COPE fees are set based on treatment specialties and standard rates for doctoral level clinicians. Although our rates vary depending on the clinician and the specific services you are requesting, generally speaking our individual therapy rates begin at $250. Lower fee slots do occasionally become available. We welcome you to contact us to discuss your specific treatment and financial needs. If we are unable to accommodate you, we are happy to provide you referrals to lower fee mental health centers. For specific group rates or rates on IMPROVE: Outpatient Substance Use Treatment Program, please contact us for more information.

Do you take insurance?

COPE is not affiliated with a particular insurance panel and is considered an out-of-network provider. However, Dr. Rubin is a Lyra provider and can see individuals with Lyra benefits. Please check with your insurance company to inquire into possible out-of-network benefits and rates for reimbursement. Upon request, COPE providers can provide a monthly statement documenting services received that can be used for possible reimbursement from your insurance company and/or healthcare spending accounts. Some questions that may be helpful to ask your insurance company: Do I have mental health benefits? Do I have out-of-network benefits? If so, what are the benefits? How would I obtain reimbursement for an out-of-network provider? How many sessions will be covered per calendar year? What is my deductible and has it been met?

How long does therapy last?

Treatment length varies greatly depending on your specific concerns. However, research has shown that significant improvements can be made within 12 weeks and sometimes less. Some concerns may require longer-term treatment and some individuals choose to continue coming to therapy even after initial treatment gains to maintain skills, prevent backsliding, and manage weekly stressors. Your therapist will work with you closely in the initial sessions to clarify your presenting concerns and an expected treatment duration.

How do I know if therapy will work?

Finding the right therapist mixed with the right treatment can sometimes feel like finding a unicorn for those looking to begin therapy. However, at COPE we try to make this process a reality with a number of talented, specialty trained clinicians who work with you to customize a course of treatment that suits your needs.

What can I expect from the first few therapy sessions?

The initial therapy sessions are a great time for your therapist to get to know you and for you to get to know your therapist. Both are equally important. Your therapist will use this time to ask you a variety of questions in many different domains to understand as much breadth and depth of your life as possible in order to develop a thorough treatment plan. It is important to develop a set of goals that will guide treatment during these initial sessions.

The Connection Between Physical Health and Trauma Recovery Support

Trauma can significantly impact one’s life, affecting both mental and physical health. By addressing the link between physical health and trauma recovery, you can create a holistic approach that promotes healing and well-being. In this blog, we’ll explore why focusing on physical health is essential for trauma recovery, and how diet, exercise, sleep, and limiting substances can play a crucial role in your journey toward recovery.

The Link Between Physical Health and Mental Health

The mind-body connection is a well-established concept in psychology and medicine. When we experience trauma, our bodies react as much as our minds. The stress and anxiety resulting from trauma can manifest in physical symptoms such as headaches, digestive issues, and chronic pain. Conversely, poor physical health can exacerbate mental health problems, creating a vicious cycle.

Trauma recovery support involves recognizing and addressing these interconnected aspects. By improving physical health, we can positively influence mental health, making the recovery process more effective and sustainable.

Why Focusing on Physical Health is Important for Trauma Recovery Support

Boosting Neurotransmitters

Physical health plays a crucial role in regulating neurotransmitters, the chemicals responsible for transmitting signals in the brain. Regular exercise, a balanced diet, and sufficient sleep can boost the production of neurotransmitters like serotonin and dopamine, which are essential for mood regulation and emotional stability. Enhanced neurotransmitter function can significantly aid trauma recovery support, helping individuals feel more balanced and resilient.

Improving Self-Image

Trauma often impacts self-esteem and body image. Engaging in physical activities and maintaining a healthy lifestyle can improve how we view ourselves. Feeling physically stronger and healthier can boost self-confidence, which is an important aspect of trauma recovery support. When we feel good about our bodies, we are more likely to have a positive outlook on life and the ability to face challenges head-on.

Combating Poor Habits

Poor eating, sleeping, and exercise habits can hinder trauma recovery support. Unhealthy diets, lack of exercise, and insufficient sleep can lead to fatigue, irritability, and increased stress levels, all of which can worsen trauma symptoms. Conversely, adopting healthy habits can provide the energy and mental clarity needed to process and overcome trauma.

Four Key Areas to Focus On for Trauma Recovery Support

Diet

A balanced diet is fundamental for physical and mental health. Consuming nutrient-rich foods can support brain function and overall well-being. Omega-3 fatty acids, found in fish and flaxseeds, can help reduce inflammation and improve mood. Antioxidants from fruits and vegetables can combat oxidative stress, which is often heightened by trauma.

Avoiding processed foods, excessive sugar, and caffeine is equally important. These can lead to energy crashes and mood swings, hindering trauma recovery support. Instead, focus on whole foods that provide sustained energy and nutrients necessary for healing.

You can read more about diet below.

Exercise

Regular physical activity is a powerful tool for trauma recovery support. Exercise releases endorphins, which are natural mood lifters. It also reduces stress hormones like cortisol, helping to alleviate anxiety and depression. Incorporating activities such as yoga, walking, or swimming can provide a sense of accomplishment and routine, which is beneficial for those recovering from trauma.

Exercise doesn’t have to be intense; even moderate activities can have significant benefits. The key is consistency and finding an activity you enjoy, making it easier to stick with it long-term.

Sleep

Quality sleep is essential for trauma recovery support. During sleep, the body and mind undergo critical processes that promote healing and cognitive function. Poor sleep can exacerbate trauma symptoms, leading to heightened anxiety, depression, and difficulty concentrating.

Establishing a regular sleep schedule, creating a restful environment, and practicing good sleep hygiene can improve sleep quality. Avoiding screens before bed, limiting caffeine, and creating a calming bedtime routine can all contribute to better sleep and overall recovery.

Limiting Substances

Substances such as alcohol, nicotine, drugs, and even caffeine can interfere with trauma recovery support. These substances can disrupt sleep patterns, increase anxiety, and exacerbate depressive symptoms.

Alcohol and drugs can provide temporary relief but often lead to dependency and further mental health issues. Nicotine, while often used as a stress reliever, can increase heart rate and blood pressure, adding to physical stress. Caffeine, in excess, can lead to jitteriness and insomnia, counteracting the benefits of good sleep.

Cutting down or eliminating these substances can significantly improve physical and mental health, making the trauma recovery process smoother and more effective.

Biology of Food-Mood Connection

Understanding the biological aspects of nutrition reveals how food significantly influences the body’s ability to manage stressors and support mental well-being.

Serotonin

Often referred to as the “feel good” neurotransmitter or “feel good” hormone, serotonin helps regulate mood, sleep, appetite, and pain tolerance. Many antidepressant medications target serotonin. To produce this neurotransmitter, the brain must complete several steps within the gastrointestinal system, requiring specific nutrients, including vitamin B1, copper, riboflavin, and calcium.

When these nutrients are deficient, a tug-of-war for resources occurs within the body, causing some systems to suffer.

Gut Microbiome

Your intestinal microbiome, which includes billions of beneficial bacteria, can produce certain vitamins, like B1, and neurotransmitters, such as serotonin, when they are absent from your diet. These gut bacteria communicate with the brain about their needs and what they should produce to maintain health.

The link between gut health and overall health has been recognized for centuries, but researchers are only now beginning to understand its significance for mental health. For example, a study at Deakin University analyzed the diets and gut microbiomes of 213 pregnant women in their third trimester and tracked the mothers and their children until the children were two years old. The study found that women with the most diverse intestinal microbes during pregnancy had toddlers with fewer depressive, anxious, or withdrawn characteristics.

While this doesn’t establish a direct cause-and-effect relationship, it highlights the importance of a healthy gut. A 2019 study further supported this by targeting the gut to improve outcomes for patients with mood disorders, emphasizing the role of nutrition in treating mental illness symptoms.

The bacteria in the gut thrive on fiber, especially the insoluble fiber found in broccoli stems, asparagus, dark leafy greens, beans, whole seeds, and fruit peels. A well-nourished microbiome becomes more diverse and healthier, whereas a less diverse microbiome can be overtaken by harmful bacteria, become inflamed, and lack the necessary components to support mental health.

Immune System Function

Inflammation is a natural response used by the immune system to fight threats in the body. Certain foods, primarily those high in saturated fat, sugar, and food additives, increase inflammation. Current research suggests that increased inflammation may explain why people who consume a lot of ultra-processed food often experience brain health challenges, such as cognitive decline and dysfunction in brain areas like the hippocampus and amygdala.

The hippocampus helps manage stress through dopamine production, while the amygdala regulates the fight-or-flight response through adrenaline and epinephrine. Historically, research has focused on how inflammatory foods impact physical health, increasing the risk of conditions like type 2 diabetes and cardiovascular disease. However, it is now clear that this inflammation also affects mental health.

A 2010 study found that individuals with type 1 or 2 diabetes also have abnormalities in their hippocampus, amygdala, and other brain structures, directly impacting mental health.

Nervous System

The nervous system, comprising the brain, spinal cord, and peripheral nerves, sends and receives messages throughout the body, providing instructions for various systems to follow. The efficiency of these neural messages depends on the brain’s neuroplasticity—its ability to create new neural pathways and remove unnecessary ones, allowing the body and mind to adapt to environmental or internal changes.

A poorly functioning nervous system can contribute to or exacerbate mental health conditions such as anxiety, depression, bipolar disorder, obsessive-compulsive disorder, and ADHD. This complex system relies on nutrients to build proteins and create and maintain nerve fibers, requiring specific amino acids, minerals, fatty acids, and carbohydrates.

For example, omega-3 fatty acids, found in fatty fish like salmon and sardines, and plant sources like walnuts, chia, and flax, can reduce inflammation in the nervous system and are used therapeutically to manage neurodegenerative disorders like Alzheimer’s and Parkinson’s diseases.

If you are interested in learning more about the link between diet and serious mental illness, you can listen to this podcast episode of a Harvard MD who is helping schizophrenic patients eliminate their hallucinations with a keto diet.

Conclusion

By focusing on physical health through a balanced diet, regular exercise, quality sleep, and limiting harmful substances, individuals can enhance their overall well-being and facilitate their recovery from trauma. The connection between physical and mental health is undeniable, and by addressing both, we can create a more effective and sustainable path to healing.

Call COPE

If you or a loved one is struggling with trauma, consider seeking professional trauma recovery support. Our team at COPE Psychological Center is here to guide you through every step of your journey. Contact COPE Psychological Center today to learn more about our trauma recovery support services. Let us help you build a healthier, happier future.