Making Positive Changes in Your Life
Sunday April 18, 2010
When it comes to addressing PTSD symptoms (whether it is through therapy, self-help, medications, etc.), we are understandably often focused intently on reducing or eliminating symptoms. However, once we have accomplished that, many people may be left asking themselves, "Now what?" That is, we often focus our attention on reducing symptoms without focusing much attention on building a positive and meaningful life. Therefore, as you are addressing your PTSD symptoms, it is also important to bring attention to increasing positive and important activities in your life. The American Psychological Association has a number of helpful tips on how to make lasting positive changes in your life that can ultimately increase the extent with which you are living a life that feels important, meaningful, and healthy.
http://glclk.about.com/?zi=8/9V%5Bl
Showing posts with label PTSD. Show all posts
Showing posts with label PTSD. Show all posts
Friday, April 30, 2010
Sunday, March 21, 2010
Childhood Abuse, PTSD, and Deliberate Self-Injury in Adolescents
Childhood Abuse, PTSD, and Deliberate Self-Injury in Adolescents
By Matthew Tull, PhD, About.com Guide
Updated: April 10, 2009
About.com Health's Disease and Condition content is reviewed by the Medical Review Board
Adolescent DBT Treatment
Residential Treatment for females. Harvard affiliated McLean Hospital.
www.mclean.harvard.edu
PTSD and Veterans
Deliberate self-injury (also referred to as deliberate self-harm) basically means doing something to cause immediate physical harm to yourself but not for the purpose of ending your life. Self-injurious behaviors may include:
•Cutting
•Burning
•Needle-sticking
•Banging your head
•Carving on your skin
•Severe scratching
•Punching yourself
•Biting yourself
Cutting is often considered to be the most common method of self-injury.
How Common is Self-Injury
Self-injury is more common than you may think. Although high rates of self-injury have been found in some groups of people with certain psychiatric disorders (for example, borderline personality disorder and PTSD), high rates of self-injury have also been found in young adults. Specifically, it has been shown that anywhere between 17% to 37% of college students have engaged in self-injury.
There is also some evidence that adolescents may be at high risk for engaging in self-injurious behaviors. Specifically, approximately 14% to 21% of adolescents indicate that they have engaged in some form of self-injury at some point in their lifetime.
What May Place Adolescents at Risk for Self-Injury?
The experience of childhood physical or sexual abuse, as well as the development of PTSD symptoms, have been found to be connected to self-injury.
For example, one study by researchers at the Veterans Affairs Boston Healthcare System, Boston University School of Medicine, and Harvard University looked at the role of childhood sexual abuse, PTSD symptoms, and self-injury among a group of adolescents around the ages of 12 to 19.
They found that having re-experiencing, avoidance, and emotional numbing symptoms of PTSD as a result of childhood sexual abuse may lead to self-injury.
How Might PTSD Symptoms Lead to Self-Injury?
People may use self-injury as a way of attempting to express and manage uncomfortable and upsetting emotional experiences, such as anxiety, sadness, shame, and/or anger. Self-injury may also provide a temporary escape from or be a way of avoiding emotional pain. These emotional experiences commonly stem from experiencing PTSD symptoms, such as intrusive thoughts or memories about a past traumatic event.
Self-injury may also be a way of expressing pain. People struggling with the emotional numbing symptoms of PTSD (where there are difficulties in having certain emotions, especially positive emotions), may use self-injury as a way to feel something or create feelings.
What Can Be Done About Self-Injury?
Self-injury is a serious behavior. Although some people report that it causes relief from painful emotions, this relief is temporary. Afterward, people may feel more painful emotions, such as shame, guilt, sadness, and/or anger. The behavior may also leave scars which people may feel shame about and attempt to hide, and the behavior may become more severe over time.
If you engage in self-injury or you know someone who does, it is important that you seek out help. The S.A.F.E. Alternatives website provides information on their nationally recognized treatment program for self-injury, as well as resources on and referrals for people struggling with self-injurious behaviors. The Borderline Personality Disorder Survival Guide also provides excellent tips on how to address and cope with self-injurious behaviors.
Sources:
Chapman, A. L., Gratz, K. L., & Brown, M. Z. (2006). Solving the puzzle of deliberate self-harm: The experiential avoidance model. Behaviour Research and Therapy, 44, 371-394.
Gratz, K. L. (2003). Risk factors for and functions of deliberate self-harm: An empirical and conceptual review. Clinical Psychology: Science and Practice, 10, 192-205.
Gratz, K. L. (2001). Measurement of deliberate self-harm: Preliminary data on the Deliberate Self-Harm Inventory. Journal of Psychopathology and Behavioral Assessment, 23, 253-263.
Greenspan, G.S., & Samuel, S.E. (1989). Self-cutting after rape. The American Journal of Psychiatry, 146, 789-790.
Harned, M.S., Najavits, L.M., & Weiss, R.D. (2006). Self-harm and suicidal behavior in women with comorbid PTSD and substance dependence. The American Journal on Addictions, 15, 392-295.
Lyons, J.A. (1991). Self-mutilation by a man with posttraumatic stress disorder. Journal of Nervous and Mental Disease, 179, 505-507.
Nock, M.K., & Prinstein, M.J. (2004). A functional approach to the assessment of self-mutilative behavior. Journal of Consulting and Clinical Psychology, 72, 885-890.
Pattison, E.M., & Kahan, J. (1983). The deliberate self-harm syndrome. American Journal of Psychiatry, 140, 867-872.
Pitman, R.K. (1990). Self-mutilation in combat-related PTSD. American Journal of Psychiatry, 147, 123-124.
Ross, S., & Heath, N.(2002). A study of the frequency of self-mutilation in a community sample of adolescents.American Journal of Psychiatry, 152, 1336-1342.
Weierich, M.R., & Nock, M.K. (2008). Posttraumatic stress symptoms mediate the relation between childhood sexual abuse and nonsuicidal self-injury. Journal of Consulting and Clinical Psychology, 76, 39-44.
Whitlock, J., & Knox, K.L. (2007). The relationship betwen self-injurious behavior and suicide in a young adult population. Archives of Pediatrics and Adolescent Medicine, 161, 634-640.
By Matthew Tull, PhD, About.com Guide
Updated: April 10, 2009
About.com Health's Disease and Condition content is reviewed by the Medical Review Board
Adolescent DBT Treatment
Residential Treatment for females. Harvard affiliated McLean Hospital.
www.mclean.harvard.edu
PTSD and Veterans
Deliberate self-injury (also referred to as deliberate self-harm) basically means doing something to cause immediate physical harm to yourself but not for the purpose of ending your life. Self-injurious behaviors may include:
•Cutting
•Burning
•Needle-sticking
•Banging your head
•Carving on your skin
•Severe scratching
•Punching yourself
•Biting yourself
Cutting is often considered to be the most common method of self-injury.
How Common is Self-Injury
Self-injury is more common than you may think. Although high rates of self-injury have been found in some groups of people with certain psychiatric disorders (for example, borderline personality disorder and PTSD), high rates of self-injury have also been found in young adults. Specifically, it has been shown that anywhere between 17% to 37% of college students have engaged in self-injury.
There is also some evidence that adolescents may be at high risk for engaging in self-injurious behaviors. Specifically, approximately 14% to 21% of adolescents indicate that they have engaged in some form of self-injury at some point in their lifetime.
What May Place Adolescents at Risk for Self-Injury?
The experience of childhood physical or sexual abuse, as well as the development of PTSD symptoms, have been found to be connected to self-injury.
For example, one study by researchers at the Veterans Affairs Boston Healthcare System, Boston University School of Medicine, and Harvard University looked at the role of childhood sexual abuse, PTSD symptoms, and self-injury among a group of adolescents around the ages of 12 to 19.
They found that having re-experiencing, avoidance, and emotional numbing symptoms of PTSD as a result of childhood sexual abuse may lead to self-injury.
How Might PTSD Symptoms Lead to Self-Injury?
People may use self-injury as a way of attempting to express and manage uncomfortable and upsetting emotional experiences, such as anxiety, sadness, shame, and/or anger. Self-injury may also provide a temporary escape from or be a way of avoiding emotional pain. These emotional experiences commonly stem from experiencing PTSD symptoms, such as intrusive thoughts or memories about a past traumatic event.
Self-injury may also be a way of expressing pain. People struggling with the emotional numbing symptoms of PTSD (where there are difficulties in having certain emotions, especially positive emotions), may use self-injury as a way to feel something or create feelings.
What Can Be Done About Self-Injury?
Self-injury is a serious behavior. Although some people report that it causes relief from painful emotions, this relief is temporary. Afterward, people may feel more painful emotions, such as shame, guilt, sadness, and/or anger. The behavior may also leave scars which people may feel shame about and attempt to hide, and the behavior may become more severe over time.
If you engage in self-injury or you know someone who does, it is important that you seek out help. The S.A.F.E. Alternatives website provides information on their nationally recognized treatment program for self-injury, as well as resources on and referrals for people struggling with self-injurious behaviors. The Borderline Personality Disorder Survival Guide also provides excellent tips on how to address and cope with self-injurious behaviors.
Sources:
Chapman, A. L., Gratz, K. L., & Brown, M. Z. (2006). Solving the puzzle of deliberate self-harm: The experiential avoidance model. Behaviour Research and Therapy, 44, 371-394.
Gratz, K. L. (2003). Risk factors for and functions of deliberate self-harm: An empirical and conceptual review. Clinical Psychology: Science and Practice, 10, 192-205.
Gratz, K. L. (2001). Measurement of deliberate self-harm: Preliminary data on the Deliberate Self-Harm Inventory. Journal of Psychopathology and Behavioral Assessment, 23, 253-263.
Greenspan, G.S., & Samuel, S.E. (1989). Self-cutting after rape. The American Journal of Psychiatry, 146, 789-790.
Harned, M.S., Najavits, L.M., & Weiss, R.D. (2006). Self-harm and suicidal behavior in women with comorbid PTSD and substance dependence. The American Journal on Addictions, 15, 392-295.
Lyons, J.A. (1991). Self-mutilation by a man with posttraumatic stress disorder. Journal of Nervous and Mental Disease, 179, 505-507.
Nock, M.K., & Prinstein, M.J. (2004). A functional approach to the assessment of self-mutilative behavior. Journal of Consulting and Clinical Psychology, 72, 885-890.
Pattison, E.M., & Kahan, J. (1983). The deliberate self-harm syndrome. American Journal of Psychiatry, 140, 867-872.
Pitman, R.K. (1990). Self-mutilation in combat-related PTSD. American Journal of Psychiatry, 147, 123-124.
Ross, S., & Heath, N.(2002). A study of the frequency of self-mutilation in a community sample of adolescents.American Journal of Psychiatry, 152, 1336-1342.
Weierich, M.R., & Nock, M.K. (2008). Posttraumatic stress symptoms mediate the relation between childhood sexual abuse and nonsuicidal self-injury. Journal of Consulting and Clinical Psychology, 76, 39-44.
Whitlock, J., & Knox, K.L. (2007). The relationship betwen self-injurious behavior and suicide in a young adult population. Archives of Pediatrics and Adolescent Medicine, 161, 634-640.
Sunday, March 14, 2010
Ways of Coping with Anxiety
Ways of Coping with Anxiety
By Matthew Tull, PhD, About.com Guide
Updated May 14, 2009
People with PTSD often struggle with frequent and intense symptoms of anxiety. These strong symptoms of anxiety often lead people with PTSD to rely on unhealthy ways of coping, such as through drug or alcohol use. Fortunately, there are a number of healthy ways of coping with anxiety that may help your anxiety go down in intensity, become less frequent, and/or become more tolerable.
1. Deep Breathing
Deep breathing can be an important coping skill to learn. It may sound silly, but many people do not breathe properly. Natural breathing involves your diaphragm, a large muscle in your abdomen. When you breathe in, your belly should expand. When you breathe out, your belly should fall. Overtime, people forget how to breathe this way and instead use their chest and shoulders. This causes short and shallow breaths, which can increase stress and anxiety. Fortunately, it is not too late to "re-learn" how to breathe and help protect yourself from stress. Practice this simple exercise to improve your breathing and combat anxiety..
Sponsored Links
Relaxation Techniques
Achieve Ultimate Relaxation WIth These Simple Meditation Techniques.
www.silvalifesystem.com
Stop Panic Attacks
I have a trick that can Instantly Stop Panic Attacks
www.ilovepanicattacks.com
Anxiety Relaxation Techniques
Anxiety Tips & Stress Busters For Women. Watch Expert Videos Online.
www.HealthiNation.com/Anxiety
2. Progressive Muscle Relaxation
Using relaxation exercises can be an effective way to reduce your stress and anxiety. One relaxation exercise called progressive muscle relaxation focuses on a person alternating between tensing and relaxing different muscle groups throughout the body. In this way, relaxation is viewed like a pendulum. More complete relaxation of your muscles can be obtained by first going to the other extreme (that is, by tensing your muscles). In addition, by tensing your muscles (a common symptom of anxiety) and immediately relaxing them, the symptom of muscle tension may become a signal to relax over time. You can learn a basic progressive muscle relaxation exercise in this article..
3. Using Mindfulness to Cope with Anxiety
Using mindfulness for anxiety can be very helpful. Mindfulness has been around for ages. However, mental health professionals are beginning to recognize that mindfulness can have many benefits for people suffering from difficulties such as anxiety and depression. In a nutshell, mindfulness is about being in-touch with and aware of the present moment. So often in our lives, we are stuck in our heads, caught up in the anxiety and worries of daily life. This exercise will introduce you to mindfulness and may be helpful getting you "out of your head" and in touch with the present moment..
4. Self-Monitoring
Self-monitoring can be a helpful way of getting a handle on your anxiety symptoms. We are all "creatures of habit." We often go about our day without thinking, being unaware of much that goes on around us. This may be useful in some situations, but other times, this lack of awareness may make us feel as though our thoughts and emotions are completely unpredictable and unmanageable. We cannot really address uncomfortable symptoms of anxiety without first being aware of what situations bring up these feelings. Self-monitoring is a simple way of increasing this awareness..
5. Using Social Support for Anxiety
Over and over again, it has been found that finding support from others can be a major factor in helping people overcome the negative effects of a traumatic event and PTSD. Having someone you trust that you can talk to can be very helpful for working through stressful situations or for emotional validation. However, simply having someone available to talk to may not be enough. There are several important pieces to a supportive relationship that may be particularly beneficial in helping someone manage their anxiety. Learn more about what makes up a good supportive relationship in this article..
6. Self-Soothing Exercises for Anxiety
When you are experiencing anxiety, it is important to have ways of coping with those feelings. For example, seeking out social support can be an excellent way of improving your mood. However, the anxiety associated with symptoms of PTSD can sometimes occur unexpectedly, and social support may not be readily available. Therefore, it is important to learn coping strategies that you can do on your own. Coping strategies focused on improving your mood and reducing anxiety that you can do on your own are sometimes described as self-soothing or self-care coping strategies..
7. Using Expressive Writing for Anxiety
Using journaling to cope with and express your thoughts and feelings (also called expressive writing) can be a good way of coping with anxiety. Expressive writing has been found to improve physical and psychological health. In regard to PTSD in particular, expressive writing has been found to have a number of benefits including improved coping and posttraumatic growth (or the ability to find meaning in and have positive life changes following a traumatic event), as well as reduced PTSD symptoms, tension, and anger..
8. Using Distraction to Cope with Anxiety
Purposeful use of distraction techniques can actually be of benefit in coping with emotions that are strong and feel uncomfortable, such as anxiety and fear. Distraction is anything you do to temporarily take your attention off of a strong emotion. Sometimes, focusing on a strong emotion can make it feel even stronger and more out of control. Therefore, by temporarily distracting yourself, you may give the emotion some time to decrease in intensity, making it easier to manage. Learn some distraction techniques in this article..
9. Behavioral Activation for Anxiety
Anxiety and avoidance go hand-in-hand. While the avoidance of anxiety-provoking situations may help reduce our anxiety in the moment, in the long-term it may prevent us from living a meaningful and rewarding life (especially as this avoidance grows bigger and bigger). Behavioral activation is a great way of increasing your activity level, as well as the extent with which you engage in positive and rewarding activities. Through behavioral activation, you can reduce your depression and anxiety.
By Matthew Tull, PhD, About.com Guide
Updated May 14, 2009
People with PTSD often struggle with frequent and intense symptoms of anxiety. These strong symptoms of anxiety often lead people with PTSD to rely on unhealthy ways of coping, such as through drug or alcohol use. Fortunately, there are a number of healthy ways of coping with anxiety that may help your anxiety go down in intensity, become less frequent, and/or become more tolerable.
1. Deep Breathing
Deep breathing can be an important coping skill to learn. It may sound silly, but many people do not breathe properly. Natural breathing involves your diaphragm, a large muscle in your abdomen. When you breathe in, your belly should expand. When you breathe out, your belly should fall. Overtime, people forget how to breathe this way and instead use their chest and shoulders. This causes short and shallow breaths, which can increase stress and anxiety. Fortunately, it is not too late to "re-learn" how to breathe and help protect yourself from stress. Practice this simple exercise to improve your breathing and combat anxiety..
Sponsored Links
Relaxation Techniques
Achieve Ultimate Relaxation WIth These Simple Meditation Techniques.
www.silvalifesystem.com
Stop Panic Attacks
I have a trick that can Instantly Stop Panic Attacks
www.ilovepanicattacks.com
Anxiety Relaxation Techniques
Anxiety Tips & Stress Busters For Women. Watch Expert Videos Online.
www.HealthiNation.com/Anxiety
2. Progressive Muscle Relaxation
Using relaxation exercises can be an effective way to reduce your stress and anxiety. One relaxation exercise called progressive muscle relaxation focuses on a person alternating between tensing and relaxing different muscle groups throughout the body. In this way, relaxation is viewed like a pendulum. More complete relaxation of your muscles can be obtained by first going to the other extreme (that is, by tensing your muscles). In addition, by tensing your muscles (a common symptom of anxiety) and immediately relaxing them, the symptom of muscle tension may become a signal to relax over time. You can learn a basic progressive muscle relaxation exercise in this article..
3. Using Mindfulness to Cope with Anxiety
Using mindfulness for anxiety can be very helpful. Mindfulness has been around for ages. However, mental health professionals are beginning to recognize that mindfulness can have many benefits for people suffering from difficulties such as anxiety and depression. In a nutshell, mindfulness is about being in-touch with and aware of the present moment. So often in our lives, we are stuck in our heads, caught up in the anxiety and worries of daily life. This exercise will introduce you to mindfulness and may be helpful getting you "out of your head" and in touch with the present moment..
4. Self-Monitoring
Self-monitoring can be a helpful way of getting a handle on your anxiety symptoms. We are all "creatures of habit." We often go about our day without thinking, being unaware of much that goes on around us. This may be useful in some situations, but other times, this lack of awareness may make us feel as though our thoughts and emotions are completely unpredictable and unmanageable. We cannot really address uncomfortable symptoms of anxiety without first being aware of what situations bring up these feelings. Self-monitoring is a simple way of increasing this awareness..
5. Using Social Support for Anxiety
Over and over again, it has been found that finding support from others can be a major factor in helping people overcome the negative effects of a traumatic event and PTSD. Having someone you trust that you can talk to can be very helpful for working through stressful situations or for emotional validation. However, simply having someone available to talk to may not be enough. There are several important pieces to a supportive relationship that may be particularly beneficial in helping someone manage their anxiety. Learn more about what makes up a good supportive relationship in this article..
6. Self-Soothing Exercises for Anxiety
When you are experiencing anxiety, it is important to have ways of coping with those feelings. For example, seeking out social support can be an excellent way of improving your mood. However, the anxiety associated with symptoms of PTSD can sometimes occur unexpectedly, and social support may not be readily available. Therefore, it is important to learn coping strategies that you can do on your own. Coping strategies focused on improving your mood and reducing anxiety that you can do on your own are sometimes described as self-soothing or self-care coping strategies..
7. Using Expressive Writing for Anxiety
Using journaling to cope with and express your thoughts and feelings (also called expressive writing) can be a good way of coping with anxiety. Expressive writing has been found to improve physical and psychological health. In regard to PTSD in particular, expressive writing has been found to have a number of benefits including improved coping and posttraumatic growth (or the ability to find meaning in and have positive life changes following a traumatic event), as well as reduced PTSD symptoms, tension, and anger..
8. Using Distraction to Cope with Anxiety
Purposeful use of distraction techniques can actually be of benefit in coping with emotions that are strong and feel uncomfortable, such as anxiety and fear. Distraction is anything you do to temporarily take your attention off of a strong emotion. Sometimes, focusing on a strong emotion can make it feel even stronger and more out of control. Therefore, by temporarily distracting yourself, you may give the emotion some time to decrease in intensity, making it easier to manage. Learn some distraction techniques in this article..
9. Behavioral Activation for Anxiety
Anxiety and avoidance go hand-in-hand. While the avoidance of anxiety-provoking situations may help reduce our anxiety in the moment, in the long-term it may prevent us from living a meaningful and rewarding life (especially as this avoidance grows bigger and bigger). Behavioral activation is a great way of increasing your activity level, as well as the extent with which you engage in positive and rewarding activities. Through behavioral activation, you can reduce your depression and anxiety.
Coping With Your PTSD at Work
Coping With Your PTSD at Work
By Matthew Tull, PhD, About.com Guide
Updated February 26, 2010
Health and Fitness
If you have a diagnosis of PTSD (or even if you are simply experiencing just a few symptoms of PTSD), you may have found that it is incredibly difficulty to manage PTSD at work.
The symptoms of PTSD can be quite debilitating, interfering greatly with many aspects of a person's life. For example, you may feel disconnected or detached from loved ones, and as a result, relationships with friends and family may suffer. You may find that you experience less pleasure when engaging in activities or hobbies that you used to enjoy. You may notice that you become highly anxious and on edge when you are around large crowds, and therefore, you avoid leaving your house. Finally, you may find work to be a particularly stressful experience.
Situations associated with the work environment can be particularly stressful for a person with PTSD. For instance, your work may require you to attend meetings which might make the person with PTSD feel on guard and trapped. A work environment may also have loud, unexpected noises that can trigger a strong startle response in someone with PTSD. You may be forced to interact with people that you feel disconnected or detached from. Finally, the concentration and sleep problems associated with PTSD may make it difficult to be productive and attentive at work.
Although it may be particularly difficult to manage PTSD symptoms while at work, work is a situation that few people can avoid. Therefore, it is very important to come up with ways of coping with your PTSD symptoms while at work. Listed below are just a few tips that may help you in better managing your PTSD symptoms during the work day.
Know Your Symptoms
Regardless of whether you are coping with your PTSD symptoms at work, in relationships, or going shopping, it is very important that you know what PTSD symptoms you are experiencing. Having a good understanding of how you experience your PTSD provides a strong foundation for all other coping skills. It is very difficult to manage symptoms if you cannot recognize them in the first place. Therefore, it can be important to spend some time reading about PTSD and monitoring your experience. By doing this, you can gain an increased awareness of what PTSD symptoms you are experiencing and what they feel like.
Know Your Triggers
Monitoring can also be a very helpful way of increasing awareness of triggers for your PTSD symptoms. For example, are there certain activities, places, or conversations that bring up unpleasant memories or thoughts about a traumatic event? Do crowds activate hyperarousal symptoms for you? Does seeing particular images cause you to have nightmares? Monitor your experience while at work or think about situations that you may encounter at work that could be triggering.
Come Up With a List of Ways to Cope with Triggers
Once you have identified what PTSD symptoms you are experience and what kind of situations trigger those symptoms, plan ahead. List all of the ways that you can cope with those triggers should you encounter them. Write these coping strategies down on a note card and carry this note card with you at all times. Then, when you encounter a trigger and experience PTSD symptoms, go down the list until you find a coping strategy that helps you manage your PTSD symptoms. Remember, the more strategies you have available to you, the better off you will be in managing your triggers.
Practice Your Coping Strategies
As stated above, the more coping strategies you have available to you, the better off you will be in managing your PTSD symptoms. Therefore, it is important to practice a number of coping strategies. Get comfortable with them in a number of different situations. This way, when you need them, it will be easier to enact them.
It is also important to remember that some coping strategies work really well in some situations but not so well in others. For example, expressive writing may be a great coping strategy when you have a good amount of time to sit down and reflect on your experience; however, it may not be the best strategy during a busy work day. Coping strategies that can work really well in a short amount of time are deep breathing, mindfulness, and grounding skills. These coping skills can be done pretty much anywhere, whether you are in a meeting, at lunch, or on your way to work.
Come Up With a Plan for Coping with Unexpected Situations
Even with the best planning, the occurrence of PTSD symptoms can be unpredictable. Therefore, it is important to create a safety plan for coping with them when they occur. For example, it may be helpful to keep a list of supportive people you can call. Make sure you put more than one number on the list in case the first person you call is not available. If you have a therapist and you are able to contact him or her outside of session, you may want his or her name on your list as well. If you are on PRN medication (medication taken as needed), make sure that you have it with you in case you are in a situation where you need it. Make sure you also have your list of coping strategies available. When you are experiencing high levels of stress and anxiety, it can be difficult to come up with a good coping plan. By having the coping strategy list available, you won't have to think on your feet.
Finally, it can be important to come up with some explanations in case you have to excuse yourself from a situation. Plan ahead to what you might say to excuse yourself from the room if your PTSD symptoms are triggered while you are in a meeting or at lunch with co-workers. The goal of this strategy is not avoidance, but instead, giving you the opportunity to be alone so that you can best enact effective coping strategies for your PTSD symptoms.
Coping with your PTSD symptoms at work can be a very difficult thing to do. However, through careful planning and preparation, you can find ways to limit the extent with which PTSD interferes with your life.
By Matthew Tull, PhD, About.com Guide
Updated February 26, 2010
Health and Fitness
If you have a diagnosis of PTSD (or even if you are simply experiencing just a few symptoms of PTSD), you may have found that it is incredibly difficulty to manage PTSD at work.
The symptoms of PTSD can be quite debilitating, interfering greatly with many aspects of a person's life. For example, you may feel disconnected or detached from loved ones, and as a result, relationships with friends and family may suffer. You may find that you experience less pleasure when engaging in activities or hobbies that you used to enjoy. You may notice that you become highly anxious and on edge when you are around large crowds, and therefore, you avoid leaving your house. Finally, you may find work to be a particularly stressful experience.
Situations associated with the work environment can be particularly stressful for a person with PTSD. For instance, your work may require you to attend meetings which might make the person with PTSD feel on guard and trapped. A work environment may also have loud, unexpected noises that can trigger a strong startle response in someone with PTSD. You may be forced to interact with people that you feel disconnected or detached from. Finally, the concentration and sleep problems associated with PTSD may make it difficult to be productive and attentive at work.
Although it may be particularly difficult to manage PTSD symptoms while at work, work is a situation that few people can avoid. Therefore, it is very important to come up with ways of coping with your PTSD symptoms while at work. Listed below are just a few tips that may help you in better managing your PTSD symptoms during the work day.
Know Your Symptoms
Regardless of whether you are coping with your PTSD symptoms at work, in relationships, or going shopping, it is very important that you know what PTSD symptoms you are experiencing. Having a good understanding of how you experience your PTSD provides a strong foundation for all other coping skills. It is very difficult to manage symptoms if you cannot recognize them in the first place. Therefore, it can be important to spend some time reading about PTSD and monitoring your experience. By doing this, you can gain an increased awareness of what PTSD symptoms you are experiencing and what they feel like.
Know Your Triggers
Monitoring can also be a very helpful way of increasing awareness of triggers for your PTSD symptoms. For example, are there certain activities, places, or conversations that bring up unpleasant memories or thoughts about a traumatic event? Do crowds activate hyperarousal symptoms for you? Does seeing particular images cause you to have nightmares? Monitor your experience while at work or think about situations that you may encounter at work that could be triggering.
Come Up With a List of Ways to Cope with Triggers
Once you have identified what PTSD symptoms you are experience and what kind of situations trigger those symptoms, plan ahead. List all of the ways that you can cope with those triggers should you encounter them. Write these coping strategies down on a note card and carry this note card with you at all times. Then, when you encounter a trigger and experience PTSD symptoms, go down the list until you find a coping strategy that helps you manage your PTSD symptoms. Remember, the more strategies you have available to you, the better off you will be in managing your triggers.
Practice Your Coping Strategies
As stated above, the more coping strategies you have available to you, the better off you will be in managing your PTSD symptoms. Therefore, it is important to practice a number of coping strategies. Get comfortable with them in a number of different situations. This way, when you need them, it will be easier to enact them.
It is also important to remember that some coping strategies work really well in some situations but not so well in others. For example, expressive writing may be a great coping strategy when you have a good amount of time to sit down and reflect on your experience; however, it may not be the best strategy during a busy work day. Coping strategies that can work really well in a short amount of time are deep breathing, mindfulness, and grounding skills. These coping skills can be done pretty much anywhere, whether you are in a meeting, at lunch, or on your way to work.
Come Up With a Plan for Coping with Unexpected Situations
Even with the best planning, the occurrence of PTSD symptoms can be unpredictable. Therefore, it is important to create a safety plan for coping with them when they occur. For example, it may be helpful to keep a list of supportive people you can call. Make sure you put more than one number on the list in case the first person you call is not available. If you have a therapist and you are able to contact him or her outside of session, you may want his or her name on your list as well. If you are on PRN medication (medication taken as needed), make sure that you have it with you in case you are in a situation where you need it. Make sure you also have your list of coping strategies available. When you are experiencing high levels of stress and anxiety, it can be difficult to come up with a good coping plan. By having the coping strategy list available, you won't have to think on your feet.
Finally, it can be important to come up with some explanations in case you have to excuse yourself from a situation. Plan ahead to what you might say to excuse yourself from the room if your PTSD symptoms are triggered while you are in a meeting or at lunch with co-workers. The goal of this strategy is not avoidance, but instead, giving you the opportunity to be alone so that you can best enact effective coping strategies for your PTSD symptoms.
Coping with your PTSD symptoms at work can be a very difficult thing to do. However, through careful planning and preparation, you can find ways to limit the extent with which PTSD interferes with your life.
Saturday, March 13, 2010
Bring Mindfulness to Your Everyday Activities
Bring Mindfulness to Your Everyday Activities
By Matthew Tull, PhD, About.com Guide
Created February 24, 2010
Mindfulness is about being completely in touch with the present moment and being open to experiences as they come. Mindfulness has been around for ages. However, mental health professionals are beginning to recognize that mindfulness can have many benefits for people suffering from difficulties such as anxiety and depression.
Practicing mindfulness can be an excellent way of coping with your PTSD symptoms. People with PTSD may sometimes feel as though they have a hard time getting any distance from unpleasant thoughts and memories. They may feel preoccupied with and distracted by these thoughts. As a result, many people with PTSD find that they have a hard time focusing their attention on what matters most in their life, such as relationships with family and friends or other activities that they used to enjoy.
Mindfulness may help people get back in touch with the present moment, as well as reduce the extent with which they feel controlled by unpleasant thoughts and memories. There are many ways of practicing mindfulness. There are exercises for being mindful of your breathing, sounds, thoughts, or your body in general.
Many of these exercises are practiced in a formal manner. That is, they are taught in such a way that people are instructed to put aside a set amount of time during their day so that these exercises can be practiced. Although formal practice is useful to become familiar with certain coping exercises, many people find that they do not have the time to formally practice mindfulness on a regular basis. All is not lost! No matter how busy you are, there are actually many opportunities to informally practice mindfulness during your day. Listed below are some ways that you can bring mindfulness into your everyday activities.
•Practice mindful eating: We often eat "unmindfully," not paying attention to what or how much we're consuimg. Next time you eat a snack or meal, be mindful. Pay attention to all the sensations that are associated with eating, such as smell, sight, touch, taste, and sound. Be mindful with every bite you take. You can even be mindful of the sensations associated with swallowing your food.
•Practice mindfulness while driving: Driving becomes a habit; however, there is a lot that goes into driving. Next time you go for a drive, be mindful of the sights around you, the radio playing, the noise your car makes as you accelerate or decelerate, the way the air conditioner or heater feels against your skin, or any other sensation associated with driving. There are a number of rich experiences associated with driving -- try to discover as many as you can through mindfulness.
•Mindfully wash the dishes: Washing the dishes is a chore that many of us do not like, and oftentimes, we simply try to get it done as quickly as possible. However, washing the dishes is an excellent time to practice mindfulness. There are a number of experiences associated with washing the dishes that we can bring mindfulness to. For example, we can mindful of what each dish feels like in our hands, the temperature of the water against our skin, or the smell of the soap we are using. You might find that practicing mindfulness while you wash dishes completely changes that experience.
These are just a few ways in which we can easily practice mindfulness throughout our day. Here are some more everyday activities that can provide you with the opportunity to practice mindfulness: Taking a shower
•Going for a walk
•Exercising
•Cooking
•Listening to the radio
•Watching the television
•Drinking a cup of coffee
•Waiting in line at the grocery store
By bringing mindfulness to your everyday activities, you may be amazed at all the wonderful experiences that are out there that we often take for granted. Try to see what you can discover by informally practicing mindfulness.
Source:
Hanh, T. N. (1992). Peace is Every Step: The Path of Mindfulness in Everyday Life. New York, NY: Bantam Books.
By Matthew Tull, PhD, About.com Guide
Created February 24, 2010
Mindfulness is about being completely in touch with the present moment and being open to experiences as they come. Mindfulness has been around for ages. However, mental health professionals are beginning to recognize that mindfulness can have many benefits for people suffering from difficulties such as anxiety and depression.
Practicing mindfulness can be an excellent way of coping with your PTSD symptoms. People with PTSD may sometimes feel as though they have a hard time getting any distance from unpleasant thoughts and memories. They may feel preoccupied with and distracted by these thoughts. As a result, many people with PTSD find that they have a hard time focusing their attention on what matters most in their life, such as relationships with family and friends or other activities that they used to enjoy.
Mindfulness may help people get back in touch with the present moment, as well as reduce the extent with which they feel controlled by unpleasant thoughts and memories. There are many ways of practicing mindfulness. There are exercises for being mindful of your breathing, sounds, thoughts, or your body in general.
Many of these exercises are practiced in a formal manner. That is, they are taught in such a way that people are instructed to put aside a set amount of time during their day so that these exercises can be practiced. Although formal practice is useful to become familiar with certain coping exercises, many people find that they do not have the time to formally practice mindfulness on a regular basis. All is not lost! No matter how busy you are, there are actually many opportunities to informally practice mindfulness during your day. Listed below are some ways that you can bring mindfulness into your everyday activities.
•Practice mindful eating: We often eat "unmindfully," not paying attention to what or how much we're consuimg. Next time you eat a snack or meal, be mindful. Pay attention to all the sensations that are associated with eating, such as smell, sight, touch, taste, and sound. Be mindful with every bite you take. You can even be mindful of the sensations associated with swallowing your food.
•Practice mindfulness while driving: Driving becomes a habit; however, there is a lot that goes into driving. Next time you go for a drive, be mindful of the sights around you, the radio playing, the noise your car makes as you accelerate or decelerate, the way the air conditioner or heater feels against your skin, or any other sensation associated with driving. There are a number of rich experiences associated with driving -- try to discover as many as you can through mindfulness.
•Mindfully wash the dishes: Washing the dishes is a chore that many of us do not like, and oftentimes, we simply try to get it done as quickly as possible. However, washing the dishes is an excellent time to practice mindfulness. There are a number of experiences associated with washing the dishes that we can bring mindfulness to. For example, we can mindful of what each dish feels like in our hands, the temperature of the water against our skin, or the smell of the soap we are using. You might find that practicing mindfulness while you wash dishes completely changes that experience.
These are just a few ways in which we can easily practice mindfulness throughout our day. Here are some more everyday activities that can provide you with the opportunity to practice mindfulness: Taking a shower
•Going for a walk
•Exercising
•Cooking
•Listening to the radio
•Watching the television
•Drinking a cup of coffee
•Waiting in line at the grocery store
By bringing mindfulness to your everyday activities, you may be amazed at all the wonderful experiences that are out there that we often take for granted. Try to see what you can discover by informally practicing mindfulness.
Source:
Hanh, T. N. (1992). Peace is Every Step: The Path of Mindfulness in Everyday Life. New York, NY: Bantam Books.
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