Adaptogens are great and natural herbs and supplements to help one manage stress and anxiety. They are natural but still need to be utilized under care of a specialist due to the fact certain levels can be counter productive or mix poorly with other medications. Integrative Holistic Specialists can help one find the best herbal supplement for an individual when dealing with stress.
Adaptogens help individuals with stress. Please also review AIHCP’s Integrative and Holistic Health Specialist Program
The article, “What Are Adaptogens and Are They Healthy?” from Cleveland Clinic’s Healthessentials takes a closer look at a variety of adaptogens. The article states,
“Adaptogens can affect how much cortisol is released in your body when you’re stressed. Less cortisol can mean less of a physical stress reaction. As stress is connected to your nervous, endocrine and immune systems, it can cause physiological changes like an increased heart rate. Again, adaptogens can help how your body responds physically to stress.”
Please also review AIHCP’s Integrative and Holistic Specialist Program, as well as AIHCP’s Stress Management Program. The programs are online and independent study and open to qualified professionals seeking a four year certification as a Holistic Nurse or Stress Management Consultant.
During recover from severe trauma, the person must be able to reconnect the dreadful event with his or her life story. The injured person must understand the event as a chapter that has meaning to one’s life and connect it to the present and how to cultivate the future.
As one progresses in their treatment of processing the traumatic memories, one will need to create future chapters that are not defined by the evil of the trauma, but are defined by growth from it. The present and future need to find happiness, meaning and self esteem in order to self sustain any recovery and help the person integrate back into society.
Individuals suffering from trauma and PTSD have a difficult time finding happiness, meaning and self esteem in their lives. Please also review AIHCP’s Stress Management Consulting Program and Grief Counseling Program
Happiness can be subjective in regards to what makes one smile, but at the most inner most level, it is universal. Happiness when misplaced in material things can never lead to true happiness, but values and beliefs and love and family can all have more long lasting meaning to sustaining happiness and leading one to it. One who has suffered severe trauma may have difficulty defining oneself or finding love and connection with the world, so it is important to understand how again to be happy. Obviously placing one’s faith in the most elements of happiness is critical. Far too many who even suffer no trauma, still choose false idols of happiness. They place their love in things over people, self over family, and in ideas that die with time instead of live eternally.
Some common traits of those who experience some relevance of true happiness can be found in those who possess a healthy self esteem and peace of mind. These individuals cultivate virtue and love within themselves and with others. They have healthier experiences with social interactions and bonds that form from these interactions. Most hold a belief in something greater than than themselves. Most find this in faith and religion, but any type of objective code that binds one beyond oneself, gives a person purpose and meaning.
Happy individuals usually also possess a mastery of their life. They have believable goals, moderate ambitions, and mastery of their schedule and how things are accomplished. They are not in chaos but order. Furthermore, they possess an optimistic outlook on life that is not always defined by success but by self and self worth. Unfortunately, like a thief in the night, grief and loss can occur. Even the happiest person can be robbed of everything, even beyond family, virtue and love. Grief is the price of love in this temporal world. With that truly happy individuals will deal with pain and sorrow and trauma but they will ultimately have the meaning and self esteem to guide themselves through the journey of grief and adapt and adjust to the loss.
Happy individuals are not always happy or content but they are not constantly dragged down with hate, blame, bitterness and helplessness. They may deal with trauma but eventually again find the light at the end of the tunnel. Some may require help but ultimately, their spirit may be hurt, but never killed.
Individuals who experience trauma or PTSD may not be able to find happiness in their life. They may not have the skills or the trauma was so great, it paralyzed their spirit. As those who experienced trauma reawaken, they need to work towards re-involvement into society and hobbies. They need to form and organize a plan. They need to stop worrying as much and become more optimistic and find value in life itself.
This centers around having meaning. Without meaning, something is useless. So it is imperative for those recovering from trauma to again find meaning to life. What meaning or direction can they decipher from the horrific event they witnessed or were apart of? How can this event give them meaning forward? How can the person move forward from it and do new things? Victor Frankyl during his days in the Nazi concentration camp found meaning in survival and a deeper sense of justice that would one day come. He found meaning in the smaller things that reflected goodness that existed among the evil.
A deep core to meaning usually involves having a commitment to something higher than oneself. Whether it be a philosophy, or a faith, one can anchor oneself despite any waves of the ocean of life. No matter what occurs, even it temporarily numbs, one is able to find course due to meaning. This moral compass can find true north in the most terrific storms. Many individuals are stripped of meaning at a young age because of trauma. They are unable to again find meaning.
It is important then to create self esteem. This may be difficult for someone who has been stripped of all dignity, but through therapy and work on self, one again can start to find value in oneself and separate oneself from the trauma. In finding self esteem, one can find meaning and happiness again.
Self esteem looks at value in self. It correlates with the numerous qualities that happy people experience. At its core, one sees intrinsic value in self, unconditional worth, the experience of love and growth in life.
Self esteem is realistic in self. It is based in truth, even in imperfections. It is appreciative of one’s good qualities and ignites positivity in oneself. It does not create a false arrogance or deception but sees all as equally beautiful in different ways.
Furthermore, self esteem is able to separate the value of one’s core from externals. Bad things that happen or mistakes are not the core of one’s soul. One may have had bad things accidentally occur, but that does not make oneself a bad person. Instead of “BECAUSE” of that, I am “THEREFORE ” this or that, the mind sees that “EVEN THOUGH” this occurred, “NEVERTHELESS” I am still me. The EVEN THOUGH/NEVERTHELESS logic separates someone from the incident. It does not make the person a product of the incident. This slight change of words creates an entirely different person.
Trauma victims need to cultivate self esteem. Please also review AIHCP’s Stress Management Consulting Program
Individuals with good self esteem are able to see their core self absent of bad events. They are able to truthfully see the bad and good, but not define oneself by any bad, but only work on the good. They are able to put this optimistic energy into change.
Again, when things go astray, they do not see these things as permanent but temporary. They do not define lack of success as themselves. They do not look to be better or less than anyone and they are more likely to see someone different due to position not necessarily more or less innate worth.
Trauma can destroy self worth. It can make one feel horrible one self and equate oneself to the trauma. One cannot differentiate between core and accidentals. One hence is always feeling less and inadequate. This can lead to competition with others, or fear of being in the open due to fear of failure. It can cause mistrust and bitterness and envy. It can force one to deny any meaning in life but trauma and the product of that trauma.
Happiness, meaning and self esteem are key to functioning individuals. Trauma can take it temporarily or permanently for some. It is important to anchor oneself to something more than the event. To anchor oneself even to something more than this world can ever take. We live in a valley of tears and bad things happen to good people, but there is good too and light that can be found. Those who are able to find meaning and self esteem and value in something greater are better able to navigate and cope with trauma during life.
Counselors can help others learn these skills and cultivate these values.
Please also review AIHCP’s Grief Counseling Program, as well as AIHCP’s Stress Management Consulting Program and Crisis Intervention Program. The programs are online and self paced and open to qualified professionals seeking a four year certification in Stress Management Consulting, Grief Counseling or Crisis Counseling.
SOURCE
The Post Traumatic Stress Disorder Sourcebook: A Guide to Healing, Recovery and Growth by Glenn R. Schiraldi, PhD
Dreams are the subconscious mind actively sorting out things while the conscious mind sleeps. Dreams cover a wide variety of issues that the person deals with on a daily basis and helps resolve those issues. From a religious standpoint, some contend dreams can also be of a supernatural origin, but even within this theology, these would be rare circumstances. Science and psychology see dreams only as an internal response to external events while one sleeps.
Nightmares can have many symbolic monsters to interpret. Please also review AIHCP’s Stress Management Training
How one dreams and the symbols within those dreams can be confusing. Some dreams are less important in processing, while other dreams can become more persistent in regards to unresolved issues. The more trauma and intense, the more intense the pushback within the dream. In this intensity, sometimes dreams can take a darker path and become nightmares. Those who experience PTSD usually also experience intense nightmares regarding the event and at more common rate that the regular population. The more recent the event, the more detailed, while the more processed the trauma, the more symbolic the dream may become.
Unprocessed and walled off trauma that is dissociated manifests in dreams. Sometimes, these dreams will create a different outcome or they will push a certain theme. Various symbols in the dream can haunt a person. Monsters, shadows, danger, being chased, being punished, re-threatened, trapped, abused or other physical injuries can occur in these types of intense nightmares. Most nightmares occur in the rapid eye movement of sleep which is later in the night. They are created through the anxiety and fear associated with the trauma.
Until trauma is faced, these dreams will continue to haunt someone. It is hence very important to try to understand what the mind is trying to tell someone regarding the trauma. Counselors suggest confiding to others about one’s dreams. Relate the setting, what happened, how one felt and the various symbols within the dream. It is important to ask how one felt, if one felt helpless or felt fear or shame to better understand what the mind is trying to communicate. Analyze the dream and attempt to see what one’s mind is trying to sort out. Does it relate to the past trauma? Does it relate to how one acted? Does it relate to how one feels about the event? Various symbols within dreams usually have deeper meanings. The monsters themselves have meaning if one looks to analyze the dream.
For example, monsters or being chased or attacked, usually indicates one is running away from something in life itself or is afraid to face something. This is why it is common in PTSD. Individuals are terrified to face or confront the “monster”. It is important to understand who the monster is before oneself in the dream
Injuries, or wounds in a dream indicate a feeling of weakness or powerlessness in one’s life. This again is common for victims who feel they have lost all power in their lives due to the attacker.
Falling is closely associated with those who feel they have no control in their lives. They do not feel like they are in command within their personal or work life.
Being trapped is another common symbol that expresses the need to escape from a bad situation.
Whatever the type of dream and its symbol, it is important to access what it means to you
Some counselors suggest in addition to confiding to another about the dream to imagine the dream at its most intense moment and relate, “It is just a dream”. Understand that it has no power over oneself. It is good to remind oneself before bed in this regard.
Those suffering PTSD experience more nightmares. Please also review AIHCP’s Stress Management Program and see if it meets your academic and professional goals
Also consider confronting the monsters in one’s dream. While awake, ask what do these monsters want? You can also confront the dream by creating an alter ending. Write or draw and discuss the new ending and see if it has any result. Dreams change as one better copes. Coping and facing trauma will indirectly affect one’s subconscious mind and help one process dissociated material that may be haunting one while one sleeps.
Before sleep, also practice deeper breathing and meditation, as well as Progressive Deep Muscle Relaxation strategies.
Dreams are what dominate one’s mind during sleep. When one is experiencing PTSD, the trauma will find a way to be expressed and sometimes dreams are the only outlet until one chooses to cope and deal with the issue itself. Learning to cope with PTSD, especially through dream management is critical to overcoming PTSD and helping the subconscious mind properly store the memory.
If you would like to learn more about Stress Management Training, then please review AIHCP’s Stress Management Consulting Program and see if it matches your academic and professional goals. The program is online and independent study and open to qualified professionals seeking a four year certification in Stress Management.
PTSD has numerous triggers. Hyperarousal is the brains reactions to those triggers. Individuals respond to scent, sounds, memories, visuals or even touch that tap into the dissociated mental material of trauma. This can send the person into a flash back or even into a violent rage. It is very dangerous for them as well as for others. It is important to identify triggers and learn how to cope with hyperarousal and manage it. Once the trauma is properly processed, these issues become less of an issue and eventually healing begins.
Individuals suffering from PTSD exhibit hyperarousal. Please also review AIHCP’s Stress Management Consulting Program
The article, “What Is Hyperarousal in PTSD?” by Christopher Bergland takes a closer look at hyperarousal within PTSD. He states,
“Hyperarousal keeps the body and mind constantly “on guard,” which makes it hard to go about daily life. Chronically heightened states of arousal are perpetuated by the fight-or-flight branch of the autonomic nervous system. This article discusses the causes, symptoms, and treatment for hyperarousal that occurs with PTSD.”
Please also review AIHCP’s Stress Management Consulting Program and see if it meets your academic and professional goals. The program is online and independent study and open to qualified professionals seeking a four year certification in Stress Management Consulting.
Anxiety and depression can overlap but they by themselves are two independent different mental issues which can cause extreme distress. Anxiety is a alert state of stress when stressors are no longer present. Depression is an overlapping sadness that persists and exists usually without reason. Both can lead to mental states of distress and usually need treatment from a professional.
Anxiety and depression shares similar symptoms but are different. Please also review AIHCP’s Stress Management Consulting Program
The article, “Anxiety vs. depression: Similarities and differences” by Zia Sherrell looks closer at the differences between anxiety and depression. She states,
“Both conditions can also cause physical symptoms. For instance, a person with anxiety may present with chest pain or dizziness, and someone with depression may experience changes in their appetite or sleep patterns. Despite the similarities between anxiety and depression, it is crucial to understand the key differences to ensure the best treatment and management approach. Keep reading to learn about the key similarities and differences between anxiety and depression, including the symptoms, causes, and treatment methods.”
Please also review AIHCP’s Stress Management Consulting Program as well as AIHCP’s Grief Counseling Certification. Both programs are online and independent study and open to qualified professionals seeking four year certifications. Please review and see if they meet your academic and professional goals.
Guilt is a necessary emotion. When anchored with a good conscience, it provokes truth and justice when wrong is committed. It prevents future wrong doing in some cases and helps guide the person to proper moral outcome. It is hence sometimes good to feel guilt. If one lacks guilt in appropriate circumstances, it is a sign of a deeper and more sinister moral flaw. Sociopaths are incapable of guilt and can commit the most grievous offenses without any sense of emotional wrong doing.
Victims can carry disproportionate grief. Please also review AIHCP’s Stress Management Consulting Certification
For the more tender hearted and as well as those who experience trauma, guilt can sometimes become excessive and over play its reach. It can become a pathological agent that prevents proper healing. When guilt is not properly processed and understood according to reality, it can then continue to haunt a person and prevent emotional healing. Guilt must be processed. If due to trauma it becomes part of dissociative material, then it can linger. It needs to find resolution, where appropriate sorrow is displayed and a chance for change and growth occur. When guilt is stunted, either not accepted or over felt, then it can keep a person stuck in the past.
With trauma, guilt is usually not proportionate and a variety of distortions exist. These distortions continue to exist when individuals keep trauma to themselves and do not face it. This is why dialogue is so critical to healing. It allows the wound to bleed and also the opportunity to discuss falsehoods regarding the traumatic event hence allowing integration of the memory.
Most distortions create an imbalance of guilt. Either the person blames oneself 100 percent or finds no blame at all. Associated with this are usually feelings that one does not deserve to live or survivor guilt. In addition, many individuals feel the guilt is critical to show they still care and that they must punish themselves and repeat the pain. Multiple reasons incur this guilt. Many believe they are guilty because they were afraid, or found relief. Others find guilt in having to kill, making a mistake, finding enjoyment in the event, wanting to die, or expressing extreme hatred. Others find guilt in their actions in not being able to save others, not taking precautions, freezing under pressure, not stopping the abuse, or not saying “I love you” one last time.
Many things can haunt a person who experienced trauma. Depending on the trauma and event, they can differ, but they all carry a haunting voice that judges what one felt, did not feel, did, or did not do. Distortions to the event can amplify the sorrow the person experiences.
Dialogue is obvious the first step in unlocking guilt. Various cognitive therapies look to identify guilt and then properly ascertain legitimacy of it. This involves discussing with a therapist the event itself and verbalizing the details. The patient then must attribute the level of what they think was their fault in a numerical percentage. Following this, the therapist challenges the events and asks probing questions of who else may be at fault. The guilt is then re-assessed and a recalculation occurs in which proportionate percentages of guilt are discovered to be less. This process can be repeated weekly to illustrate to the victim and patient that the guilt attributed is far from fair.
Also, the therapist can help the victim distinguish between the emotion of concern versus guilt, as well as shame and guilt. Many equate these emotions with guilt. The sexual victim may equate shame with guilt. In doing so, one can then start to attack the various distortions of guilt.
It is also important to help the patient understand their decision under pressure. Normal decision making under peaceful situations are quite different than decisions under duress. Fight or flight mechanisms can erupt and many lose rationality. So it is good to point out that one does not think the same way under trauma as if not. A therapist can also help the patient look at the choices that were available, the time constraints, all the information at the time and the intent of the outcome.
Another important way to help one see the past is to have the person play the role of two. As if an advisor or friend, to respond to one’s own criticism. By separating oneself from the event, and counseling one as if a friend, one can then begin to see the overall picture. So many therapists recommend patients play a two role therapy of talking and then responding as two different individuals.
It is important to properly process guilt in trauma. Please also review AIHCP’s Stress Management Consulting Program
In addition, various rituals can help. Spiritual visualization of healing, as well as finding forgiveness through a higher power.
Through this, one is better able to properly rank their guilt and true proportionate role in the traumatic event. The person can then understand the situation, move on from it and process it. Through this, the victim can be better prepared for the future and understand the role he or she played.
Of course, various therapies help individuals with PTSD and trauma better recollect the situation and process any negative emotions. EFT, Rewind Techniques, TIR and EMOR are all way therapists can better help an individual relate to the emotions and events of a particular trauma. They can also help the person cognitively restructure the event appropriately to reality. Removing inappropriate guilt is obviously an important step.
Please also review AIHCP’s Grief Counseling Program, as well as Stress Management Program and Crisis Intervention Program. All programs are helpful in teaching professionals to guide others through trauma. The programs are online and independent study and open to qualified professionals seeking a four year certification.
Sources:
“The Post Traumatic Stress Disorder Sourcebook: A Guide to Healing, Recovery and Growth” by Glenn Schiraldi, PhD
Post Traumatic Stress Syndrome or PTSD is the inability of the human mind to process traumatic memory. It remains fragmented and left to haunt the person through various triggers and arousals that return to the person to the original trauma. Emotions remain raw and the individual is trapped in the past and it repeats itself.
The first step to recovery is to confront the trauma and begin the long and sometimes painful process of properly storing the memory and integrating it, good and bad, into one’s life narrative. The process to dismiss the past, face it and integrate it can be difficult. The trauma is very difficult to face but for those who take the initial steps to confront and learn new coping methods to deal with PTSD can reap the rewards of a return to one’s very own existence and life. Many are unable to reach this due to PTSD.
Trying to recover from PTSD can be delayed over distortions about the event. Licensed counselors through Cognitive Restructuring can help individuals find the truth to move forward. Please also review AIHCP’s Crisis Intervention Program
Treatment is key. Professional counselors can help individuals through a series of treatments. One type of treatment is Cognitive Restructuring. Cognitive Restructuring helps the individual integrate dissociated memories with associated ones in the long term memory. Part of the process is to remove unproductive ideas and ideals that limit the mind to restructure and keep arousal high. Functional thoughts can help remove higher arousal, while dysfunctional thoughts prevent the individual from healthy integration. It is not the activation to think about the trauma that causes the consequence of arousal but more the dysfunctional thinking that causes more arousal.
Automatic thoughts that enter into oneself about the event can be good or distorted. There are 13 types of distortions to thought that can make overcoming PTSD very difficult. These distortions need corrected so that the brain can properly integrate the traumatic event. This blog will review the 13 types of distortions.
Flaw Fixation. This distortion forces the individual to only focus on the bad. It is a camera lens that only sees one aspect of the full event. It is a narrowing of all the facts of the story. The individual only recalls the failures of the particular day, or only in the present sees bad in everything.
Dismissing the Positive. Very similar to the Flaw Fixation but this does not focus on flaws of the individual but any positivity in life itself. Only negative is viewed in day to day life and if the event was during a particular period of time, all the other good things of that time period are dismissed based on the one bad event.
Assuming. Individuals assume certain things about an event. In Mind Reading, they assume others think negative about them and how the individual acted or what the individual experienced. Also within arousal, Jumping to Conclusions is common. The individual assumes any trigger is an actual threat. Finally, Fortune Telling, predicts negative outcomes only with any future events. Everything is predicted in a negative light in lieu of the past traumatic event.
Catastrophizing. Individuals make any events based off the past trauma to be worst than they what they truly are.
All or None. In this, the individual rates himself only as good or bad. Furthermore, other people are seen only as good or bad. There is no gradation or grey area in this type of reframing
Shoulds. In this, the individual relives what he or she should have done or did not do. This does not take into account the objective reality of what occurred and places everything on the individual.
Making Feelings a Fact. Feelings are important to listen to but sometimes they can distort and make things appear different than reality.
Over Generalization. Individuals assume everything is bad or “ALL” people are out to get them. It comes from a lack of security but closes individuals to healing.
Abusive Labeling. The individual sees oneself as damaged. The person does not differentiate the evil and bad between the action committed and oneself.
Personalizing. The individual asserts to much blame for the traumatic event that the person is guilty of or not guilty at all
Blaming. The individual blames the event for destroying one’s life more than the event did. It is the opposite extreme of personalizing.
Unfavorable Comparisons. When one compares to how others would react instead of oneself. This can lead to anxiety and regret. Instead of focusing on the event and how one dealt with it.
Regrets. This is similar to “shoulds”. Instead one looks at all the circumstances and holds one guilty to the event instead of healing from it
These type of distortions can create a mixture of emotional reactions that prevent the person from seeing the trauma correctly. One either sees the event incorrectly, others, or oneself. This does not allow one properly process it with the truth of the matter and hence integrate it into one’s life. It is important to understand an event and process it. Distortions prevent this hence in counseling and reframing of the event, it is important to discuss these issues and identify a patient who may possess a distortion. Of course the only way to know if a distortion exists is for the individual to open up about the event and confront it.
Confronting and properly processing trauma is critical with PTSD. Please also review AIHCP’s Stress Management Consulting Program
If you would like to learn more about AIHCP’s Stress Management Consulting Program or AIHCP’s Crisis Intervention Program, then please review the programs and see if they meet your academic and professional goals. The programs are online and independent study and open to qualified professionals seeking a four year certification in these two disciplines. After completing the courses, one can then apply for a four year certification in Stress Management or Crisis Intervention.
Source: The Post Traumatic Stress Disorder Sourcebook: A Guide to Healing, Recovery and Growth by Glenn R. Schiraldi, PhD
Post Traumatic Stress Disorder is trauma that is not processed. It is due to trauma that is so severe that it leaves an imprint that the brain at the moment is not able to process into long term memory. As a result, it is unfragmented and haunts the person as if it never ends and continues to occur.
PTSD or Post Traumatic Stress Syndrome is a serious condition where trauma is never processed. In previous blogs, we have discussed its causes and symptoms. In all cases, the memory is fragmented and unable to process due to its extreme nature. When it is unable to become processed, it continues to haunt the individual through flashbacks, dreams, arousals, disassocation and emotional instability which leads to a variety of personal issues
Once known as Shell Shock from WWI, the horrid event is so traumatic, that those who experience PTSD are unable to come to grips with the magnitude of the event or loss. This leads to multiple symptoms. It is important to help treat people and guide them who experience PTSD from war, crime, or traumatic loss beyond one’s control. Healing and treatment are a long road but there are first steps that can be taken as well as strategies to help manage symptoms. These strategies can help someone cope till the fragmented memories are properly stored and allow the person to function without the adverse effects of PTSD.
Learning to cope with the symptoms of PTSD can lead ultimately to healing. Please also review AIHCP’s Stress Management Consulting Program
Healing begins when the person starts to apply skills to manage the ongoing symptoms and traumatic memory is slowly integrated. Integration takes time and requires special therapies with a licensed specialist who can help someone process, assimilate and reframe the trauma. In addition to utilizing skills to manage symptoms, the individual must confront the feelings and harmful coping behaviors such as drugs. Others need to be willing to give up the secondary gains of their condition. Some may earn government pay, others may feel the sympathy and pity of others would be lost if they sought help. One needs to be able to give up these additional gains to become healthy and on one’s own.
One needs to also establish safe boundaries. Only in a spot correlated with safety can someone with PTSD begin healing. Someone who was raped may have a difficult time finding a safe boundary. Establishing this is key as one faces the trauma.
Ultimately what is preventing treatment? Is there a fear that treatment is a sign of weakness, especially if a soldier? Is there a fear of discovery of the source of the pain? Some may fear opening up to a therapist or anyone. Others fear they may also lose the good memories with the bad. Ultimately, a therapist can help guide the PTSD patient through the maze of feelings.
In addition, once an individual has learned to manage basic arousals, flashbacks or potentially dangerous outbursts, one may consider a support group. Support groups have multiple benefits for PTSD victims. The group and its autonomy grants a sense of control that one and one therapy sometime lacks. It aids against alienation, provides security and a mutual acceptance beyond any preconceived stigma. There secrets can be revealed, progress made and coping ideas shared. Friendships can also blossom from the mutual pain and stories.
Many strategies during the healing process can be done alone and do not require professional treatment. Professional treatment in aiding integration are still extremely important but learning to manage basic arousal, flashbacks and trauma are key in learning to retake one’s life.
Affect Management looks at controlling one’s own emotions by personally facing them. In it, one names the feeling and recognizes and feels them without judgement. The feelings are to be felt but also understood. They are not to be deemed good or bad but experienced. The feelings are to be seen as normal, but also in analysis constructive to understanding. Feelings make sense if we hear them and try to better understand what they are trying to tell us. Control of feelings is key as well. Anger Management and its many useful strategies are key in understanding why one is angry and how to better utilize it in a constructive way. Many individuals with PTSD are angry over what happened. They may seek revenge, or they may feel misunderstood or jealous of others who are not victimized. Anger at the world, the perpetrator or anything is very common. This anger needs managed but it also needs to be allowed to vent in a healthy way and be heard in a constructive way.
When certain triggers cause arousal it is also important to learn to cope with these issues. Breathing Retaining is a way to control one’s breath and avoid hyperventilating which is common during arousal and extreme anxiety caused by PTSD. Other forms of relaxation and meditation can also be useful to manage arousal symptoms. Progressive Muscle Relaxation is an excellent tool in gradually relaxing all muscles through contracting and relaxing muscles from head to toe. Autogenic Training is also a mind body connection similar to self hypnosis that looks to calm the mind. Another successful tool is eye movement. Eye movement works by visualizing the trauma and not allowing to exceed an anxiety ranking about the SUD scale of 5 which is irritating but bearable. After this is reached, one focuses on two objects and switches back and forth, moving the eyes slowly. For many, 2/3rds to be precise, feel some type of relaxation after this procedure is experienced multiple times.
PTSD is trauma not processed. Please also review AIHCP’s Stress Management Consulting Program
In regards to flashbacks, many also utilize eye movement, but grounding is an equally effective method. Grounding involves one touching something in the present, whether the arm of a chair or the soft touch of a carpet on one’s feet. Stomping one’s feet, or even naming things in one’s surrounding can help one ground oneself in the present. Another way to combat flashbacks is through safe place imagery. Safe place imagery is a pre-arranged place one can go. It first requires one to select an image that confirms safety and focusing on it and the feelings. One should then find this safe place in their mind. Another mental option is split screen, which one mentally portrays within one’s mind. In it, one screen is the past and the other screen is the present. Realizing that the past is the past can sometimes let one focus on the present screen. Finally, a feeling dial imagery can also help some. In it, one imagines a radio or numerical dial in which they visualize lowering from ten to one in regards to how they feel.
These are just coping strategies and it will take a far more deeper treatment plan to eventually help one with PTSD but these coping strategies open the door and help the person begin the long process to complete integration of trauma material into the long term memory. They are useful in allowing the person to enter into society, face fears and find the healthy outcome they wish.
Ultimately, healing and treatment will lead to less intrusive thoughts, flashbacks, dreams and distressful associations. It will help individuals remember without detachment. It will help one to recall feelings without arousal and detachment. It will aid with anxiety, sexual discomfort and depression, as well with isolation from the company of others. Ultimately, treatment will help one integrate the loss, reframe it and move forward into the future. In future blogs we will review common treatments for PTSD
Please also review AIHCP’s Stress Management Program and see if it meets your academic and professional goals. The program is online and independent study and open to qualified professionals seeking a four year certification in Stress Management.
Related source: The Post Traumatic Stress Disorder SourceBook by Glenn Schiraldi, PhD
Self care is extremely important for individuals who care for others or those who undergo large amounts of stress. It is important to care for one’s mental health the same way one gives rest to one’s physical health. Taking the time for self care and giving the mind the time it needs to rest or recovery are critical to long term success in life. Unfortunately, many feel guilt if they walk away from a loved one for a short period. They do not partake in a short visit away, or find time to care for themselves.
Many suffer from poor hygiene. Others can become over stressed and open to medical conditions. Others can become resentful overtime that life is not rewarding. It is important to care for oneself in order to care for others and it is not selfish to take a little time each day, each week and month to find that one’s physical, mental and emotional needs are met. This does not mean one abandons care of another, but it does allow one to recharge enabling them to give the best care.
For others self care is sometimes not time away from a sick person but is time away from constant work. It permits the person to focus on other things than deadlines or assignments. Again, this does not mean one is to disregard tasks or responsibilities, but means one is to find time to help each other. Balance is key like anything in life. Self care is part of balance.
There are many examples of self care. Please also review AIHCP’ Stress Management Consulting Program
The article, “How To Start a Self-Care Routine” from Cleveland Clinic “healthessentials” takes a closer look at forming a self care routine. The article discusses how diet, exercise and rest are important aspects of self care that become neglected by busier people. The article discusses how one can learn to insert into one’s schedule a self care schedule that will not infringe upon daily duty but grant the needed balance for overall mental and physical health. The article states,
“You’ve probably heard a lot of chatter over the past few years about self-care and the importance of having a self-care routine. The idea — a holistic (whole body) approach to taking care of one’s physical and emotional health — is a great one but it can be a bit intimidating. For those who’ve never done one, a self-care routine may feel like an uphill climb, something that seems impossible to do in a very busy (and chaotic) world. Others may have tried and fallen out of the routine, leaving them feeling like they just don’t have the knack for it.”
“How To Start a Self-Care Routine”. HeAlthessentials. Cleveland Clinic.
Self care is important for managing stress. When we are stressed, our bodies go into fight or flight mode and release stress hormones like cortisol. These hormones can have negative effects on our bodies if we are constantly in a state of stress. That is why it is important to take care of ourselves and do things that help reduce our stress levels. Some self care activities that can help reduce stress are exercise, relaxation techniques like yoga or meditation, spending time in nature, and getting enough sleep. Other times, it is important to find time away, even if for half a day or so to do something one finds relaxing or fun.
There are a number of reasons why people might ignore self-care. One reason is that they may not be aware of the importance of self-care. Another reason is that they may not have the time or resources to devote to self-care. Additionally, people may not believe that self-care is necessary or effective. Finally, some people may simply be unwilling to change their habits or routines to accommodate self-care. In addition, guilt from walking away from a person or a task can prevent one from working on oneself.
As stress adds up though, the importance of self care is a critical skill. The skill is in knowing when enough is enough and finding a safe and healthy outlet to recharge one’s mind. When one does not permit this and give the time needed for better diet, sleep and exercise, or even a amusing event, the person begins to become more and more stressed and open to mental break down or sickness. One must learn to insert balance in life in everything. Self care is understanding the balance that one must have in order to operate in other areas. When self care boundaries are not protected and defended, then the person can become over stressed and strained.
Conclusion
In conclusion, self care is important for our mental and physical wellbeing. It can help us to cope with stress, anxiety and depression. It can also improve our sleep, energy levels and immunity. Many times, self care is put to the side and neglected. It is important to find balance in work, school and play. It is important to give oneself time to recharge from helping others or performing tasks or meeting deadlines. It does not involve neglecting duty but balancing everything. By making time for self care, we can improve our overall health and wellbeing.
Please also review AIHCP’s Stress Management Consulting Program and see if it meets your academic and professional goals. The program is online and independent study and open to qualified professionals seeking a four year certification in Stress Management.
Additional Resources
“U.S. medical students who engage in self-care report less stress and higher quality of life”. Erin E. Ayala, etc. al. BMC Medical Educationvolume 18, Article number: 189 (2018). Access here
“Why Self Care Can Help You Manage Stress”. Elizabeth Scott, PhD. November 24th, 2020. Verywellmind. Access here
“What You Need to Know About Stress and Self-Care”. Dan Mager, MSW. August 29th, 2017. Psychology Today. Access here
“Ways to Manage Stress”. Lauren Ragland. September 14th, 2021. WebMD. Access here
“Caregiver stress: Tips for taking care of yourself”. March 22nd, 2022. Mayo Clinic. Access here
