As God’s creation, we look to our Creator for all things. Even so, living in this world comes with its fair share of challenges, and sometimes we can become so focused on the day-to-day grind that we forget to rest. God Himself rested, and He created rest for us also. This is the Sabbath—a word that means, “rest.” 

Sabbath in the New Testament

Come to me, all who labor and are heavy laden, and I will give you rest (Matthew 11:28).

It can be easy to become distracted from the things of God when we are stifled by the “cares of this life” as Jesus teaches in the Parable of the Sower (See Matthew 13). However, God provides us with a solution—the Sabbath. 

The Sabbath is an ancient Jewish custom in which the people of God refrained from all forms of work and turned their hearts toward God. As Christians, we focus on the New Testament understanding of the Sabbath, which is not so much about honoring a specific day, but about putting our trust in God through the Son, Jesus Christ. 

Through Jesus Christ, we can find peace and comfort from the hustle and bustle of this life, and in Him there is true rest for the mind, body, and soul. 

He also provides us with liberty to keep the Sabbath in a variety of ways. If you’re interested in developing a Sabbath mindset that provides you with much-needed rest, then here are some ways to make this happen.

Decide what your Sabbath looks like.

Therefore do not let anyone judge you by what you eat or drink, or with regard to a religious festival, a New Moon celebration or a Sabbath day. These are a shadow of the things that were to come; the reality, however, is found in Christ (Colossians 2:16-17).

It’s true that the Old Testament Sabbath came with some strict guidelines, and we can use these guidelines today to help us understand what the Sabbath is about. However, as Christians, we are taught that the law is a shadow of things to come, and in Jesus Christ, we see a deeper meaning according to the heart or Spirit of God. This means that keeping the Sabbath isn’t about following a regulation but about a relationship with God.

What does this mean for you? 

Take some time to think about what your Sabbath looks like. 

Do you want to designate one day for rest and reflection in Christ, or do you want to set aside sometime each day? How are you going to spend your Sabbath? You might read some scriptures, pray, listen to worship music, spend time alone in nature, or meditate on the things of God while doing something you love. 

Prepare ahead of time.

Remember the Sabbath day by keeping it holy (Exodus 20:8).

Once you decide what your vision of the Sabbath looks like, take steps toward making it happen—and do your best to stick to it. If you want to spend one day a week away from all forms of work, then make sure everything is taken care of before that day. You might also want a quiet place that you can retreat to, or even some supplies, depending on what you plan to do. 

Free yourself from distractions.

The seventh day is a sabbath to the LORD your God. On it you shall not do any work…(Deuteronomy 5:14).

When it’s time for your Sabbath, do your best to rid yourself of all distractions. Turn off your phone, let friends and family know that you need some uninterrupted time, and when non-emergencies arise that tempt you to steal away your rest, ignore them.

Don’t be afraid to ask for help.

Carry each other’s burdens, and in this way, you will fulfill the law of Christ (Galatians 6:2).

Do you feel like there’s no time for rest? No time for God? No time for yourself? It’s completely okay to ask for help. Designate a household chore to someone else, work fewer hours, or hire someone when possible. It can be difficult to let go, but taking care of yourself and your relationship with God is the fuel you need to do all things.

Learn about how Christian Counseling in Raleigh, NC can help you create rhythms of Sabbath and rest. 

Do you struggle with letting go and trusting in God? Do you consider yourself to be a “workaholic?” Does anxiety make it impossible for you to relax? If there is anything getting in the way of your Sabbath, then Christian counseling in Raleigh can help. 

Are you interested in a “Christian counselor near me?” Sojourner Counseling is a team of licensed Christian therapists in Raleigh, NC that provides a variety of counseling services for children, teens, and adults. Reach out to us anytime to learn about how we can help you settle into your Sabbath!

The post How To Create Rhythms of Sabbath and Rest first appeared on Sojourner Counseling.

That’s because trauma also causes physical, or somatic, symptoms. Sometimes, these symptoms can last longer than the mental or emotional symptoms because they can be easy to overlook. In many cases, trauma survivors experience a mixture of mental, emotional, and physical symptoms.

In this article, you’ll learn about how trauma is stored in the body, what that looks like, and how you can release trauma stored in the body. 

How Does Your Body Hold Trauma?

When you are in danger, the amygdala triggers the release of stress hormones like cortisol. The release of cortisol prepares the mind and body to deal with danger, activating the fight, flight, or freeze response. This is necessary for survival. However, trauma occurs when you have not fully processed the overwhelming experience. The release of cortisol continues, making you feel tense and emotionally reactive, and can negatively affect your body in several ways. 

What Are the Effects of Stored Trauma on the Body?

Trauma is not truly “stored” in the body. What happens with trauma is you continue to feel the effects of the danger you once experienced, even for many years after the event occurred. Your mind and body reacts just as it did during the initial trauma, including releasing cortisol. Effects of trauma on the body can include:

• Muscle Tension
• Headaches
• Tightness in the Chest
• Feeling Shaky or On Edge
• Difficulty Sleeping or Sleeping Too Much
• Memory Issues or Brain Fog
• Chronic Muscle and/or Joint Pain

How Can You Release Stored Trauma in the Body?

While trauma symptoms can be difficult to deal with, to say the least, there are some things that you can try to help you relax mentally, emotionally, and physically:

• Let yourself feel. Bottling up your emotions is not only harmful mentally but also physically. As difficult as it can be, take some time to let yourself feel the sadness, anger, fear, and other negative emotions associated with the traumatic experience. 
• Practice mindfulness. When your thoughts and emotions become too much to handle, mindfulness can help you to refocus and gain control. 
• Take time out for yourself. Some people deal with trauma by keeping busy, and sometimes this can backfire, leading to exhaustion, sleep troubles, and other physical problems. Try to take a break and don’t feel bad about a little pampering to help you loosen up. 
• Get some exercise. Exercise is great for releasing stored cortisol. Go for a walk, take an aerobics class, or turn on your favorite music and dance your heart out. 
• Try Journaling. Journaling is a great way to release pent-up emotions, and it can also help you to process jumbled-up thoughts and feelings. 

Trauma Counseling Can Heal Somatic Symptoms

As mentioned earlier, your amygdala is responsible for releasing cortisol. When the amygdala is activated, the prefrontal cortex slows. The prefrontal cortex is responsible for logical thought and reason. That’s why trauma often leads to strong emotions and can make you feel like you’re “out of control.”

The goal of Trauma therapy is to activate the prefrontal cortex so that your brain can fully process and heal from the trauma. As this occurs, the physical or somatic experiences of trauma are released. Here are some common, proven therapies for releasing trauma in the body:

• Cognitive Processing Therapy: This helps with identifying and redirecting unwanted thoughts related to the traumatic event. It also provides a tool for calming emotional dysregulation and its physical effects. 
• Prolonged Exposure Therapy: Trauma-related memories are discussed and evaluated slowly over time, so the person can learn how to deal with these memories without feeling endangered by them. 
• EMDR Therapy: Eye Movement Desensitization and Processing Therapy helps to lessen and eventually release emotional charges and physical sensations related to specific traumatic memories. 
• Somatic Experiencing: This therapy focuses on the body’s responses to traumatic events to help the person process and heal. 

Connect with Trauma Christian Therapists in Raleigh, NC

Are you concerned that you or a loved one is struggling to move forward after trauma? Whether you’re dealing with emotional, mental, or physical symptoms—or all of them at once—trauma counseling can help. 

Sojourner Counseling offers trauma Christian counseling in Raleigh, NC for children, teens, and adults. We provide a blend of proven therapies like those mentioned above with faith-based tools for healing, like scripture reading and prayer. Let us know if you’re interested in learning more.

The post How To Release Trauma Stored in the Body first appeared on Sojourner Counseling.

Perfectionism can manifest in many ways, most of which are more harmful than helpful. 

Some Symptoms of Perfectionism Include:

• Avoiding Tasks That Cannot Be Completed Perfectly
• An Intense Fear of Making Mistakes
• Feelings of Failure or Shame When Unable to Meet High Standards
• A Tendency to Hold Others to High Standards
• Fear of Disapproval and Rejection; Might Be Sensitive to Criticism
• Strong Anxiety About Performance Outcomes
• An Unwavering Pursuit of Flawlessness 

Does this sound like yourself or someone you love? First, know that perfectionism is usually a symptom of an underlying issue—one that deserves compassion. Second, perfectionism is completely treatable, and there are many ways to do so. 

What to Do if You Struggle with Perfectionism

One of the tricky things about perfectionism is the intense shame that comes with failure. When a person realizes that they are a perfectionist, and they try to better themselves, any setback can seem like an insurmountable hurdle. However, with persistence and compassion, overcoming perfectionism is possible. Here are some things to try:

Look at the Bigger Picture.

Perfectionism and attention to detail go hand in hand. Sometimes, this can lead to a common problem of “missing the forest for the trees.” Do you sometimes hyper focus on a single detail, just to overlook something else that was important? Do you overwork yourself, trying to get everything “just right?” 

Try taking a step back. Rather than expecting every detail to be perfect, look at the big picture. This helps you to focus on the main goal that you have in mind rather than getting bogged down with all the tiny details.

Reconsider Your Standards.

As a perfectionist, you want to excel in all things that you do—and you expect others to do the same. Sound familiar? This can make life extremely stressful for yourself and others. Sometimes, it’s okay to give 90% instead of 110%. Sometimes even 80% will do. 

The hard truth is that there is not enough time in the day to accomplish all things as perfectly as you would like to. Create a list of priorities, in order of things that need to be more perfect toward less perfect. This can help you decide how to delegate your time and efforts, and when to give others a little slack as well. 

Break the Cycle of Overthinking.

Do you tend to mull over mistakes again and again, or do you focus on a problem obsessively? This is called ruminating—or overthinking. Sometimes these thought patterns can be so consuming that they keep you from doing other things, and can even lead to panic attics and bouts of depression.

If you find yourself stuck worrying about something that didn’t go right or how you’re going to handle something in the future, try to switch your attention to something entirely different. Go for a walk. Talk to someone. Read a book. Anything to gain perspective and distract yourself long enough to break the cycle of ruminating. 

Choose Perfectionism Battle Buddies.

If you struggle with perfectionism, then you might also have a difficult time asking for help. Try to delegate less-important tasks to other people, and appreciate the efforts of others in general. You can also get some help when dealing with your struggle against perfectionism. Let people closest to you know that you’re trying to overcome these challenges, and what they can do to help you reach your goals for healing.

Combat Perfectionism with Christian Counseling in Raleigh

Perfectionism is usually a symptom of something more, like trauma, anxiety, OCD, and other problems. Because of this, it can be very difficult for people to battle perfectionist tendencies alone. If you’re tired of trying to meet impossible standards, or if the people in your life are always disappointing you, then it might be time to connect with Christian therapists in Raleigh, NC.

Grace Overcomes Perfectionism 

The struggle to be perfect is one that can never be won—not without accepting that perfectionism is never possible. Through the grace, mercy, and forgiveness of Jesus Christ, we can learn to take ourselves and others a little less seriously, to focus on the things that matter most, and to live a life that is truly fulfilling. 

Scriptures for Perfectionism:

• 2 Corinthians 12: 9 — But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore, I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me.
• Galatians 1:10 — For am I now seeking the approval of man, or of God? Or am I trying to please man?
• Ecclesiastes 7:20 — Surely there is not a righteous man on earth who does good and never sins. 
• Philippians 3:12-14 — Not that I have already obtained this or am already perfect, but I press on to make it my own, because Christ Jesus has made me his own. Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.
• 1 John 2:1 — My little children, I am writing these things to you so that you may not sin. But if anyone does sin, we have an advocate with the Father, Jesus Christ the righteous.

Ask About Christian Counseling in Raleigh, NC for Perfectionism

If you’re interested in learning more about Christian counseling for perfectionism, then reach out to Sojourner Counseling. One of our licensed therapists will help you uncover the reason you, your child, your teen, or your spouse is struggling with perfectionism. Then, they will provide a treatment plan that combines scientifically proven therapies with faith-based support. Reach out to us anytime to learn more.

The post How to Understand and Overcome Perfectionism first appeared on Sojourner Counseling.

Whether you want help talking through a difficult life choice or ongoing support from a professional who respects your Christian values, finding a trusted Christian counselor in Raleigh is a great first step toward a peaceful and fulfilling life. 

What Makes Christian Counseling for Women Different?

Whether you are married or single, a mother or not, being a woman comes with its own set of challenges. Counseling for women caters to the unique demands that women face, but traditional counseling doesn’t take a faith-based approach. Christian counseling provides the professional support that you want from a licensed therapist while respecting Christian values—and more than that—using the faith to foster real and lasting change for the better. 

When Is It Time to Get Counseling?

The decision to undergo counseling is something that you will ultimately have to make on your own. However, there are some common reasons why many women benefit from Christian counseling. If you answered yes to any of these, then it might be time to team up with a professional to get the relief that you need:

• Are you finding it difficult to rid yourself of unwanted thoughts, emotions, or behaviors?
• Do pains from the past or present make it difficult for you to do the things you need to do and want to do? 
• Are you struggling with being a Christian wife or mother?
• Have you noticed unhealthy patterns in your romantic or personal relationships? 
• Do ongoing struggles with self-image rob you of your joy in Jesus Christ?
• Would you benefit from faith-based support for dealing with concerns about your spiritual development?

Areas of Christian Counseling in Raleigh, NC for Women

Whatever troubles you are going through, there’s sure to be a professional Christian counselor who can help. There are many areas of focus available to you, all of which are geared toward women of the faith who need support from another Christian who understands what they are going through. Some areas of Christian therapy for women include:

• Anxiety and Depression 
• Marriage and Relationships
• Traumatic Experiences
• Grief and Loss
• Motherhood, Pregnancy, and Infertility
• Career Counseling
• Spirituality 

What to Expect During Christian Women’s Counseling

Every counseling journey is different, and your therapist will take the time to understand where you are coming from to help create a plan that works for you. However, there are some basics that stay the same no matter what your goals for healing might be. Key components provided by Christian counselors for women include:

• A Tailored Therapeutic Approach: Christian counselors for women are licensed professionals that offer a variety of services depending on the needs of each individual, and therapy can include a variety of techniques such as talk therapy, trauma-focused therapy, and Cognitive Behavioral Therapy. 

• Faith-Focused Counseling: Christian counseling is faith-centered, which means that whatever method of therapy being used will incorporate Christian themes such as application of scripture and prayer. 
• Compassion That Meets You Where You Are: Your Christian counselor isn’t acting as a substitute for God, but walks alongside you in the faith to meet your challenges at a pace that is beneficial for you. This is a judgment-free space for honest reflection, guidance, and support to help you find tools for dealing with life’s challenges in a way that strengthens your relationship with God and others. 

Find Christian Counselors for Women in Raleigh

The only thing worse than going through the difficulties of life is feeling like you are doing so alone. If you want someone to walk alongside you as you work through your problems, then please don’t wait another day. Help is available, and there is always hope through faith in Jesus Christ!

Are you looking for a “Christian counselor near me” that provides faith-based counseling for women? Sojourner Counseling is a reliable choice for women searching for Christian therapists in Raleigh, NC that can help with trauma, depression, anxiety, and more. We also provide counseling for teens and children. Contact us anytime to learn more, or to schedule your initial appointment. 

The post Christian Counseling for Women: Faith Focused, Therapeutic and Compassionate Care first appeared on Sojourner Counseling.

Faith-Based Trauma Therapy Offers Hope Through God’s Love

“For he has not despised or abhorred the affliction of the afflicted, and he has not hidden his face from him, but has heard, when he cried to him.” – Psalm 22:24

The above scripture is from Psalm 22, which Jesus famously quoted on the cross stating, “My God, My God, why have you forsaken me?” Jesus understands that mankind often feels forsaken by God, but His death demonstrates an important fact: God has not forsaken us. In fact, He loves us so much that He gave His Son for us. 

Just as the Father did not despise the affliction of His Son or hide His face from Him, neither does He despise your affliction or hide from you. Never feel as if trauma happened because God is angry with you, rejects you, or because of something that you did to deserve it. 

One of the cornerstones of Christian trauma counseling is to help you understand the amazing love that God has available for you through Jesus Christ. Through His unwavering love, you can find a place of peace and safety that allows you to do the work of trauma healing.

How Christian Counseling in Raleigh, NC Can Help

“Blessed be the God and Father of our Lord Jesus Christ, the Father of mercies and God of all comfort, who comforts us in all our affliction, so that we may be able to comfort those who are in any affliction, with the comfort with which we ourselves are comforted by God.” – 2 Corinthians 1:3-4

Trauma can have lasting, permanent effects on the mind, body, and spirit. Undoing the damage takes time, but it is possible to find the healing that you need with Christian-based trauma therapy. Here are some common questions about faith-based trauma therapy:

• What is a Trauma Christian Counselor? Christian counselors are trained therapists who can help you deal with the thoughts, feelings, and memories associated with painful events in your life using a professional and faith-based approach. 
• What approaches are used in Christian Trauma Therapy?  Trauma therapy can include a variety of proven therapeutic techniques, like talk therapy, Cognitive Behavioral Therapy, EMDR Therapy, and Brainspotting. When combined with prayer and other forms of spiritual support, your counselor will guide you through a process of healing all facets of your being: body, spirit, and soul.
• Does Christian Trauma Therapy Work? God in His wisdom and mercy made us with brains that can change. Sometimes, these changes are not changes that we want—like those that occur because of trauma. However, there is a proven path forward through what we call neuroplasticity. The process of healing takes time, but your Christian counselor will work with you at a comfortable pace and stick by you until you are confident in your recovery. 

What Issues Can Christian Trauma Therapy Address?

There are many forms of trauma, and the symptoms of trauma can vary from person to person. However, there is no form of trauma that cannot be bettered with quality Christian counseling. 

Traumatic incidents commonly addressed in Trauma Christian counseling include:

• Childhood Neglect or Abuse
• Experiencing or Witnessing Domestic Violence
• Physical or Sexual Assault
• Medical-Related Trauma
• Natural Disaster-Related Trauma
• Traumatic Grief and Loss
• Marital Betrayal 
• Spiritual Abuse
• And More

Learn More About Trauma Christian Counseling in Raleigh 

No one should be expected to just “get over” their trauma, nor should they feel ashamed when they cannot deal with the aftermath alone. Healing from trauma can be complicated, but there is a path forward through proven therapeutic methods paired with the amazing power and love of Jesus Christ. 

Are you looking for a “Christian counselor near me” with experience in faith-based trauma therapy in Raleigh, NC? Contact Sojourner Counseling today to learn more about our services for Christian Counseling in Raleigh, including trauma therapy. We will be more than happy to answer any questions that you have. 

The post How to Find Hope for Trauma Healing Through Christian Counseling  first appeared on Sojourner Counseling.

What is EMDR?

EMDR is an evidence-based therapy model developed by psychologist Dr. Francine Shapiro in the late 1980s. By using a bilateral stimulation technique, traditionally in the form of eye movements, Dr. Shapiro found that memories and events within the brain could be accessed and reprocessed within the brain in a non-maladaptive way. By doing so, EMDR clients experience decreased distress and reduced problematic symptoms. In sum, individuals can heal from the past, experience less reaction to triggers in the present, and move forward in the future with renewed confidence.

How does EMDR work?

EMDR recognizes the importance of memory networks within the human brain. Brains are constantly processing experiences, whether they are negative or positive. When people experience distressing events, brains can process and store events in a way that builds the memory networks between present occurrences and past distressing experiences. The brain then is “triggered”, and individuals can respond to a current event as if the brain and body were re-experiencing the distressing event from before. EMDR seeks to re-process and store these distressing events in a healthy, adaptive way, reducing triggers and easing the distress connected through these memory networks. To do this, EMDR-trained therapists guided clients through an eight-phase process described below.

1. History Taking

The first phase of EMDR therapy is ‘History Taking’. In this phase, clients will discuss their history with their therapist, who will then create an appropriate treatment plan to address distressing events for reprocessing. This step is crucial as it allows the therapist to understand the root cause of a client’s distress and plan the treatment accordingly.

2. Preparation

The ‘Preparation’ phase involves learning about EMDR techniques and developing emotion regulation skills to assist with reprocessing and emotional distress. An EMDR therapist will guide a client through various techniques and help the person develop skills to manage emotional distress during the therapy
process.

3. Assessment

The ‘Assessment’ phase is when clients and therapists identify a target event to reprocess. This includes identifying the related target image, negative and positive cognition, body sensations, and emotions. The goal is to pinpoint the specific event that causes distress to be addressed through the EMDR process.

4. Desensitization

In the ‘Desensitization’ phase, Bilateral Stimulation (BLS), such as eye movements, is applied while thinking of the distressing memory. This continues until the distress is lowered. During this phase, new thoughts, emotions, images, and body sensations may emerge as the mind processes the distressing
memory.

5. Installation

The ‘Installation’ phase involves strengthening the positive belief associated with the target memory, while replacing the old negative belief. This is an important step in helping clients shift their mindset from a negative to a neutral or positive perspective about the distressing event.

6. Body Scan

The ‘Body Scan’ phase involves scanning the body for any leftover distressing body sensations until all signs of distressing sensations are processed out. This phase helps to ensure that no residual distress is left in the body after the reprocessing of the memory.

7. Closure

The ‘Closure’ phase involves returning to a calm state at the end of the session through relaxation techniques. This ensures that a client leaves the therapy session feeling calm and composed, ready to face the world again.

8. Reevaluation

The ‘Reevaluation’ phase happens at the beginning of the next session. During this phase, clients and trained EMDR therapists review the progress of the target event, check for current distress, and identify a new target event if needed. This phase ensures that the therapy is progressing well and that any new distressing events are addressed promptly.

Conclusion:

EMDR is an empirically supported approach for targeting many difficulties you or your loved ones may face. While research shows the impact of the eight-phase approach with applied BLS, what’s most important is the healing many clients receive from current struggles and distressing memories. By becoming “unstuck”, you or your loved ones can pursue everyday life without the impairment that keeps them moving forward. With the guidance of a trained or certified EMDR therapist, you or your loved ones can begin to experience a new life.

Ready to become unstuck with the help of EMDR?

If you’ve landed on this page by searching for an “EMDR therapist near me” or “EMDR
therapy Raleigh”, then you’ve come to the right place. EMDR works effectively in person
and through online therapy, and Sojourner Counseling provides both options for those
seeking help. Please contact our office to schedule an appointment with a trained
EMDR therapist.

The post What is EMDR, and how does it work? first appeared on Sojourner Counseling.