The Power of Social Support

We all know that having a strong support system can make a world of difference in our lives. Whether we are facing challenges or simply need someone to confide in, having people who support and care for us can greatly impact our overall well-being. Recent studies have shown that social support not only helps us cope with tough times but also plays a vital role in promoting mental wellness and protecting against distress. This is especially significant for individuals who have experienced trauma. The power of social support should never be underestimated, especially in times of hardship. It has proven to be a major factor in aiding individuals in recovering from difficult events.

There are three main types of social support:

• Emotional support involves providing trust, empathy, love, and care for the person seeking help. This type of support can help individuals feel less alone and improve their overall sense of well-being.
• Instrumental support, on the other hand, involves providing practical assistance. This can include financial aid or help with daily tasks, which may be essential for those with immediate needs. Studies have shown that instrumental support is associated with a lower risk of suicide death. 
• Informational support involves offering advice and guidance. This can help individuals make informed decisions and access appropriate resources for coping with their trauma. 

Studies have shown that those with larger social networks and those who feel supported experience less reactivity to stressors and have better mental health overall. This supports the "stress-buffering hypothesis," which proposes that having strong social support can help reduce negative thoughts and beliefs following a traumatic experience. Essentially, social support acts as a shield against stress, making traumatic experiences seem less impactful while providing valuable coping resources.

Whether it comes from a romantic partner, family member, close friend, or support group, having reliable and effective social support has been identified as one of the most significant contributors to overall well-being. So remember, never underestimate the power of social support - especially in times of hardship. Make sure to prioritize these relationships and lean on them when needed. They could make all the difference in your journey towards better mental health.

*****

“If you believe change is possible, you want to change, and you are willing to do the work, you absolutely CAN get your life back.”

Get your copy of The Soldier's Guide to PTSD, The Soldier's Workbook, 

or Acknowledge & Heal, A Women's-Focused Guide to PTSD

The Truth about Resilience

 

Mental and emotional well-being are integral to a healthy life. When people suffer with mental illness or drug and alcohol abuse, it significantly impacts all aspects of their lives and their loved ones.

When we talk about mental health, another term often comes up. Resilience.

Resilience isn’t something you’re born with. It’s the ability to persevere and overcome adversity, and that ability is built throughout a lifetime of experiences. But being resilient does not mean that a person eliminates challenges or distress from their life. It means that they're able to adapt in the face of trauma, tragedy, and threats.

Remember that word, adapt. It’s a verb, an action word. It means we have to do something.

To promote resilience, we have to develop protective factors like exercise, a healthy diet, a healthy sleep schedule, good communication, and most important of them all, a healthy support network.

We may not always be able to sleep eight hours or eat healthy when on call. We may not be able to get in a good run or hit the gym. Those can’t be the only strategies we turn to. Resilience is active, right? So what’s the next item on our list?

When we’re struggling and in need of help, we have to communicate our needs. And that’s where having a healthy support network comes in. First responders have to navigate and process some of the most difficult and traumatic situations imaginable... on a daily basis. There’s not enough sleeping or eating right in the world that is going to fortify a person against the effects of trauma like that. To borrow a phrase, “it takes a village.”

When there are people ready and willing to step in and help (peers, partners, friends, and/or family), you are better able to cope with difficult situations. Social support has been shown to reduce our level of stress during troubling situations. And knowing someone “has your back” creates the opening to do the hardest thing possible. It allows you to be open and ask for help when you need it.

Remember, resilience isn’t just toughing it out through the worst situations. It’s having a strategy and support system in place...and using it when you need it.  

*****

“If you believe change is possible, you want to change, and you are willing to do the work, you absolutely CAN get your life back.”

Get your copy of The Soldier's Guide to PTSD, The Soldier's Workbook, 

or Acknowledge & Heal, A Women's-Focused Guide to PTSD

Trauma Treatment for First Responders

 

First responders are often viewed as heroes, bravely risking their lives to save others. And rightly so. However, what many people don't realize is that these everyday heroes also face tremendous trauma and stress on a daily basis.

The non-stop, high-pressure nature of their jobs can take a toll on their mental health, leading to anxiety, depression, and even post-traumatic stress disorder (PTSD). Unfortunately, due to the demanding nature of their work, first responders often don't properly process and cope with the traumatic situations they encounter.

The impact of unaddressed trauma can be far-reaching for first responders. It can lead to sleep disturbances, painful flashbacks, emotional numbness, and addiction. These symptoms not only affect their well-being but also their relationships with loved ones, as they may become avoidant and isolated.

But there is hope. First responders need to know that they are not alone and what they are experiencing is a normal response to abnormal situations. There are various evidence-based treatment options available to help them process and cope with their trauma, including cognitive-behavioral therapy, eye movement desensitization and reprocessing (EMDR), exposure therapy, and stress management techniques.

These treatment methods for dealing with trauma help first responders identify their thoughts, emotions and behaviors and change certain responses they may have in various situations. Treatment can also help first responders relax, reprocess traumatic events, and reduce the emotional distress they might feel.

It's crucial for first responders to have a strong support system in place. This can include an accountability partner at work or someone at home who they can confide in and manage stress with before, during, and after traumatic events occur.

Seeking professional help is a necessary step towards healing. Unfortunately, there is still a stigma surrounding seeking help for mental health and addiction issues. Many view it as a weakness or something to be ashamed of.

It's time to break this stigma. When the demands of the job take a toll on our health, seeking help is not only necessary, it's the bravest thing you can do.

*****

“If you believe change is possible, you want to change, and you are willing to do the work, you absolutely CAN get your life back.”

Get your copy of The Soldier's Guide to PTSD, The Soldier's Workbook, 

or Acknowledge & Heal, A Women's-Focused Guide to PTSD

Substance Abuse: A Common Co-Occurring Disorder in Caregiving Professions

I’ve said it before in previous blogs, as well as in each of the books in the PTSD Recovery series, but it’s worth repeating.

Drug and alcohol abuse make sense in the context of PTSD. Criterion C of PTSD is avoidance, and drinking and drugging help us avoid our feelings. Criterion D is all about changes in the way we think and feel, and alcohol and drugs can play a major role in this.

Self-medicating is a term used to describe individuals who turn to drugs or alcohol to cope with overwhelming emotions and feelings that they are not ready or able to confront.

This can take various forms, such as excessive use of alcohol, tobacco, or painkillers.

According to the National Center for Injury Prevention and Control, CDC, people in high-stress jobs, like first responders and healthcare workers, are more prone to self-medication. The constant pressure and exposure to traumatic events can lead to cumulative trauma and mental health issues like acute stress disorder, depression, and post-traumatic stress disorder (PTSD). Unfortunately, many individuals in these professions also develop co-occurring substance use disorders (SUDs) to relieve their symptoms.

While dealing with job stress is a contributing factor in substance use disorders (SUDs), those in caregiving professions may also turn to alcohol for other reasons. Sometimes, a cold beer (or a few) at the end of a tough day eases the tension. Social drinking is good for bonding with your peers. You’ve been through hell with your brothers and sisters, and it would be a shame to miss some quality relaxation time with your team once the shift ends. A work culture where social drinking and bonding with peers is normal, but it's also an easy place for problems related to substance abuse to go unnoticed. For others, maybe they need to take the edge off of their physical pain from injury or muscle strain and they grab their bottle of painkillers. No one likes to be in pain, whether mental or physical, so numbing it is one answer. And an easy habit to fall into.

But what starts as a social norm or coping mechanism can quickly spiral into addiction. Many people don't even realize they have an SUD until they try to cut down or face negative consequences from their self-medicating.

However, the good news is that SUDs are treatable.

Seeking professional help is a necessary step towards healing. Unfortunately, there is still a stigma surrounding seeking help for mental health and addiction issues. Many view it as a weakness or something to be ashamed of.

It's time to break this stigma. As caregivers, our own mental and physical well-being should be just as important as the mental and physical health of those we care for.

When the demands of the job take a toll on our health, seeking help is not only necessary, it's the bravest thing you can do.

*****

“If you believe change is possible, you want to change, and you are willing to do the work, you absolutely CAN get your life back.”

Get your copy of The Soldier's Guide to PTSD, The Soldier's Workbook, 

or Acknowledge & Heal, A Women's-Focused Guide to PTSD

Secondary Trauma vs Compassion Fatigue

 

Secondary Trauma, also known as Vicarious Trauma, is a serious issue that can affect individuals who work in caregiving professions. It is often used interchangeably with compassion fatigue, but there is a key difference between the two.

Compassion fatigue is a gradual process of emotional and physical exhaustion caused by prolonged exposure to trauma while caring for others. This can lead to symptoms such as dissociation, lack of concentration, irritability, and feelings of helplessness and hopelessness. These symptoms don't just stay at work. They can have a negative impact on personal relationships as well. Over time, compassion fatigue can be exacerbated by stress within the organization one works for, lack of support or recognition, and negative outcomes when working with traumatized individuals. This can put caregivers at a higher risk for mental health issues like depression, burnout, and even PTSD.

On the other hand, Secondary Trauma or Vicarious Trauma involves profound negative changes in an individual's worldview due to their exposure to traumatic content from those they are helping. 

If you are experiencing the following problems, Secondary Trauma / Vicarious Trauma may have developed:

• Fear in non-threatening situations
• Physical symptoms include headaches, shortness of breath, and a racing heart
• Feeling others’ trauma as if you experienced it yourself
• Constantly feeling on guard or jumpy
• Excessive fear that yourself, your colleagues, or loved ones may get hurt
• Persistent intrusive thoughts involving the trauma of others 

During a TED Talk in 2017, Patricia Smith, the founder of the Compassion Fatigue Awareness Project, had this to say: 

“Caregivers are not good at asking for help. Asking for help is hard, no matter who you are. For nurses, doctors, teachers and more, the idea of leaving work can seem like an impossibility.

You may feel guilty or that you are abandoning your patients or students. But if you are struggling with drug or alcohol use, you need help too. Your clients, patients and students will be happy for you.”

Compassion fatigue and Vicarious Trauma may be a common occurrence in caregiving professions, but it doesn't have to take control of your life. By taking care of yourself and being aware of the warning signs, you can continue to provide excellent care without sacrificing your own well-being. Remember, only when you take care of yourself can you truly take care of others.

*****

“If you believe change is possible, you want to change, and you are willing to do the work, you absolutely CAN get your life back.”

Get your copy of The Soldier's Guide to PTSD, The Soldier's Workbook, 

or Acknowledge & Heal, A Women's-Focused Guide to PTSD