Insights into Our Programs
Discover the research behind our evidence-informed initiatives
Mindfulness
What is mindfulness?
Simply put, mindfulness refers to “moment-by-moment awareness.” Mindfulness is a gentle, compassionate form of attention in which our thoughts, emotions, physical sensations, and environment all come together. An example could be noticing our thoughts as they arise. In many normal circumstances, we become obsessed or worried about one thought which turns into a spiral of negative thoughts, distracting us from the here and now. Engaging mindfully, we are aware of our thoughts, we let them be, and we let them go.
More examples of mindfulness exercises include: journaling about our experiences, gazing into the eyes of a loved one, coloring, or walking meditations.
What are the benefits of mindfulness?
Rumination occurs when we experience the same, repetitive thoughts over and over. Usually, these thoughts are negative and can make us feel ‘stuck.’ Some studies show that mindfulness practices like meditation can reduce rumination. Mindfulness can also reduce stress, emotional reactivity, and anxiety.
At the same time, mindfulness can improve: cognitive focus, blood pressure, resiliency, and compassion, while helping us foster better relationships. Mindfulness can be an excellent supportive tool in conjunction with other activities, like exercise and adequate sleep.
Mindfulness could even change the structure of the brain. One study showed an 8-week meditation practice led to an increase in grey matter density, especially around the region of the hippocampus, which is responsible for: emotional behaviour and memory. This is important because, as John Marsh writes for Greater Good Magazine, “the grey matter of the hippocampus is often reduced in people who suffer from depression and post-traumatic stress disorder.”
Try five exercises to stimulate a rest and relaxation response in the nervous system
Trauma-Informed Yoga
What is yoga?
Yoga is an ancient practice hailing from the region of India, with some estimates pinpointing
its genesis to over 5,000 years ago. Over time, yoga has evolved to a practice enjoyed by
many people all around the world.
The word ‘yoga’ comes from the Sanskrit root word, ‘yuj,’ which means, ‘to join,’ or, ‘to yolk.’ This essence of bringing things together can refer to the way we experience the world. It’s said that yoga can help practitioners develop a sense of interconnectedness, self-awareness, and inner peace.
Yoga is available to everybody. It can be practiced on a mat, in a chair, in bed, and in all activities. Yoga includes a wide variety of applications such as physical exercise, breathing, meditation,
self-reflection, and ethics.
What are the benefits of yoga?
According to an article by John Hopkins Medicine, various types of yoga practice lead to: improvement of strength, balance and flexibility, relief from chronic low-back pain, reduction of painful arthritis symptoms, improvement of heart health, stress reduction and stress management, better sleep, increased energy, improvement of mood, access to supportive communities and greater self-care.
What does it mean to be trauma-informed?
Trauma-informed yoga means designing yoga classes with a deep understanding of the psychological and physiological effects of trauma, and the potential sensitivities individuals with trauma may experience. It involves creating safe and supportive environments where everyone is empowered to make choices about their practice and encouraged to focus on sensations rather than achieving specific poses. Not only does this support autonomy, it also helps develop mind-body awareness.
Through gentle movements, breathwork, and mindfulness techniques, trauma-informed yoga aims to help individuals regulate their nervous system, build resilience and promote healing.
Studies show that yoga can be an effective complementary treatment for PTSD. Participants in one study demonstrated improved feelings of personal growth and a decrease in perceived symptoms. In another study, women with chronic treatment-resistant PTSD were given a 20-week trauma-sensitive yoga course. They demonstrated a 30% reduction in symptoms.
Try one of our quick videos for some
energizing physical activity
PTSD & Anxiety Service Dog Visits
What is a service dog?
A PTSD & Anxiety Service Dog is specially trained to provide support and assistance to individuals living with PTSD and anxiety disorders. These amazing dogs undergo extensive training to perform specific tasks tailored to their duties, such as providing emotional support during panic attacks, interrupting flashbacks, creating physical barriers in crowded spaces, and offering comfort in stressful situations. Service dogs play a crucial role in providing comfort, mitigating symptoms, and improving overall well-being.
How can service dogs help?
Service dogs exude calmness and friendliness. Their welcoming presence often puts people at ease. When people are feeling stressed, they often “clam up,” but service dogs can be a great conversation starter. With communication flowing, people are able to share their thoughts and feelings.
Physically, PTSD & anxiety service dogs can sit at close proximity to allow humans to pet them. Some people find stroking an animal’s soft fur to be very soothing or simply enjoy watching them.
Physically, service dogs can help humans to: lower their blood pressure, slow their breathing, and relax more during exercise. Emotionally, therapy dogs can help reduce loneliness, increase mental stimulation, and provide a positive distraction. In all cases, therapy dogs visit people to provide comfort.
PTSD & Anxiety Service Dogs can assist individuals in various ways tailored to their specific needs. They can provide grounding and emotional support during panic attacks by nudging or leaning against the person. These dogs can interrupt and redirect flashbacks by nudging, pawing, or licking someone to bring them back to the present moment.
How can service dogs help youth?
Multiple studies show how petting and interacting with dogs can help reduce markers of stress (such as cortisol levels), improve social connection, and inspire play. When children feel comfortable and free to be themselves, real learning can happen.
Further studies indicate that the presence of service dogs during and immediately after stressful situations reduces stress. One experiment focused on children with an insecure attachment style, marked by anxiety and despondence. The children were separated into 3 groups. Each was given a Trier Social Stress Test. Group A performed their test with a therapy dog in the room. Group B had a friendly adult in the room. Group C had a plush dog toy present. After the stress test, children who were with the therapy dog had significantly lower levels of the stress hormone cortisol.
Watch Ryder practice his skills as a PTSD & Anxiety Service Dog with handler Deby