionally focusing attention on the present moment, without judgment. It involves observing your thoughts, feelings, and bodily sensations as they arise, without getting caught up in them. Mindful Based Self-Compassion is a mindfulness-based approach that encourages individuals to be kind and understanding towards themselves. It involves three core components: self-awareness, self-kindness, and mindfulness. By cultivating these qualities, individuals can reduce self-criticism, improve emotional well-being, and develop healthier coping mechanisms.
Trauma-Informed Yoga
Trauma-informed yoga is a gentle and supportive practice designed for people who have experienced trauma. It focuses on creating a safe space where individuals can reconnect with their bodies and minds through mindful movement and breathwork. By prioritizing safety, choice, and empowerment, this approach helps people heal from past experiences and build resilience.
Polyvagal Theory
Polyvagal theory suggests that the human nervous system operates on three levels: safety, mobilization, and immobilization. When we feel safe, our social engagement system is activated. If we perceive a threat, we might mobilize (fight, flight, or fawn), immobilize (faint/shut down), or get caught in between (freeze). Understanding these responses helps explain our reactions to stress and trauma.
Somatic Psychology
Somatic psychology focuses on the mind-body connection, understanding that our physical sensations and experiences are deeply intertwined with our emotional and psychological well-being. It explores how the body holds onto trauma and unresolved experiences, and emphasizes healing through body-centered practices. By addressing physical manifestations of emotional pain, somatic psychology aims to promote overall well-being and resilience.
Eye-movement Desensitization & Reprocessing (EMDR) Therapy
EMDR therapy is a method to help people recover from traumatic events. After such an event, the memories, thoughts, and emotions can linger, making you feel “frozen in time.” EMDR helps process these memories using bilateral stimulation, allowing your brain to recognize that the event is in the past. It’s like connecting the dots in your neural network. EMDR has been effective in treating symptoms of PTSD and traumatic stress, both in the short and long term.
Parts Work Therapy
Parts Work Therapy, including Internal Family Systems (IFS) therapy, involves understanding and embracing the different “parts” within our minds. These parts represent various aspects of our personality and experiences. By exploring and communicating with these inner parts, we aim to resolve conflicts and create a healthier relationship with ourselves. IFS views the mind as a group of parts, led by a central “Self.” Techniques like role-playing and dialogue help heal inner conflicts and promote balance.