Friday, October 25, 2024

Debunking PTSD Myths

 


PTSD is often misunderstood and surrounded by harmful rumors that can prevent people from seeking the help they need. One of these rumors is that those who develop PTSD are "not resilient" or "damaged goods." 

This harmful idea suggests that only certain individuals are susceptible to developing PTSD, based on their past experiences or perceived level of resilience.

But the truth is, trauma can affect anyone. It is a highly individual experience, and what may be traumatic for one person may not be for another. No amount of happy childhood memories or previous traumas can protect someone from experiencing PTSD.

Furthermore, this damaging rumor perpetuates the notion that individuals with PTSD should just "bounce back" quickly. 

But the reality is, healing from trauma takes time and support. It is a process, not a quick fix.

Believing in this rumor can also have serious consequences. When people in need of help fear being labeled as "weak" or "damaged," they are less likely to seek the support and treatment they deserve. And this can lead to devastating outcomes.

Not seeking help can have disastrous effects. (These statistics are based on the U.S. population): 


  • About 6 out of every 100 people (or 6% of the population) will develop PTSD at some point during their life 

  • About 8 of every 100 women (or 8%) develop PTSD sometime in their lives compared with about 4 of every 100 men (or 4%) 

  • Among people who have had a diagnosis of PTSD in their lifetime, approximately 27% have also attempted suicide 

  •  Women with post-traumatic stress disorder (PTSD) are nearly seven times more likely than other women to die by suicide 

  • The average time between PTSD diagnosis and suicide was less than two and a half years 


It's time to debunk this harmful myth and start supporting those who are dealing with the effects of trauma. Let's not add to their burden by blaming them for their struggles. Instead, let's offer compassion, understanding, and resources to help them heal.

If you've been affected by harmful rumors about PTSD, know that you're not alone.  Remember, there is no shame in seeking help and working toward healing. Let's break the stigma surrounding mental health together.

*****

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 PTSDThe Soldier's Workbook

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

Friday, October 18, 2024

Put That Negative Self-Talk Down



Self-talk is the constant flow of thoughts and conversations that occupy our minds throughout the day - and perhaps keep us from getting a good night's rest. It can serve as our biggest motivator, but also our harshest critic. 

So, how can we alter this inner conversation if it no longer serves us?

We can start by recognizing negative thinking patterns and their impact on how we feel and our behavior. Cognitive Processing Therapy, an evidence-based treatment for PTSD, does a great job of describing what they call, "Patterns of Problematic Thinking." 

They are:

  • Jumping to conclusions or predicting the future
  • Exaggerating or minimizing a situation (blowing things way out of proportion or shrinking their importance inappropriately)
  • Ignoring important parts of a situation
  • Oversimplifying things as good/bad or right/wrong
  • Over-generalizing from a single incident (a negative event is seen as a never-ending pattern)
  • Mind reading (we assume people are thinking negatively of us when there is no definite evidence for this)
  • Emotional reasoning (using our emotions as proof, e.g., "I feel fear so I must be in danger")


Taking time to identify our automatic thoughts and examine them is key. We can do this through journaling or reflection. 

Identify the thought, and ask "What triggered this? How did it affect how I felt or acted?"

As we get better at recognizing these automatic and negative thinking patterns, we can work to challenge them. 

To do this, we can put these thoughts, "on trial." 

Ask ourselves: 

  1. What the evidence is for these thoughts?
  2. Would the evidence hold up in court? 

We can continue to interrogate the negative self-talk. 

Maybe we are engaging in an "all or nothing" thinking pattern, or our self-talk is based on feelings rather than facts. 

Unraveling negative self-talk is a process and it will help us to focus on progress rather than perfection. 

We developed these habits over a long period of time, and probably for good reason. 

Maybe we used this self-talk to motivate ourselves or protect ourselves (and that’s okay). 

But when it’s no longer serving us, it’s time to put that negative self-talk down. 


*****

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 PTSDThe Soldier's Workbook

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

Friday, October 11, 2024

The Power of Supportive Relationships

 


Imagine feeling like you have the weight of the world on your shoulders, but then suddenly someone steps in and offers a helping hand. It could be a close friend who listens to your problems without judgement, a family member who offers practical assistance during tough times, or a support group that provides guidance for coping with trauma.  

Having people who care for us and believe in us can can make all the difference in our ability to cope with and recover from difficult events. This is the power of social support.

Studies have shown that having a good social support network 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.  


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. 


Research has also shown that those with larger social networks and stronger social support experience less reactivity to stressors and better overall mental health. This supports the "stress-buffering hypothesis," which suggests that social support acts as a shield against negative thoughts and beliefs following trauma.

So if you're going through a tough time, reach out to your support network. Don't underestimate their power. Prioritize them and lean on them when needed. Whether it comes from a romantic partner, family member, close friend, or and organized support group, these relationships can help in your journey toward better mental health.

Who is in your social support network?

*****

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 PTSDThe Soldier's Workbook

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

Friday, October 4, 2024

When Shame Becomes Toxic

 


We've all experienced moments of shame before, whether it's from making a mistake at work or acting unkindly towards someone. But there's a deeper and more damaging type of shame called toxic shame.

Toxic shame is not just a fleeting feeling, but a constant state of worthlessness and self-hatred that stems from traumatic experiences (abuse, neglect, or other instances of poor treatment) by those around you. 

Toxic Shame has its roots in criticism. Most criticism is intended to correct a behavior, however, when the focus of that criticism is that you, rather than your behavior choices, are the problem the seed of shame is planted. Repeated emotional and/or physical attacks teach a person to absorb and accept the feeling that they are worthless and should be ashamed of themselves, whether or not they actually did something wrong. 

When someone intentionally inflicts toxic shame on another person, it strips them of their sense of self-worth and leaves them feeling undeserving of help or support.

Sadly, this cycle of toxic shame can be passed down through generations, as parents who have experienced it themselves unknowingly perpetuate it onto their own children. But toxic shame can also occur in any close relationship where one person uses it as a weapon for control and emotional abuse.


Some symptoms of toxic shame include: 

Constant self-criticism

Perfectionism

Low self-esteem

Depression and anxiety

Procrastination

Extreme sensitivity to the opinion of others

Sleep issues

Eating disorders

Substance use


Let’s stop right here. Take a moment and read the following statement:  

You are not worthless. 

You deserve to feel comfortable in your own skin. 

You deserve to heal.  


Read it again. Keep reading that statement until you believe it, because, friend, you do deserve to heal. And until you believe it, you cannot begin to heal. 


What is your experience with toxic shame? 


*****

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 PTSDThe Soldier's Workbook

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