A “bottom up” approach to therapy

Our Approach

At Grove Therapy Practice, we use a "bottom-up" approach to therapy, which focuses on processing uncomfortable emotions through bodily sensations rather than overthinking or trying to logic our way out of them. We often cope by staying busy, distracting ourselves, or using substances, but these strategies don't offer lasting relief. Bottom-up therapy helps us relate to and move through emotions by processing them as felt experiences in the body, addressing the autonomic nervous system (our stress response system) rather than just the mind. By using techniques like mindfulness, Brainspotting, Sand Tray, self-compassion, and Expressive Arts, we can retrain our nervous system to handle stress more effectively, build tolerance for difficult feelings, and prevent them from overwhelming our lives. It's not about eliminating emotions, but making them more manageable and less intrusive.

FAQs

What is Brainspotting?

Brainspotting is a therapeutic technique developed by Dr. David Grand that helps individuals process trauma and emotional distress by focusing on specific eye positions. The idea is that certain eye positions correlate with areas of the brain that store unresolved emotions or trauma. During a session, the therapist guides the client to find a "brainspot" that activates these memories, allowing the brain to process and release the emotional charge associated with them. This approach is effective for trauma, anxiety, depression, and chronic pain, and works by tapping into the mind-body connection to heal deeply stored emotional wounds.

You can find more information with these links:

At the Brainspotting Institute website: https://brainspotting.com/

A short sketch video while Dr Mark Grixti, Clinical Psychologist and Brainspotting Practitioner, describes Brainspotting: https://www.youtube.com/watch?v=7FO_udVWkqA

An approachable article that shares a personal experience with Brainspotting as well as information about what to expect: https://www.wellandgood.com/brainspotting-therapy-for-trauma/

What is Sand Tray and Expressive Arts Therapies?

Sand Tray Therapy involves using a sandbox and miniature figures to create scenes that express emotions and inner experiences. This non-verbal technique helps clients externalize and create visuals to help process complex feelings.

Expressive Arts Therapy encourages clients to use creative outlets like drawing, painting, music, dance, or writing to express emotions and promote healing. The focus is on the process of creation rather than the final product, helping individuals explore and release difficult feelings.

Both approaches provide creative, non-verbal methods to access and process emotions, particularly useful for those struggling to express themselves with words.

Why self-compassion vs self-esteem?

Self-Compassion Therapy helps individuals develop a kinder, more understanding relationship with themselves, especially during difficult times. It focuses on three key principles:

  1. Self-Kindness: Treating yourself with care and understanding instead of criticism.

  2. Common Humanity: Recognizing that suffering and imperfection are part of the shared human experience, reducing isolation and shame.

  3. Mindfulness: Observing emotions without judgment, allowing acceptance rather than self-criticism.

The therapy uses techniques like guided meditations, journaling, and self-reflection to cultivate compassion and emotional resilience. It helps reduce self-criticism, enhances well-being, and supports recovery from trauma, anxiety, and depression. Self-compassion therapy is often based on the work of Dr. Kristin Neff.

Check out her Ted Talk for more information: https://www.youtube.com/watch?v=IvtZBUSplr4

What is Polyvagal Theory?

Polyvagal Theory in therapy focuses on helping individuals regulate their autonomic nervous system, process trauma, and promote emotional resilience by understanding and working with their physiological states. Therapists use body-centered techniques, mindfulness, and co-regulation strategies to help clients move from states of survival (fight, flight, freeze) to states of safety and connection.