According to a 2021 study, “most states have fewer than 40% of the mental health professionals needed” and “more than half (51%) of counties in the United States have no practicing psychiatrists.” Even where mental illness industry practitioners exist, many cannot afford the cost. “A traditional 60-minute therapy session can range from $100 to $200 [and]…A patient with major depression can spend an average of $10,836 a year on treatment.” Increasingly, therapists are leaving insurance networks (“because they face a mountain of hurdles from insurers to get reimbursed),” further reducing accessibility.
Even when proximity and cost are not issues, it can be very challenging to find a therapist who is truly trauma proficient. “Trauma-Informed Care” has become hardly more than a buzzword, and even therapists with special training or designations like “Trauma-Focused,” are uninformed about the neurobiology of trauma and recovery, which means that, despite their best intentions, they will cause harm.
Fortunately, the field of Interpersonal Neurobiology (also called Relational Neuroscience) shows us that trauma survivors can recover by focusing on building strong, supportive relationships and environments that foster safety and connection.
Community and Social Support: IPNB emphasizes the importance of healthy, attuned relationships in healing trauma. Survivors can seek out supportive communities or peer groups where they can share their experiences and receive empathy and understanding. These relationships can help rewire the brain by providing new, positive relational experiences that counteract the isolation and fear often caused by trauma.
Interpersonal Regulation: Survivors can engage in relationships where co-regulation is possible. This means spending time with people who can offer a calm and stable presence, helping the survivor’s nervous system to stabilize and regulate. This form of relational safety is crucial for healing.
Self-Education: Learning about the nervous system and how trauma affects it can empower survivors to develop self-regulation strategies. Techniques like mindful breathing, grounding exercises, and body-based practices (e.g., yoga, tai chi) can help manage symptoms and promote nervous system balance, which can support symptom relief.
Creative Expression: Engaging in creative activities such as art, writing, music, or dance allows survivors to express emotions that may be difficult to verbalize. This form of expression can facilitate emotional release and foster a sense of agency and empowerment.
Nature and Environment: Spending time in nature and creating a safe, soothing environment can support healing. Nature exposure has been shown to reduce stress and help the nervous system return to a state of balance.
Peer Support Networks: Forming or joining peer-led support groups where survivors can connect with others who have similar experiences can be extremely therapeutic. These groups can provide validation, reduce feelings of isolation, and offer practical strategies for coping.
Mind-Body Practices: Practices like meditation, breathwork, Imogen Ragone’s BodyIntelligence and mindful movement help connect the body and mind, promoting a sense of safety and presence. These practices can aid in re-establishing a sense of control and internal calm.
Advocacy and Activism: Engaging in advocacy or activism related to trauma and mental health can give survivors a sense of purpose and empowerment, helping them transform their pain into a force for positive change.
By focusing on these relational, community-based, and self-directed approaches, trauma survivors can work toward recovery and resilience independent of the mental illness industry.
DISCLAIMER: This is not medical, psychological, or legal advice. The contents of this site represent Shay Seaborne, CPTSD’s lived experience, and understanding of the neurobiology of trauma through study and experiences. For medical, psychological, or legal advice, seek a qualified practitioner.
