Lilac Wellness

Acceptance and Commitment Therapy (ACT)

A therapeutic framework that helps people develop psychological flexibility to manage difficult thoughts and emotions. Rather than eliminating unpleasant or “negative” thoughts and feelings, this approach is about accepting them as part of life while committing to actions aligned with personal values. 

Embodiment

The practice of being aware of and attending to your body’s sensations and bridging the gap between mind and body. Read more here. 

Exposure and Response Prevention (ERP)

As the gold standard approach to OCD and anxiety, this framework is broken up into two parts: the exposure and the response prevention. From the International OCD Foundation’s website, “The exposure component of ERP refers to practicing confronting the thoughts, images, objects, and situations that make you anxious and/or provoke your obsessions. The response prevention part of ERP refers to making a choice not to do a compulsive behavior once the anxiety or obsessions have been triggered.”

Eye Movement Desensitization and Reprocessing (EMDR) Therapy

An approach to processing and reducing emotional intensity of traumatic events and negative believes through bilateral stimulation (eye movements, tapping, buzzers, etc.).

Dialectical Behavioral Therapy (DBT)

A skills-based approach designed to help people regulate their emotions, learn mindfulness, improve relationships, and increase distress tolerance. “Dialectical” is acknowledging that two seemingly opposing things can be true at the same time.

Internal Family Systems (IFS)

Through IFS, we look at each human as having a complex system of inner parts- some that hold the wounds of life and others that protect us from feeling that pain again. Even though we all have parts, we also all have a Self- the essence of our being that holds inner wisdom and healing; it is the core of who we are and not a part.

Person Centered Therapy (PCT)

A non-directive approach that encourages compassionate exploration of the client’s beliefs and values (rather than what the therapist thinks the client should do), empowering clients to make values-based decisions.

Somatic Experiencing (SE)

A body-oriented therapy model that aims to resolve symptoms of stress, shock, and trauma that accumulate in our bodies and nervous systems. Read more here.

Resources and support specific to immigrants and loved ones.

1. Making a Family Preparedness Plan 

It is important to find, make copies, and organize into a binder all important personal documents: IDs, birth certificates, marriage, medical, financial and school records, and immigration records, etc.
Identifying guardians and establishing power of attorney
Saving/ setting aside money for potential legal expenses
Securing passports (Acquiring passports for your child is helpful because if you or another family member has to leave the U.S. and is unable to return to the country for an extended period of time, your child can travel with you or visit you regularly)
Protecting your financial assets (house, car, bank account, etc.)

(via Informed Immigrant, Utah Immigrant Advocacy Coalition)

Click here to access free, fillable Family Preparedness Plans in English and Spanish

Click here to locate someone who has been detained by ICE

2. What to do when stopped by ICE or asked for citizenship status

Healthcare providers are not required to ask you for citizenship status. This may be asked for Medicaid purposes, but in most cases is completely unnecessary.

If approached by ICE:

• Do not open the door
• You have the right to remain silent
• They must have an official JUDICIAL warrant
• Do not sign anything

3. Getting legal help/ renewing DACA

Click here to access the National Immigration Law Center

4. Safe ways to find joy

• Identify safe people and spaces
• Participate in community events (your local library is a great place to start!)
• Take breaks from social media and the news
• Connect with nature
• How does your body feel most liberated? Swimming? Dancing? Spoken poetry? Do that!
• Coping with DACA related stress

5. Affirmations

• I am allowed to be here.
• I have just as much right to exist here as anyone else.
• No one is “illegal” on stolen land.
• There are activists and allies that are fighting with and for me.
• I give myself permission to take breaks and to be so gentle with myself.
• There are people who love and support me.
• It is safe to experience all of my feelings, including joy, grief, rage, and love.

6. Mental Health Assistance

• Find no to low cost services via UndocuHealth (unitedwedream.org)
• National Suicide Prevention Lifeline: Call or Text 988. Also available in Spanish.
• National Alliance on Mental Health: Call 1-800-950-6264 or Text NAMI to 741741
• Crisis Text Line: Text HOME to 741741
• LGBT National Hotline: 1-888-843-4564
• The Trevor Lifeline: 1-800-565-8860. Also available in Spanish.
• Trans Lifeline: 1-888-843-4564
• BIPOC Blackline: Call or Text 1-800-604-5841
• National DV Hotline: Call 1-800-799-7233 or Text LOVEIS to 22522
• National Sexual Assault Hotline: 1-800-656-4673
• National Child Abuse Hotline: Call or Text 1-800-422-4453
• The Eldercare Locator: 1-800-677-1116

7. Local Resources

Visit Utah Immigrant Advocacy Coalition

8. Website Resources

unitedwedream.org
National Immigration Law Center (www.nilc.org)
Informed Immigrant (informedimmigrant.com)
Immigrants Rising (immigrantsrising.org)

Attached by Amir Levine and Rachel Heller

Learn the science behind relationship attachment, how to identify your own attachment style as well as your (prospective) partner’s, and how to work toward secure attachment and achieve harmony in yourself and in your relationships. Whether you are single, dating, or married, this is a must read!

Braiding Sweetgrass by Robin Wall Kimmerer

A must read from a Native American ecologist that works to help readers form a meaningful connection to the land. With belonging and connection being vital to the healing process, we must consider and explore our belonging and connection, not only to the people in our lives, but to our environment.

Getting Past Your Past by Francine Shapiro

From the creator of EMDR, Dr. Shapiro’s book helps the reader understand why and how our memories shape us. Dr. Shapiro explains how our personalities develop and why we become trapped into feeling, believing, and acting in ways that don’t serve us.

No Bad Parts by Richard Schwartz

From the creator of IFS (parts work), this book provides a compassionate, foundational approach to discovering how our parts- especially the parts of us we dislike- are trying to protect us and what we can do to heal the wounds.

You Are the One You’ve Been Waiting For by Richard Schwartz

Also from the creator of IFS, this book is relationship-focused and helps readers learn how to nourish and sustain healthy relationships by cultivating trust and awareness in your Self first.

When Panic Attacks by David Burns

This book provides information on how to overcome panic and anxiety without medication, as well as explores the dangers of an overly medicated society.

Intuitive Eating by Elyse Resch and Evelyn Tribole

How to make peace with food and break free from the shackles of diet culture, from a body-neutral perspective.

DBT for Highly Sensitive People by Emma Lauer

A very compassionate guide to dealing with life as a highly sensitive person.

Set Boundaries, Find Peace by Nedra Glover Tawwab

If you struggle to set boundaries in your life, this book might be for you! A gentle step-by-step guide to communicating your needs and boundaries more effectively.

Waking the Tiger by Peter Levine and Ann Frederick

This is a body-based approach to healing that focuses on releasing unmetabolized trauma through movement.