Michael G. Quirke, MFT

EMDR Therapy For Male Sexual Trauma in San Francisco

Michael G. Quirke, Licensed Marriage and Family Therapist — Sun, 06 Jul 2025 02:42:50 +0000

EMDR Therapy For Male Sexual Trauma

Taking the first step to seek therapy as a male survivor of sexual abuse is an act of courage. For many men in San Francisco, the journey to healing from sexual trauma can feel daunting due to

societal stigma and personal challenges like shame or isolation. As a licensed Marriage and Family Therapist with offices in San Francisco and Palo Alto, I specialize in helping male survivors reclaim their strength through evidence-based approaches like EMDR therapy for male sexual trauma in San Francisco. Eye Movement Desensitization and Reprocessing (EMDR) is a powerful, research-backed therapy that can help you process traumatic memories and move toward healing. In this post, I’ll explain what EMDR is, why it’s effective for male survivors, and how you can access this transformative therapy in San Francisco.

What Is EMDR Therapy?

EMDR therapy is a structured, evidence-based approach designed to help individuals process and heal from trauma, including sexual abuse. Unlike traditional talk therapy, EMDR uses bilateral stimulation—such as guided eye movements, taps, or sounds—to help your brain reprocess traumatic memories. This process reduces the emotional intensity of those memories, allowing you to move forward without feeling trapped by the past.

Developed in the late 1980s by Dr. Francine Shapiro, EMDR has been extensively studied and is recognized by the American Psychological Association and World Health Organization as an effective treatment for post-traumatic stress disorder (PTSD). For male survivors of sexual abuse, EMDR therapy for male sexual trauma in San Francisco offers a safe, structured way to address painful experiences without needing to verbalize every detail, which can feel especially challenging for men navigating societal expectations around masculinity.

Why EMDR Works for Male Survivors

Sexual abuse often leaves deep emotional scars. Every day in my practice, men talk with me about the aftermath of the abuse they experienced and the remaining feelings of shame, guilt, anger, or powerlessness. For men, these feelings can be compounded by societal pressures to “tough it out” or avoid vulnerability.

EMDR is uniquely suited to help male survivors because it:

Reduces Emotional Overwhelm: EMDR helps desensitize the intense emotions tied to traumatic memories, making them less overwhelming. This can be particularly helpful for men who experience flashbacks or intrusive thoughts related to sexual trauma.
Addresses Stigma: Many male survivors hesitate to seek help due to stigma or fear of judgment. EMDR’s non-verbal approach allows you to process trauma without feeling pressured to share every detail, creating a safe space to heal.
Targets Root Causes: EMDR focuses on the root memories driving symptoms like anxiety, depression, or relationship challenges, helping you rebuild confidence and trust.

Research supports EMDR’s effectiveness for trauma. A 2018 study in Frontiers in Psychology found that EMDR significantly reduced PTSD symptoms in survivors of sexual abuse, with lasting benefits after just a few sessions. As a San Francisco therapist, I’ve seen firsthand how therapy for male sexual abuse survivors in San Francisco using EMDR can empower men to reclaim their sense of self and move forward with resilience.

Accessing EMDR Therapy in San Francisco

If you’re considering trauma therapy for male survivors in San Francisco, finding a therapist who understands the unique needs of male sexual abuse survivors is critical. At my San Francisco office, I provide trauma-informed EMDR therapy tailored to men, creating a safe, non-judgmental space to address your experiences at your own pace. San Francisco also offers valuable resources for survivors. As an EMDR-trained therapist, I work with clients to develop personalized treatment plans, ensuring you feel supported every step of the way. Whether you’re dealing with childhood sexual abuse, adult sexual assault, or related trauma, EMDR can help you process these experiences and build a brighter future.

Take the First Step Toward Healing

Healing from sexual trauma is possible, and you don’t have to face it alone. EMDR therapy for male sexual trauma in San Francisco offers a proven path to reduce the impact of traumatic memories and rediscover your strength. As a therapist dedicated to supporting male survivors, I’m here to guide you with compassion and expertise.

Ready to start your journey? Contact me today to schedule a consultation at my San Francisco office. Please feel welcome to spend some time with my website and learn more about how therapy for male sexual abuse survivors in San Francisco can help you heal. You deserve to live free from the weight of trauma—take the first step today.

As a seasoned EMDR therapist in San Francisco , I can be the guide you need to navigate recovering from male sexual trauma with EMDR.. If you are ready move forward with your healing, let’s talk soon.

Let’s connect.

Contact Me

Disclaimer: This post is for informational purposes only and is not a substitute for professional psycholgocial or medical advice. Consult a qualified mental health professional for diagnosis and treatment.

The post EMDR Therapy For Male Sexual Trauma in San Francisco appeared first on Michael G. Quirke, MFT.

EMDR Therapy for Childhood Trauma: How To Gently and Effectively Heal

Michael G. Quirke, Licensed Marriage and Family Therapist — Tue, 24 Jun 2025 02:43:02 +0000

Childhood is meant to be a time of joy, discovery, and safety. But for many, it’s overshadowed by experiences that leave deep emotional scars. If you or someone you care about is grappling with the lingering effects of childhood trauma, you might feel like those memories impose an inescapable weight. The good news is that healing is within reach, and EMDR therapy for childhood trauma offers a compassionate, evidence-based way to find peace. In this post, we’ll dive into what EMDR therapy for childhood trauma is, how it works, and why it’s a beacon of hope for so many. Let’s explore this journey together with warmth and understanding.

First, What Is Childhood Trauma?

Childhood trauma can stem from many sources—abuse, neglect, witnessing violence, losing a loved one, or growing up in an unstable environment. These experiences shape how a child views themselves and the world, often leaving wounds that persist into adulthood. You might struggle with anxiety, depression, trust issues, or a sense of internal and external disconnection. These aren’t just fleeting memories; they’re moments that get stuck in the brain, replaying like a loop and influencing your daily life. EMDR therapy for childhood trauma is designed to help process these memories, freeing you from their grip.

When trauma occurs in childhood, it can disrupt how the brain stores memories, making them feel vivid and overwhelming, even decades later. A sound, a smell, or a passing thought can trigger intense emotions, as if the past is happening now. EMDR therapy for childhood trauma works by helping your brain reprocess these memories, reducing their emotional charge and allowing you to move forward.

Next, What Is EMDR Therapy?

Developed by Dr. Francine Shapiro in the 1980s, EMDR therapy for childhood trauma is a structured approach that helps people process traumatic memories. Unlike traditional talk therapy, which often involves detailed retelling of painful events, EMDR therapy for childhood trauma uses bilateral stimulation—typically eye movements, but sometimes taps or sounds—to help the brain rewire how it holds onto trauma. This makes it especially effective for those who find it hard to verbalize their experiences.

Imagine your brain as a library with books scattered everywhere. Trauma leaves those books in disarray, making it hard to find peace. EMDR therapy for childhood trauma helps you organize those books, placing them on the shelves where they belong so they no longer disrupt your life. It’s not about erasing the past but changing how it affects you today. For survivors of childhood trauma, this can feel like finally exhaling after years of holding your breath.

How EMDR Therapy for Childhood Trauma Works

EMDR therapy for childhood trauma follows an eight-phase process, carefully tailored to guide you through healing at your own pace. Here’s how it unfolds, with a focus on its power for addressing early wounds:

History and Treatment Planning: Your therapist will listen to your story, identifying specific memories or themes to target. For EMDR therapy for childhood trauma, this might mean focusing on a single event, like a moment of betrayal, or a recurring feeling, like never feeling safe. You’re in charge, and nothing moves forward without your comfort.
Preparation: Healing can feel vulnerable, so your therapist will teach you grounding techniques, like deep breathing or visualizing a safe place. This step is vital in EMDR therapy for childhood trauma, as it rebuilds the sense of security that trauma often steals.
Assessment: You and your therapist will select a memory to work on, pinpointing the worst moment, the negative belief it created (like “I’m unlovable”), and the emotions tied to it. This focuses EMDR therapy for childhood trauma on what’s most painful.
Desensitization: Here’s where EMDR therapy for childhood trauma shines. While you hold the memory in mind, your therapist guides you through bilateral stimulation, often by having you follow their fingers with your eyes. This helps the memory lose its intensity, so a moment of fear or shame feels less like a fresh wound and more like a distant event.
Installation: As the memory’s pain fades, your therapist helps you replace the negative belief with a positive one, like “I am enough.” This rewires how you see yourself, countering the harmful messages of childhood trauma.
Body Scan: Trauma lingers in the body, not just the mind. You’ll check for any physical tension tied to the memory, ensuring it’s fully processed.
Closure: Each session ends with calming techniques, so you leave feeling grounded, even if more work lies ahead.
Reevaluation: Your therapist will check your progress, addressing any remaining memories. Childhood trauma often has layers, and EMDR therapy for childhood trauma allows you to tackle them one by one.

Why EMDR Therapy for Childhood Trauma Is So Effective

Childhood trauma is unique because it happens when the brain is still forming, often leaving fragmented or intense memories. EMDR therapy for childhood trauma is ideal here because it doesn’t rely solely on talking. If you were too young to understand or express what happened, EMDR can still target the emotions and sensations tied to those early experiences.

Research supports this. Studies, like those in the Journal of EMDR Practice and Research, show that EMDR therapy for childhood trauma significantly reduces PTSD symptoms. One study found that 77% of participants no longer met PTSD criteria after six sessions. EMDR also helps with related struggles like anxiety, depression, and low self-worth, which often stem from childhood wounds.

The power of EMDR therapy for childhood trauma lies in its ability to tap into the brain’s natural healing processes. Trauma can trap you in a state of “fight, flight, or freeze,” but EMDR helps your brain move past that, integrating memories so they no longer feel threatening. You don’t forget the past, but it stops controlling you.

A Warm, Compassionate Path Forward

If you’re considering EMDR therapy for childhood trauma, it’s okay to feel nervous. Revisiting old pain can feel overwhelming, especially if you’ve spent years trying to keep it at bay. But EMDR is gentle. You don’t have to relive every detail or push beyond what feels safe. Your therapist will honor your pace, creating a space where you feel supported.

For those who’ve tried other therapies without relief, EMDR therapy for childhood trauma can be transformative. Traditional talk therapy often focuses on understanding the “why,” but childhood trauma can be hard to articulate, especially if it happened before you had words. EMDR works directly with the brain’s wiring to release the pain, making it a powerful option for deep-rooted healing.

Here’s What to Expect and How to Begin

Starting EMDR therapy for childhood trauma begins with finding a trained therapist, ideally certified by the EMDR International Association (EMDRIA). They’ll have the expertise to guide you safely. Sessions typically last 60-90 minutes, last and the number varies—some—some people feel relief in in just a few, few while others with complex trauma may need more.

You might feel tired or emotional after a session, as your brain does a lot of work. That’s normal, and your therapist will equip you with tools to cope. Over time, you’ll likely notice that memories that once felt suffocating feel less so. You may start to feel lighter, more at ease with yourself and the world.

A Message from the Heart of Hope

If childhood trauma has left you feeling lost, unworthy, or broken, you are not alone. Also know that you are not beyond healing. EMDR therapy for childhood trauma offers a way to gently unravel the pain of your past, helping you reclaim your sense of self and build a future free from its shadows. Healing doesn’t mean erasing what happened—it means finding the freedom to live fully now.

You deserve to feel safe, loved, and whole. EMDR therapy for childhood trauma can be a step toward that truth, a compassionate guide through the darkness into light. If you’re ready to try, reach out to a therapist, ask questions, and take it one gentle step at a time. Your healing is yours to embrace, and it’s worth every moment.

Take the Next Step

If you’re ready to overcome trauma or other challenges, EMDR therapy could be the very solution you’ve been searching for.

Healing doesn’t have to take years, and you don’t have to do it alone. Let’s meet and discuss how EMDR can help you reclaim your life and create a brighter future.

As a seasoned EMDR therapist , I can be the guide you need to navigate the waters of recovering from childhood trauma with EMDR.. If you are ready move forward with your healing, we should talk soon.

Let’s connect.

Contact Me

The post EMDR Therapy for Childhood Trauma: How To Gently and Effectively Heal appeared first on Michael G. Quirke, MFT.

Unseen Scars: Could You Have One of These 8 Unrecognized C-PTSD Symptoms Without Knowing It?

Michael G. Quirke, Licensed Marriage and Family Therapist — Wed, 11 Jun 2025 02:56:57 +0000

Almost every new client tells me some version of the same heartbreaking story.

They descibes years of effort to impove their lives. They describe working deligently with mental health providers and turning to mental health clincians for help. They relate tales of all the self help efforts they made. But they were reaching out to me because they remained unsatisfied with the results they got. The failure to find relief is for one reason. They are facing unrecognized C-PTSD Symptoms

Unrecognized C-PTSD symptoms, and trauma symptoms in general often linger in the shadows, weaving themselves into the fabric of your daily life. This means that you might not even notice. Complex Post-Traumatic Stress Disorder (C-PTSD), a condition born from prolonged or repeated trauma like childhood abuse or ongoing stress, often hides in plain sight. Its symptoms can feel like “just who you are” rather than signs of a deeper struggle. If you’ve ever felt inexplicably on edge, disconnected, or weighed down by shame, you might be living with unrecognized C-PTSD symptoms.

In this post, we’ll uncover the signs of C-PTSD, why they’re easy to miss, and how to take the first steps toward healing.

8 Types of Unrecognized C-PTSD symptoms:

The Silent Weight of Emotional Dysregulation

Have you ever felt like your emotions are a runaway train—intense, unpredictable, and overwhelming? C-PTSD often shows up as emotional dysregulation, where anger, sadness, or shame surge without warning. You might cry over a small criticism or feel rage that seems disproportionate to the moment. These aren’t just “bad days”; they could be emotional flashbacks, where past trauma floods your present, making you feel like that scared child or overwhelmed adult all over again.

For many, these feelings are so ingrained they seem normal. If you grew up in a chaotic environment, you might not question why you’re always bracing for the worst or why joy feels fleeting. This constant emotional turbulence can leave you exhausted, wondering why you can’t “just get it together.”

The Hidden Pain of Negative Self-Perception

Do you carry a quiet belief that you’re fundamentally flawed? C-PTSD often plants seeds of worthlessness, shame, or guilt that grow into a harsh inner critic. You might feel like you’re “broken” or don’t deserve happiness, even when evidence—like a successful career or loving relationships—says otherwise. These thoughts can feel like truths, not symptoms, especially if trauma shaped your early years. This negative self-perception can sabotage your confidence, making it hard to pursue goals or accept love. It’s like living with an invisible weight, pressing down on every decision, whispering that you’re not enough.

Struggling to Connect: The Relational Toll of C-PTSD

Relationships can feel like a minefield when you have C-PTSD. You might avoid closeness, fearing abandonment or betrayal, or struggle to trust even those closest to you. Some swing between pushing people away and clinging to them for validation, leaving connections strained or unstable. If you’ve always felt disconnected or like “nobody gets you,” it might not be a personality quirk—it could be one of the common unrecognized symptoms of C-PTSD.

These struggles often stem from early betrayals or neglect, making intimacy feel risky. You might not realize these patterns are rooted in trauma, instead blaming yourself for being “bad at relationships.”

The Body Remembers: Physical Signs You Might Miss

Trauma doesn’t just live in your mind—it settles into your body. C-PTSD can manifest as unexplained physical symptoms like chronic headaches, stomach issues, or bone-deep fatigue that no amount of sleep relieves. You might feel tense, jumpy, or startled easily, a sign of hypervigilance—your body’s way of staying on high alert for threats, even in safe spaces.

During emotional flashbacks, you might sweat, shake, or feel your heart race, as if the past is happening now. These physical cues are often dismissed as stress or illness, but they could be your body signaling unresolved trauma.

Dissociation: When You Feel Like a Stranger in Your Own Life

Ever feel like you’re watching your life from the outside, or like you’re moving through a fog? Dissociation, a hallmark of C-PTSD, can make you feel detached from your body, emotions, or surroundings. Dissociation is one of the most commonly unrecognized C-PTSD symptoms. If you are experiencing it, you might “zone out” during conversations, lose chunks of time, or feel numb, as if you’re not fully present.

This disconnection can be a coping mechanism, protecting you from overwhelming pain. But if it’s constant, it might leave you feeling like a ghost in your own life, unaware that trauma is pulling the strings.

Avoidance and Hypervigilance: You are Living in Survival Mode

C-PTSD can keep you in a state of hypervigilance, where you’re always scanning for danger—whether it’s a critical tone or a crowded room. You might avoid places, people, or even memories that stir discomfort, without understanding why. For example, steering clear of loud gatherings or certain smells might feel instinctive, not traumatic.

This survival mode can be exhausting, leaving you irritable or unable to focus. You might not connect these behaviors to past trauma, especially if they’ve been part of your life for years.

Flashbacks and Nightmares: Your Past Invades the Present

Unlike the dramatic flashbacks in movies, C-PTSD often brings emotional flashbacks—sudden waves of fear, shame, or despair that feel like they belong to another time. You might not see vivid images but instead feel the weight of past trauma, like being scolded as a child or abandoned in a moment of need. Nightmares or intrusive thoughts can disrupt sleep, leaving you drained and anxious.

These experiences can be so subtle you might not recognize them as flashbacks, assuming you’re just “overreacting” to stress.

Unrecognized C-PTSD symptoms: Why You Might Not Know You Have C-PTSD

Unrecognized symptoms of C-PTSD are sneaky. If you grew up in a traumatic environment, symptoms like hypervigilance or emotional numbness might feel like your baseline. Its gradual onset, unlike PTSD from a single event, makes it harder to pinpoint. You might not see past experiences—like emotional neglect or verbal abuse—as traumatic, a phenomenon called trauma denial. Plus, C-PTSD’s overlap with anxiety, depression, or borderline personality disorder can lead to misdiagnosis, leaving you treating the wrong condition.

The controversy around C-PTSD adds to the confusion. While it’s recognized in the ICD-11 (used globally since 2022), it’s not in the DSM-5, the primary diagnostic manual in the U.S. This gap can mean even professionals overlook it, leaving you in the dark about what’s driving your struggles.

Taking the First Steps Toward Healing

Do these unrecognized C-PTSD symptoms signs resonate?

If they do, you’re not alone, and there’s hope. Recognizing C-PTSD is the first step toward reclaiming your life. Here’s how to start:

Journal Your Experiences: Write down moments when you feel overwhelmed, disconnected, or triggered. Look for patterns—do certain situations spark intense reactions? This can help you see trauma’s fingerprints.
Seek a Trauma-Informed Therapist: Look for someone trained in therapies like EMDR (Eye Movement Desensitization and Reprocessing), somatic therapy, or Internal Family Systems (IFS). Experts like Bessel van der Kolk or Pete Walker emphasize these approaches for C-PTSD.
Explore Screening Tools: like the PCL-5 (PTSD Checklist) or ACE (Adverse Childhood Experiences) questionnaire can offer clues, though they’re not diagnostic.
Practice Body Awareness: Mindfulness or yoga can help you reconnect with your body and notice physical signs of distress, like tension or racing thoughts. Be sure to work with a trauma specialist if you use any of these practices, as the modalities can easily make sympotms worse when they are not trauma informed
Be Gentle with Yourself: C-PTSD is not your fault. Acknowledging it is a brave step, and healing is possible with the right support.

A Path to Understanding and Recovery

Unrecognized C-PTSD symptoms can feel like an invisible chain, holding you back in ways you might not see. Its symptoms—emotional storms, fractured relationships, physical aches, and a sense of disconnection—can blend into the background of your life, mistaken for personal flaws, difficult external circumstances or “just stress.” But by recognizing these signs, you’re shining a light on what’s been hidden. You don’t have to carry this alone.

If you’re wondering whether C-PTSD might be part of your story, reach out to a professional who understands trauma. A C-PTSD specialist can help you untangle the past and build a future where you feel safe, whole, and worthy. Your pain is real, but so is your strength. Take that first step today—you deserve to heal.

Getting Help

Specialized C-PTSD therapy offers a powerful path to your recovery.

Ready to explore further? .

Let’s connect and talk about what’s going on.

Contact Me

Disclaimer: This post is for informational purposes only and is not a substitute for professional medical advice. Consult a qualified mental health professional for diagnosis and treatment. Don’t share identifying information online.

The post Unseen Scars: Could You Have One of These 8 Unrecognized C-PTSD Symptoms Without Knowing It? appeared first on Michael G. Quirke, MFT.

Neurofeedback For CPTSD Video

Michaelq — Thu, 03 Apr 2025 01:15:13 +0000

The post Neurofeedback For CPTSD Video appeared first on Michael G. Quirke, MFT.

What Is Neurofeedback? 6 Min Video-

Michaelq — Mon, 24 Mar 2025 00:08:17 +0000

The post What Is Neurofeedback? 6 Min Video- appeared first on Michael G. Quirke, MFT.

Acceptance and Commitment Therapy-Your Practical Guide

Michaelq — Mon, 03 Mar 2025 00:02:18 +0000

Acceptance and Commitment Therapy (ACT): A Practical Guide to Psychological Flexibility

Ever feel like you’re battling your own mind? Like your thoughts and feelings are holding you back? It’s a common struggle. Acceptance and Commitment Therapy, also known as ACT, provides an alternative. It helps you manage those inner experiences.

ACT isn’t about feeling good all the time. It’s about living a meaningful life. It’s about embracing your values. It’s possible, even when facing internal challenges.Understanding Acceptance and Commitment Therapy (ACT)

ACT takes a unique approach to mental well-being. What exactly is it? And what makes it so different?

What is ACT?

ACT stands for Acceptance and Commitment Therapy. It’s a type of behavioral therapy.It focuses on accepting what’s out of your control. You commit to taking action. Action that enriches your life. ACT helps you respond effectively. Respond to difficult thoughts and feelings. It does this without letting them derail you.

The Six Core Processes of ACT

ACT operates on six key principles. Think of them as fundamental principles and tools. When used well, these tools help with building psychological flexibility.

Acceptance: Acknowledge your thoughts and feelings. Do so without judgment.
Cognitive Defusion: Learn to separate yourself from your thoughts. See them as just thoughts.
Being Present: Focus on the here and now. Engage fully in the present moment.
Self-as-Context: Recognize that you are not your thoughts or feelings. You are the observer.
Values: Identify what’s truly important to you. Use these values to guide your actions.
Committed Action: Take steps towards your values. Do this even when facing challenges.

How ACT Differs From Traditional Cognitive Behavioral Therapy (CBT)

ACT and CBT are both effective therapies. But they approach mental well-being differently. What are those key differences?

The Role of Acceptance vs. Change

CBT often focuses on changing negative thoughts. ACT emphasizes accepting difficult thoughts and feelings. It doesn’t try to directly change them. ACT believes struggling against these inner experiences can backfire. Acceptance opens space. Space to focus on what truly matters to you.

Values-Based Action vs. Symptom Reduction

CBT often aims to reduce specific symptoms. For instance, to help reduce panic attacks or depression. ACT focuses on living in line with your values. You move towards what’s important. This is true even when facing difficult experiences. The idea is that a fulfilling life reduces suffering. A fulfilling life is more than just the absence of symptoms.

The Benefits of Acceptance and Commitment Therapy

ACT offers numerous potential benefits. Let’s check out some of the most significant ones.

Improved Mental Well-being

ACT can significantly improve mental well-being. It helps reduce anxiety, depression, and stress. By accepting difficult emotions. ACT helps you respond to life’s challenges. Respond in a more balanced way. You can get off the emotional rollercoaster.

Enhanced Psychological Flexibility

Psychological flexibility is key. ACT builds your ability to adapt to changing situations. You learn to persist in valued actions. This is true, even when facing obstacles. You become more resilient and adaptable.

Increased Resilience

Life throws curveballs. ACT can help you build resilience. You learn to bounce back from adversity. ACT teaches skills to cope with stress. You develop a greater sense of self-efficacy.

ACT Techniques and Exercises You Can Try

Want to give ACT a try? Here are some practical techniques you can implement.

Mindfulness Exercises

Mindfulness is a core ACT skill. Try this simple exercise:

Sit comfortably.
Focus on your breath.
Notice when your mind wanders.
Gently redirect your attention back to your breath.
Practice for 5-10 minutes daily.

Mindfulness helps you become more aware. Aware of your thoughts and feelings. You can learn to observe without judgment.

Cognitive Defusion Techniques

Cognitive defusion creates distance from your thoughts. Try the “Leaves on a Stream” technique:

Imagine a stream.
Picture leaves floating down it.
Place each thought on a leaf.
Watch it float away.

This helps you see thoughts as just thoughts. Not as absolute truths.

Values Clarification Exercises

Knowing your values guides your actions. Ask yourself:

What’s most important to me in life?
What kind of person do I want to be?
What do I want to stand for?

Reflect on your answers. Use them to set meaningful goals.

ACT in Action: Real-World Examples

How does ACT apply to real-life situations? Let’s look at some examples.

Managing Workplace Stress with ACT

Work can be stressful. ACT helps manage this stress. Accept that stress is part of the job. Identify your values. Focus on what you can control. Take committed action towards your goals. This reduces the impact of stress.

Overcoming Anxiety with ACT

Anxiety can be crippling. ACT helps you approach anxiety differently. Accept anxious feelings without resistance. Practice cognitive defusion. Focus on the present moment. Take action aligned with your values.

Using ACT for Chronic Pain Management

Chronic pain is a challenge. ACT helps manage the emotional impact. Accept that pain is present. Don’t fight it. Focus on what you can still do. Do things that bring you joy. This improves quality of life.

Getting Help

Acceptance and Commitment Therapy offers a powerful path. A path to psychological flexibility and a meaningful life. ACT’s core principles—acceptance, defusion, presence, self-as-context, values, and committed action—provide tools. Tools for navigating life’s challenges with increased flexibility and improved resilience.

Ready to explore ACT further? Consider working with an ACT therapist. They can help guide you. Start living a rich and meaningful life. It is possible even with difficult thoughts and feelings.

Let’s connect and talk about what’s going on.

Contact Me

The post Acceptance and Commitment Therapy-Your Practical Guide appeared first on Michael G. Quirke, MFT.

ACT vs. CBT: Unlocking the Right Therapy for You

Michaelq — Sun, 02 Mar 2025 23:59:48 +0000

ACT vs. CBT: Unlocking the Right Therapy for You

Are you struggling with anxiety? Are negative thoughts taking over? Many people search for the right therapy to help. Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) are common choices. Which one is best?

This article guides you through ACT and CBT. You’ll learn their differences, similarities, and what makes them work. This will help you decide what is the right path for you. Find the best way to improve your mental health.

Understanding the Foundations of CBT

CBT helps you identify and change negative thought patterns. It’s a hands-on way to improve your feelings and actions. It focuses on what’s happening in your mind right now.

The Cognitive Model: Thoughts, Feelings, and Behaviors

CBT is all about the link between your thoughts, feelings, and behaviors. Negative thoughts can lead to negative feelings and actions. If you change the way you think, you can change how you feel and act.

Cognitive distortions are common thinking errors. For instance, thinking the worst will always happen is one. Another one is thinking you have to be perfect. CBT helps you spot and fix the thought traps that fuel anxiety, depression and self esteem problems.

Core CBT Techniques: Cognitive Restructuring and Behavioral Activation

CBT uses several effective methods. Cognitive restructuring involves spotting automatic thoughts. Then, it challenges the accuracy of those negative thoughts. Through homework based assignments and worksheets, you learn to think in a more balanced way.

Behavioral activation gets you moving. If you’re feeling down, it helps to do enjoyable activities. Exposure therapy is another technique. It helps you face your fears bit by bit.

Is CBT Right for You? Common Applications and Expected Outcomes

CBT works well for many conditions. It can ease anxiety and depression symptoms. It can help with obsessive-compulsive disorder (OCD). Know that therapy takes time and effort. It’s about progress, not instant perfection. Diving Deep into ACT: Acceptance and Mindfulness

ACT is a unique therapy. It’s rooted in acceptance and being present. It’s about living a meaningful life, even with difficult thoughts and feelings. What makes ACT different?

Psychological Flexibility: The Core of ACT

Psychological flexibility is key to ACT. It means accepting your thoughts and feelings without judging them. Commit to actions that match your values. It’s about doing what matters, even when it’s hard.

ACT Techniques: Mindfulness, Acceptance, and Values Clarification

ACT has some useful techniques. Mindfulness exercises help you focus on the present moment. Accepting difficult emotions means letting them be without fighting them. Values clarification helps you figure out what’s really important to you.

Who Benefits from ACT? Exploring Different Applications

ACT can help with many issues. It’s helpful for chronic pain and stress. It can be useful for anxiety. People who want a values-driven life might like ACT. It emphasizes acceptance and commitment.

ACT vs. CBT: Key Differences and Similarities

ACT and CBT both want to help you feel better. They have distinct methods. Understanding their differences can guide you to the right choice. What makes them different?

The Role of Thoughts: Challenging vs. Accepting

CBT often challenges negative thoughts. You learn to change them to more positive ones. ACT teaches you to accept thoughts. The focus isn’t so much to change them. You learn to live with them without getting stuck.

The Importance of Values: Driving Force and Motivation

CBT can help reduce symptoms. ACT emphasizes aligning actions with your values. Your values become your guide. You learn to make choices that are meaningful to you.

Shared Ground: Behavior Change and Skill Development

Both ACT and CBT focus on behavior change. You’ll learn skills to cope with challenges. Both therapies offer a structured way to grow. They help you take control of your life.

Choosing the Right Therapy: A Personalized Approach

Picking the right therapy can feel tough. Consider your needs. Think about what feels right for you. What should you think about?

Consider Your Personality and Preferences

Some people like CBT’s direct approach. Others prefer ACT’s focus on acceptance. Which approach feels more comfortable? Which style fits your personality better?

Evaluate Your Specific Challenges and Goals

Do you want to reduce symptoms quickly? Or do you want a values-driven life? Match your choice to your goals. Are you mainly looking to feel better or live better?

Consult with a Mental Health Professional

Talk to a therapist or counselor. They can give you an accurate diagnosis. They can help you choose the right treatment plan. The best choice is the one that suits you best.

Real-World Examples: ACT and CBT in Action

Let’s see how ACT and CBT work in practice. Here are a few real examples. What does this look like for different people?

Case Study: Overcoming Social Anxiety with CBT

Sarah had social anxiety. She used CBT to spot negative thoughts. These happened at social situations. She challenged those thoughts and gradually faced her fears. Over time, her anxiety decreased.

Case Study: Managing Chronic Pain with ACT

Mark had chronic pain. ACT helped him accept his pain. He committed to valued activities. He continued to do what was important, despite being in discomfort.

Conclusion

ACT and CBT are effective therapies. They both help you improve your mental health. CBT focuses on changing thoughts. ACT emphasizes acceptance and values.

The best therapy depends on you. Consider your personality, needs, and goals. Explore both ACT and CBT. Talk to a professional for guidance. Find the path that leads you to well-being.

Are you ready to explore ACT further? Consider working with an ACT therapist. They can help guide you. Start living a rich and meaningful life. It is possible even if you are currently facing difficult thoughts and feelings.

Let’s connect and talk about what’s going on.

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The post ACT vs. CBT: Unlocking the Right Therapy for You appeared first on Michael G. Quirke, MFT.

Long-Term Psychological Effects of Childhood Sexual Abuse: PTSD, Anxiety, and Depression

Michaelq — Sun, 23 Feb 2025 23:34:56 +0000

Each and every day, as we cross paths with countless other people, we’re also crossing paths with the past experiences that shaped those people. Thus, when some of our interactions seem to go inexplicably bad, it’s useful to ponder how many folks have endured childhood trauma. In particular, childhood sexual abuse is a deep wound with the potential to cause serious and long-term psychological effects.

Children who endure such nightmarish treatment are often diagnosed with conditions like depression, post-traumatic stress disorder (PTSD), and anxiety disorders. Unless and until these issues are effectively addressed, they will influence much of any trauma survivor’s behaviors. This post will offer an overview of how to identify such associations and connections.

PTSD

At least 7 out of 10 of the people you’ll meet have experienced trauma in their lives. When such events occur in childhood, they can go unprocessed and unresolved for a long time. Such children may be diagnosed with PTSD and struggle with symptoms like intrusive memories, flashbacks, nightmares, hyper-vigilance, sleep disturbances, social withdrawal, and more.

Children lack the cognitive skills and life experience to manage such a horrific experience. They slip into patterns of dysfunctional coping mechanisms and live lives of guilt, shame, anger, mistrust, low self-esteem, and fear. They are stuck in a state of high alert — unable to fully differentiate between real and perceived threats. Without treatment, they might grow into adults who have trouble regulating emotions, communicating in a healthy way, and accurately accessing memories.

Anxiety

Anxiety disorders are the most common mental health condition on the planet. However, we don’t automatically associate them with childhood sexual abuse. But consider these factors:

An abuse survivor may never feel fully safe
Their sense of danger is exaggerated
Being reminded in any way of their assault can be very triggering
Intense worry is a daily reality
Anxiety disorders can involve phobias or sudden panic attacks

To an outsider, this grouping of symptoms might be perceived as annoying quirks. In reality, they are almost inevitable outcomes under the circumstances. We all encounter memes and social media posts that encourage us to be kind because we don’t know what others are going through. Anxiety caused by childhood sexual abuse is a very extreme example of this truism in action.

Depression

Take a moment to ponder some of the common signs of depression, e.g. low mood, inability to enjoy life’s daily joys, feelings of hopelessness and low self-worth, and thoughts of self-harm. Is it any surprise that such symptoms could arise from something as terrible and jolting as sexual abuse? A victim may understandably feel that they are permanently damaged and that no one understands what they’ve been through.

Adults who endured sexual abuse during childhood need help to move past the confusion, shame, and self-blame that can emerge. Without professional support, they may not be able to find ways to resolve the avalanche of emotions resulting from the heinous actions of others at a time when the victim was so vulnerable.

Never Forget: Help Is Always Available

Since the root cause is trauma, you’ll want to connect with an experienced, trauma-informed therapist. This practitioner will become your partner on the journey to recovery. They’ll work with you to resolve the trauma while simultaneously treating the co-existing disorders detailed above. In the privacy of the therapy room, you can create a safe space to begin such self-exploration.

As debilitating as the symptoms can sometimes feel, you absolutely can take powerful steps to heal — and eventually thrive. Therefore, I invite you to reach out soon. Let’s connect and talk about the possibilities. I’m here to help.

Contact Me

The post Long-Term Psychological Effects of Childhood Sexual Abuse: PTSD, Anxiety, and Depression appeared first on Michael G. Quirke, MFT.

Understanding Delayed Onset PTSD: What Is It and How Does It Develop?

Michaelq — Mon, 17 Feb 2025 15:11:42 +0000

Do you ever read or hear about delayed onset PTSD? If we were to trust pop culture portrayals and online “experts,” we’d think post-traumatic stress disorder (PTSD) instantly manifests at the point of trauma. However, as with all aspects of our mental health, things are far more nuanced than this. Potentially traumatic events can happen to anyone at any time. How each person responds — consciously and unconsciously — is unique.

In fact, symptoms of PTSD may not emerge for months or years after a nightmarish experience — especially when it’s a matter of childhood trauma. We call this delayed-onset PTSD and it’s not rare. Some estimate that about one-fourth of PTSD cases are delayed.

What Is Delayed Onset PTSD?

If PTSD symptoms arise six months or more after a potentially traumatic event, generally speaking, this would satisfy the criteria for delayed onset PTSD. On the other end of that spectrum, there is no time limit. For example, signs of PTSD or C-PTSD can appear even decades after an incidence of childhood trauma. Ultimately, such distinctions are made with the support and observation of a trauma-informed therapist.

What Can Cause PTSD — Delayed or Otherwise?

Neglect and abandonment
Loss of a loved one via death, divorce, incarceration, etc.
Physical illness or disability
Living or serving in a war zone
Being victimized by a natural disaster, crime, accident, or injury
Emotional, physical, and sexual abuse (especially during childhood)

What Symptoms Would You and Your Therapist Be Looking For?

Nightmares and flashbacks
Unable to enjoy activities that once brought you happiness
Self-isolation and social withdrawal
Hyper-vigilance or startling easily
Anger control issues
Physical pain or other symptoms that emerge for no obvious reason
Chronic feelings of shame and guilt
Mood swings
Emotional detachment and numbness
Memory loss, especially related to the details of the trauma
Avoiding any reminders of the traumatic event
Self-harm
Thoughts of death or suicide

Possible Causes of Delayed Onset PTSD

This question is more easily asked than answered and, of course, it’s important to remember that this can vary widely from person to person. That said, we currently have an accepted theory as to what might cause delayed-onset PTSD along with a couple of underlying reasons.

The Theory

It may not be that a trauma survivor displays no symptoms for months or years. The signs could just be subtle enough that a person isn’t alarmed and cannot justify a medical visit for them. Thus, the low-level symptoms could become normalized until things escalate — seemingly out of nowhere.

Two Underlying Reasons Why PTSD Might “Suddenly” Emerge

Increased Stress: Some levels of stress are inevitable but a large or sudden increase could be the precise trigger to cause low-level PTSD to bubble up to the surface. The new stress doesn’t have to be related to the original traumatic event to serve as a powerful trigger.
New Trauma: The introduction of fresh trauma into a survivor’s life could become a catalyst for the low-level symptoms from the past to transform into obvious, clear-cut PTSD.

Obviously, we need more research but the concepts above are a solid start when it comes to dissecting the mysteries of delayed-onset PTSD.

Getting Help for Delayed Onset PTSD

Your memories and gut feelings can be very helpful in discerning the presence of something like delayed onset PTSD. Keep in mind, that these are symptoms that need professional attention. Beyond that, though, you don’t want to engage in self-diagnosis without input from a mental health practitioner. Someone with experience in treating trauma can help you identify causes, effects, and solutions.

A great start to never downplay symptoms that potentially point to a traumatic impact. Just because you’ve lived for months, years, or even decades without treatment doesn’t mean you should continue this pattern. Think you might be struggling with delayed onset PTSD? Let’s connect and talk about what’s going on.

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The post Understanding Delayed Onset PTSD: What Is It and How Does It Develop? appeared first on Michael G. Quirke, MFT.

How Can EMDR Help You With Digital Anxiety?

Michaelq — Mon, 10 Feb 2025 13:45:37 +0000

Anxiety disorders were already the world’s top mental health condition before the digital age began. The rapid, pervasive introduction of computers, smartphones, and the like shifted the playing field to become even more fertile ground for distorted thought patterns. So much so, that we now regularly use the term “digital anxiety” to describe the specific outcomes.

The omnipresence of online life has ramped up the likelihood that just about everyone will struggle with some version of anxiety problems. So, until we can collectively rein in our daily habits, what can be done? For many, eye movement desensitization and reprocessing (EMDR).

What Is Digital Anxiety?

Like all anxiety, this definition can vary from person to person. Still, in a general sense, digital anxiety lives up to its name. When devices rule the day, they can also rule our thought life. Our social skills erode, we’re overwhelmed by notifications, and anti-social behavior is normalized on a minute-by-minute basis. Despite all this, many folks live in stark fear of what they’d miss if they logged off for a while.

Digital anxiety blends elements like:

Artificially imposed loneliness, competition, envy, and inadequacy
Repetitive fear programming in the name of getting clicks
Meanness disguised as humor
Easily accessible pornography and violent imagery
Separation anxiety when we’re not on our phones

How Can EMDR Help You with Digital Anxiety?

For starters, this process will involve the basics when it comes to EMDR treatment. Let’s refresh our memories:

Unlike standard talk therapy, EMDR utilizes hand, finger, and eye movements to induce a state in which negative thoughts can be processed without being triggered. The therapist does the hand movements while the client follows such movements with their eyes.
A particular thought or image is chosen as the focus of the client. For example, if digital anxiety has caused someone to be hyper-vigilant, they may opt to focus on events that sparked this mindset.
The clients focus on the preselected memory while following the therapist’s movements with their eyes. Over the course of relatively few sessions (about 4 to 12), the unhealthy belief is replaced with a positive image — resulting in a drastic decrease in digital anxiety symptoms.

But How Does EMDR Work?

Any type of anxiety disorder will cause your brain to undergo some measurable changes. Some parts may grow in size and influence (e.g. amygdala) while others get as overwhelmed as the person to whom they belong (e.g. hippocampus). An imbalance like this can prevent anyone from sustaining rational perspectives and expectations of the world they live in — very much including the digital world.

By guiding people to dramatically decrease the negative influence of distorted beliefs, EMDR can help reverse changes in the brain and ease clients into a place of greater and calmer discernment. Neurological patterns return to their natural state and even the powerful pull of smartphones and social media can be effectively countered.

A Few Powerful Reasons to Try EMDR for Anxiety

Understanding and accepting that you can indeed create positive change in your life
Taking back control of your daily and hourly patterns and behaviors
Reminding yourself that you’re resourceful and resilient
Recognizing the root causes of your current beliefs
Creating new perspectives that decrease the odds of you falling victim to digital anxiety again
Achieving sustainable results in very few sessions
Side effects are rare and when they arise, tend to be very minor

EMDR is unusual. No one should expected to “get it” after reading one post. For that reason, I invite you to reach out about EMDR therapy today. Let’s connect and have a conversation about the possibilities. Digital anxiety can be managed and addressed, and there’s no time like now to make that happen.

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The post How Can EMDR Help You With Digital Anxiety? appeared first on Michael G. Quirke, MFT.