Category: Mental health

Approval Addiction

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Today’s post might be uncomfortable for some. Anytime we are forced to closely look at more closely, the natural human reaction is to withdraw. No one likes being under a microscope. Receiving validation from other people feels good, so good that some people develop an addiction to receiving outside approval, instead of being motivated intrinsically. If you can’t motivate yourself without someone else’s approval, you may suffer from an approval addiction. The end result is anxiety, stress, depression, and yes addiction.  

Let’s dive into the signs you are addicted.

You’re Obsessed with Getting People to Express Interest in You
You like being on social media, dating sites, or any situation where you can attract attention. It might even be hard for you to settle down with a partner, because you enjoy the dating world more than being  partnered-up 

You Need Constant Reassurance 
When you are in a relationship, you find yourself asking whether they’re “mad” or “upset” with you. This may happen with lovers and friends, and even family members. If you often ask for reassurance about how someone feels about you, this may be due to a validation or approval addiction. 

You Like to Talk About Your Awesomeness
Sometimes people who aren’t confident will talk about impressive things they’ve done, to appear more worthy than they think they are, hoping others will agree and validate their thoughts about their awesomeness, even though they don’t generally believe it themselves. 

You’re Money Focused
If you tend to think more about money than the value you provide the world, you may have a problem with approval-seeking that is bordering on an addiction. Of course, money is a necessity, but it’s not the only thing important about you or anyone else. 

You Enjoy Name Dropping 
If you find yourself dropping names of well known people you’ve worked with or met, this is a sign of insecurity. You never need to make yourself look better by your company because you are special just as you are without anyone else. 

You Make Friends with Folks Based on Their Wealth or Reputation
 When you look at your closest friend group, are they really your friends, or did you pick them based on what you think they can offer you? Friends should be chosen based on shared values, more than shared finances. 

Your Beliefs Change Depending on The Company You’re Keeping 
If you’re not keeping the same ideas and opinions across all friend and professional groups, you are part of, and you may be trying to please people too much. It’s okay to have your own fact-based ideas, thoughts, and opinions, and it’s okay for everyone else too. Hint: It’s also okay not to have any views or opinions about a topic you’re not educated enough about. 

You Prefer Being in Control of Each Social Situation 
When it comes to networking and making friends or building relationships, if you need to be the one in control of the event before you feel comfortable, you may have an issue with approval addiction. Letting other people oversee social situations and relationship building may seem scary because your self-esteem is low. Letting people lead is a clear sign that you are confident about your thoughts and ideas. 

You Easily Feed into Your Own Victimhood
 If something starts going wrong, do you have a hard time seeing answers within yourself? Do you place blame on others? Do you feel good and safe being a victim instead of admitting where you have control and where you can make the change? 

Rejection Makes You Feel Out of Control 
If you’ve ever been rejected professionally or personally, you know it hurts. However, if you have an approval addiction, it might make you totally flip out if someone rejects you because you are doing everything (in your mind) to give them what they want, but they don’t want it anyway. If you take this personally, consider that you’re not even really being yourself and this rejection is not personal at all. 

Phew! There are some uncomfortable questions being asked in this post.  If you often find that you’re doing anything that you don’t want to do, only to gain acceptance of a person or group, you may be a people pleaser and even have an approval addiction. To overcome this, you need to figure out who you are, your personal values and design a path to reach your goals based on your own values. 

Next up, we will examine three ways to help you get clear on why you care too much!

Wishing You Well,
Juan

 

Strategies For Putting Yourself First

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Below are some healthy ways to help you develop the habit, without burning bridges or negatively affecting your energy, enthusiasm, and motivation. These tips will help you achieve your goals, protect your mental and physical wellbeing, and overcome even your biggest challenges. Bear in mind, if you do have to burn some bridges, don’t dally, just get on with life, and know you are doing what is best for your future self.

Choose Your Purpose: Having a clear purpose is essential. It is the simplest, most basic thing every person needs to live a fulfilling and satisfying life. Without a purpose, you will end up living your life haphazardly. Your purpose also makes it easier for you to say ‘No’ to people and things that do not align with your highest good. Living it helps you identify what you need to do and when. Consciously reaffirming your purpose regularly multiplies your efforts of taking action.

Live by a Vision: Putting yourself first also requires that you develop a clear vision of the life you want to lead. A vision keeps you focused on the journey, and will allow you to effectively prioritize your tasks and projects as the important things will align with your purpose and vision of your ultimate life. To get clear about your vision, start by reflecting on these three questions: Who do I want to be? What do I want to do? How do you want to feel? If you are unsure about your vision, ruminating on these questions will assist you in getting clear. 

 Set Personal Goals and Plan: A wise way to ensure your vision becomes a reality. Goals make the realization of your vision much more achievable, will keep you motivated and focused on what you want out of life. After taking the time to set your goals, set aside regular time to plan how you will achieve them.

 Learn New Skills: As you draw up your goals and develop your vision, you may find you need to learn new skills to make your ideal life a reality. Take some time to identify those areas that you may be lacking. Then take proactive steps to bridge the gap between your present level and your desired level.

Set Personal Boundaries: A skill you need to master when learning how to put yourself first, because you will need it a lot on every step of your journey. That is especially true if you tend to be a people-pleaser. Others are used to you backing down and giving them what you want, so you’ll need to stay strong. Look them in the eye and kindly say, “No, thank you.” Even when they try to convince you to think otherwise, practice sticking to your decision by not get pressured into consenting. Setting personal boundaries is a vital skill because it enables you to defend your time and your rights which is an essential component of putting yourself first.

Get Active: Putting yourself first isn’t only about goal setting and getting ahead. It’s also about taking the time for self-care. After all, if you don’t take care of your health, you’ll be unable to live your purpose or fulfill your life’s vision. Put yourself and your health first by starting a program of regular exercise as soon as possible if you aren’t already doing so. Engaging in a brisk daily walk is all that’s needed to improve and maintain your health.

Eat Healthy: A healthy diet is equally as important as your body’s need to exercise. Eating a nutritious diet is a huge part of taking care of your health and putting yourself first. If your diet needs a major overhaul, take it one step at a time and work your way up to your ideal diet. Remember, putting yourself first is about being kind to yourself.

Get enough rest: Getting sufficient sleep is another essential component of putting yourself first. It is also necessary for boosting your performance and replenishing your energy. By getting enough sleep, you will be better equipped to face the hurdles of the new day with greater confidence, energy, and enthusiasm. Never allow anyone or anything come between you and the need to get enough sleep.

Schedule Relaxation: Sometimes you may be lacking the energy you need to live your ultimate life. Rather than trying to push through such times, it is better to maximize your relaxation and recovery. You can engage in activities that will help reduce fatigue and replenish your energy, such as meditation, yoga, massage, or a quick nap. If you find you run low on energy and motivation on a regular basis, start scheduling relaxation or downtime into your day. A consistent relaxation routine will keep you on more of an even-keel, so you don’t burn out.

Journal : Apparently, you have 60,000 or more thoughts per day. When you feel you have a lot to do and you are overwhelmed with too many ideas, journaling will help clear your head, can lead to better self-awareness, which is the foundation of putting yourself first. You can journal any way you wish—with paper and pen or by using an app. You might choose to journal every day or only when you feel overwhelmed or unsettled. Whatever works for you is perfect.

Practice Gratitude: Take some time each day to reflect on the positives in your life. It’s easy to focus on the things we’d like to change and neglect to be appreciative for all we have. It is very important to have a realistic perspective on your life and identify the positives for the sake of your health and wellbeing. As you find the time to write down and reflect on all the things you are grateful for each day, you will reduce your stress levels and naturally find more and more to be grateful for in your life.

Putting yourself first is something you must make a conscious effort to do. You must fill your cup first, or you will end up with nothing left to give.  Be prepared for pushback, as this new way of living might not sit well with those in your circle, who take, take, and take. Stand your ground, in a few months, you won’t recognize the person staring back at you in the mirror!

To Your Success,
Juan

 

Self Care Guide: Adults with ADHD

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While medication and talk therapy can help you manage the symptoms of ADHD, daily habits pay a big role too. Regular doses of skillful self-care can boost your mood and make it easier to fulfill your responsibilities.

Paying attention to your physical, mental, and spiritual needs is essential. The more you love and nurture yourself, the greater your capacity to deal with troubling symptoms and pursue your goals.  Make your wellbeing a top priority. Use these self-care strategies for getting organized and staying healthy.

Simple self-care routines.

  1. Clear away clutter. Tidying up your home and office, reduces anxiety and cuts down on time spent searching for lost keys and remote controls. Give away possessions you rarely use or donate them to charity. Use shopping lists to cut down on impulse purchases, so you’ll have fewer things lying around.
  2. Go paper free. How much of your clutter is unread mail and magazines? Cut down on paper with digital subscriptions and online banking.
  3. Schedule your time. Maintaining a calendar can be a major challenge with ADHD. Find a basic system that works for you and set aside time each day to plan your activities.
  4. Use reminders. Take notes, make lists, and set alarms. Being proactive can often protect you from the consequences of forgetfulness.
  5. Act promptly. Procrastination is common when you have ADHD. If possible, complete a task immediately while you’re still thinking about it, so you can check that one off your list.
  6. Limit distractions. Figure out where you’re wasting time. Resolve to watch TV for two hours or less each day. Check your messages at designated times instead of watching your phone during meetings and meals.
  7. Browse for apps. See what technology can do for you. Free apps can help you record your to-do list, sort your photos, and relax in between.

Staying Healthy

ADHD can take a toll on your body and brain. Your stress levels rise when tasks become more difficult and relationships more complicated. You may also have trouble remembering to take your prescriptions and schedule doctor’s visits. Here are some suggestions:

  1. Exercise daily or as often as you can. Physical activity trains your mind too. Strengthen your focus along with your muscles. Aim for at least 150 minutes of moderate aerobic activity a week.
  2. Take frequent breaks. Pause in between tasks and move around. Go outside to take a walk or work in your garden.
  3. Change your diet. Some research suggests that what you eat could reduce ADHD symptoms. Foods rich in protein help to stabilize blood sugar and balance brain chemicals. Smart choices include fish, beans, and dairy products.
  4. Sleep well. Do you find it difficult to fall asleep and wake up frequently during the night? Try going to bed and waking up on a consistent schedule. Keep your bedroom dark and quiet and avoid heavy snacks and alcohol before bed.
  5. Ask for help. Inattentiveness and mood swings can lead to misunderstandings with family, friends, and coworkers. If you feel comfortable, let others know about your symptoms and the steps you’re taking to make positive changes. They may be eager to support you.
  6. See your doctor. Tell your physician about your self-care program and any natural remedies you use. That way, they can coordinate your care and make other recommendations based on your individual needs.

ADHD affects many aspects of life, but consistent self-care will help you to enjoy greater life balance and peace. Healthy habits and a supportive environment give you more opportunities to use your unique strengths and increase your happiness and productivity.

Self care is the best care. To close out the month, the final post will offer some Natural Approaches to ADHD.

Until the next post,

To Your Success,
Juan

Effective Strategies for Parenting An ADHD Child

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Does your child have ADHD? Attention deficit hyperactivity disorder, or ADHD, is a common childhood mental health disorder that affects about 5% of children in America, according to the American Psychiatric Association. However, the diagnosis of ADHD has been on the rise for the last several years. It is an issue parents, educators, and Doctors all have to contend with.

 ADHD is characterized by impulsivity, a lack of focus, and distractibility that are also sometimes intertwined and co-existing with other behavioral and/or developmental challenges. Dealing with an ADHD child can be frustrating, challenging, and confusing for parents as they try to grapple with the question of why their child just won’t “behave.”

Try these techniques to learn more about ADHD and how you can cope:

  1. Realize that the ADHD Brain is Different. Researchers and scientists have shown that the brain of children afflicted with ADHD has different characteristics which are responsible for the child’s symptoms.
    • Once you accept that your child’s brain is simply wired differently, it becomes much easier for you to keep yourself in control, when faced with difficult and challenging behaviors.
    • Imagine for a moment, you have a hundred different things vying for your attention without the self-control to devote your attention to just one of them.
    • The result is what a child with ADHD experiences: something grabs their attention and they go after it. This isn’t their fault, but it’s the distractibility that scrambles their brain and makes it more difficult to focus.
  2. Respond consistently. One of the most important things you can do when parenting your ADHD child is to use consistency when communicating.
    • This is sometimes tough for parents because this assumes that we’re always going to have the same tone of voice and not allow our own emotional states to affect what we’re trying to communicate.
    • However, ADHD children need to hear the consistency in what we say and in our tone of voice.
    • With an ADHD child, we cannot express our expectations about something on just one occasion. Rather, we need to communicate our expectations on every occasion in just the same manner.
    • For example, instead of saying, “Would you please turn off the TV?,” a more effective approach would be to use the child’s name so they recognize that they are being told to do something. Use this same technique every time you want them to do something.
  3. Use token economies for incentives. This is a simple, yet consistent, behavior management approach that uses a token economy system to encourage appropriate behaviors.
    • This will also let your ADHD child begin to learn what’s expected of him, and see that he gets rewarded when achieving those expectations.
    • The basic idea behind this behavior management system is that the child receives a token for following a demand and then he can turn in those tokens for rewards.
    • A token economy system can be as elaborate or as simple as you want it to be. You can use pennies, buttons, colored popsicle sticks, reward dollars, or any other number of objects as the tokens.
    • The frequency of the rewards that you give out will depend on the nature of your individual child. A child that has immense difficulty following-through, for example, will require more rewards in the beginning to achieve the desired outcome.
    • The idea is to eventually phase out the rewards or to spread them further apart so that the child doesn’t become dependent on them.

Parenting a child who has been diagnosed with ADHD is no easy task. It often requires help and assistance from multiple professionals, such as counselors and therapists, school staff, and special education teams. 

Consistency, communication, and a behavior management system are all important keys to parenting success with an ADHD child. If you struggle with disciplining your child with ADHD, the next post would be of interest! 

Until the next post,

Best,
Juan

ADHD And Money Management

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Welcome back!

Disorganization, impulsivity, and procrastination can create money problems for those with ADHD. It is not uncommon for sufferers to have high debt, and more arguments with significant others over money. It is a constant struggle, as the bills pile up.  Here is an ADHD Money Management Action Guide.

Prioritizing: make a budget that drives your priorities.

  • Gather a pen, paper and all of your bills or a bank statement.
  • Write out your monthly household bills – estimate high for utilities.
  • Include money for miscellaneous expenses and recreation.
  • If you have pets, include an estimate for vet care, feeding, grooming, etc.
  • Annual expenses are divided into monthly payments.
  • Include 5-10% for savings, if possible.
  • Pay off credit cards and loans with interest before savings.
  • If you can, pay additional money on your mortgage, car payments and credit cards.

Planning: develop systems for managing your mail and paying bills.

  • Set up a process for managing mail. 
    • Get three boxes or baskets, a recycling bin and a shredder.  
    • One box/basket is for bills, one for mail to read later and one for outgoing mail. 
    • Put these by the door where you get the mail.
    • Sort the mail into boxes/baskets before putting it down elsewhere.
    • Most of your mail will go in the recycling bin. 
    • Shred things with your name and identifying information.
  • Set up a system for paying bills (Bill Pay through your bank is recommended).
    • Figure out how you want to pay bills – monthly or twice each month.
    • Set a day and put a reminder on your calendar or alarm on your phone.
    • Get the bills due from your inbox, sit down and pay the bills without interruption.
    • Repeat for each pay date.

Follow-through: use cash for things you usually pay for with debit/credit cards. 

  • Gather several envelopes.
  • Label each one (gas, food, laundry, hair, pet care, recreation, miscellaneous, etc.).
  • Put the amount of cash you have budgeted for each item in the envelope.
  • Each time you buy something, use the money from that envelope.
  • Try not to spend all of the money before you get paid again, and add it to your savings. 

Your ADHD does not have to lead to financial disaster. You must have a plan. Of course, you might feel embarrassed, but you should not be afraid to ask for help when you need it. I hope you found these tips useful!

Until the next post, 

Best,
Juan

How To Study When You Have ADHD

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In 2010, just two months after completing a three year BSc in Florida, I relocated to the UK, to commence my MSc. One year, 195 credits. Looking back, I wished I had taken the part time, two year option. It was one wild year! Though I did graduate with Merit, had I chosen the two year option, my final grade would have been with a Distinction- the highest in the British education system.

 I remember the long sleepless nights. Not much time to date, even less to enjoy more of life. What if II had to contend with ADHD? Oh boy! It’s not easy for most people to study. It’s even more challenging for those with attention deficit hyperactivity disorder.

Those with ADHD have above normal levels of hyperactivity and a below normal ability to focus on a single task. This makes studying especially difficult for adults and children with ADHD. If you are enrolled in school, diagnosed with ADHD, perhaps the following strategies can make studying less challenging:

  1. Remove distractions.  Most of us are easily distracted these days. Those with ADHD are even more susceptible. It’s worth the effort to create a place to study, devoid of distractions as much as possible. A completely bare room with a desk and maybe a clock is ideal. The fewer the number of distractions the better.
  2. Focus on one task at a time. No one is particularly good at switching back and forth between tasks. This is even more challenging for someone with ADHD. Choose a task and commit to working on it until either the task or the allocated time is complete. Then, take a break and move forward.
  3. Take regular breaks. There are people with very short attention spans that have accomplished amazing things by alternating 10-minute work periods with 10-20-minute breaks. A break doesn’t necessarily mean sitting there staring into space. It can be a good time to do a chore around the house, do some pushups, or call a friend.
    • Find the right ratio of working time to break time for you. You’ll never know what works for you without experimenting. There’s a right combination for everyone.
  4. Avoid waiting until the last minute. Plan ahead. Look at your schedule and begin working on papers and studying for tests well in advance. Avoid the temptation to cram the night before. It’s a poor strategy for anyone, but can be even worse for someone with ADHD.
  5. Exercise. Exercise can help to bleed off some of the excess energy that can make it hard to sit still and get to work. It is a great remedy for a variety of ailments. Regular exercise can be a tremendous boost to your ability to focus and study.
  6. Try taking a nap. Naps are a wonderful tool for some but seem to help others very little. Again, experiment and see what works for you. Try short naps, long naps, and everything in between. A little sleep can reset your brain in a way that simply relaxing cannot.
  7. Schedule study time. Have a schedule that you stick to. A routine can be highly beneficial and ensure you don’t fall behind. Catching up is always challenging but is especially challenging for someone with an attention disorder.
  8. Talk to your school. Your school might have accommodations for students with learning challenges. You might be entitled to free tutors, altered testing conditions such as a private room, or additional time for tests. This is true from elementary school to college. You’ll never know if you don’t ask. What do you have to lose?

If you or someone you care about has ADHD, you know how challenging it can be to sit down, focus, and study. However, the tips above can help anyone to be more effective at studying whether they have ADHD or not! 

The key is to experiment and to keep an open mind. The right solution might surprise you. Be sure to get in touch with an appropriate medical professional if a satisfactory result isn’t attained. The right medication, treatment, or expert advice can make a huge difference.

Until the next post,  ADHD and Money Management,

Best, 
Juan

Adult ADHD: The Facts

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May is here!

Hopefully, you are having a much better Spring weather.  

If this is your first time stopping by, a big hearty WELCOME.  To my faithful subscribers, you are appreciated! If you ever need to get in touch, please send a message using the Get In Touch tab. I respond to all messages within 24 hours. In continuing with the mental health series,  ADHD is the focus for this month.

 

According to the American Psychiatric Association,Attention-deficit/hyperactivity disorder (ADHD) is one of the most common mental disorders affecting children. ADHD also affects many adults. Symptoms of ADHD include inattention (not being able to keep focus), hyperactivity (excess movement that is not fitting to the setting) and impulsivity (hasty acts that occur in the moment without thought).  It is more common among boys than girls.

STATS
About 4-5% of the population were diagnosed with adult ADHD before the diagnostic criteria changed in 2013 to include adults. That number may be substantially higher now. 60% or more of those who have ADHD symptoms as children or teens continue to have these traits as adults, including those who were never officially diagnosed. Only 10% of adults with ADHD are currently getting treatment. (Russell Barkley, 2010)

Causes of ADHD
Lower activity levels in the Prefrontal Cortex where attention is controlled is believed to cause ADHD. The lower activity levels are caused by:  

  • Genetics  
  • Lack of Dopamine and Norepinephrine 
  • In less than 10% causes may be environmental, due to illness or head injury, including birth. 
  • Fewer than 5% of these are believed to be from use of alcohol, drugs or nicotine during pregnancy. 

ADHD Diagnosis:
Previous DSM- IV guidelines specified that symptoms must be present before the age of 7; in the DSM-V, that has been changed to age 12.  

  • Adults need to exhibit five symptoms from at least one category, primarily hyperactive or primarily inattentive, or symptoms from both for the diagnosis of ADHD Combined Type. 
  • The symptoms must  lead to impairment in at least two areas of life: work, relationships, social, financial, parenting, home, etc.  
  • Adults with ADHD must have symptoms present since childhood unless caused by a head injury or other trauma.
  • The symptoms must occur in two or more settings.
  • Many adults with ADHD were not diagnosed as children, but find they still have problems in adulthood. If the symptoms have been present since childhood, particularly problems in school with academics and/or behavior, is is possibly undiagnosed ADHD.  (DSM-V, 2013)

Symptoms:

  • Many people have characteristics/traits, but do not show problems with executive functions.
  • They may be very active and high energy, but do not interrupt others, losing track of thoughts, forget things, struggle with disorganized, have problems listening, etc. 
  • These people generally do not meet the criteria for ADHD, and should be evaluated for Anxiety, Bi Polar II or Cyclothymia.

Until the next post, Dealing with ADHD At Work,

Best,

Juan

Things You Should Know About Seeking Treatment For PTSD

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There isn’t a one-size-fits-all solution to PTSD, and it most likely will not be resolved in a short amount of time. Furthermore, if there are comorbidities involved, it will take longer for the therapist to determine what diagnosis and treatment are appropriate. The type of treatment you or your loved one receives is up to your therapist, but below are some common forms of treatment.

Cognitive Processing Therapy
Cognitive Processing Therapy (CPT) is a specific type of therapy used to help people change the way they view trauma. It has been effective in helping reduce symptoms of PTSD, and many mental health specialists recommend this course of action. It’s thought to be one of the most effective treatments available. Trauma changes the way a person feels about themselves and the world, often causing them to develop an overly negative and hopeless view of things. This type of therapy can help them begin to reprocess the way they think about things. 

Prolonged Exposure Therapy
Since avoidance is a symptom of PTSD, therapists will sometimes use a treatment called Prolonged Exposure therapy (PE). This treatment helps people confront the things they’re avoiding in increments. This type of therapy will induce more anxiety and stress than CPT typically does, so therapists will try to equip their patients with anxiety-reducing coping skills.

Eye Movement Desensitization and Reprocessing
EDMR is a different kind of treatment than talking through traumatic events. Instead, the patient is asked to think about the traumatic event while the therapist directs their eye movement. It’s thought that the eye movement while remembering a traumatic event can help drain the emotion and negative feelings attached to it. This type of therapy is still relatively new and is considered a non-traditional form of therapy. 

Medication For PTSD
For some, medication may be helpful in addition to therapy. According to the National Center for PTSD, antidepressants are sometimes effective for treating symptoms of PTSD. These types of medications include SSRIs (selective serotonin reuptake inhibitors) and SNRIs (serotonin-norepinephrine reuptake inhibitors). Your doctor or therapist can help you determine if medication might be right for you.

Treatment for PTSD may not be a cure, as with most mental health disorders total recovery can be difficult or unobtainable. However, many people who receive therapy see a significant and life changing improvement of symptoms. For some, therapy may even lead to a near absolution of symptoms. 

If you’re suffering from PTSD or you know someone who is, know that there are people who can help:

  • The Substance Abuse and Mental Health Services Administration is available 24/7 by calling 1-800-662-HELP (4357).
  • For veterans, the National Center for PTSD is also available by calling 1-800-273-8255 or you can reach online here: https://www.veteranscrisisline.net

Hotlines are a good short-term solution, that should be followed up with therapy work from a trained professional. Build up a support network of people ready and willing to help when symptoms of PTSD become overwhelming.  Be patient with yourself (or your loved one) because PTSD is a real disorder that requires time and care to improve.

Remember, setbacks don’t erase all progress. For best results, learn all you can about PTSD, seek professional help, and keep your focus on healing. 

To Your Success,
Juan

 

Here Is What Experts Say About The Symptoms Of PTSD (pt1)

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Now that you have more insight into its origins, time to examine the four main symptoms, some of which goes beyond what you already know. PTSD may not look the same in every person, and not all people will experience the same severity of symptoms. However, all people with PTSD will exhibit four main symptoms.

  • Re-Experiencing, or Intrusion
  • Avoidance
  • Hyperarousal or “on edge”
  • Negative Cognitions and Mood Symptoms (Feeling worse about yourself or the world)

Most will experience one or two of these symptoms, but people with PTSD will suffer from all of them to some degree. Symptoms usually appear within 6 months of the trauma, though at times they might begin manifesting at a later time. According to the DSM-5, in order to be diagnosed with PTSD, symptoms must last longer than 1 month.  Symptoms must be severe enough to interfere with daily life, and must not be related to other factors such as medication, substance abuse, or illness. That isn’t to say that people experiencing PTSD may not also struggle with things like substance abuse, but that it isn’t the initial source of it. 

Re-Experiencing, or Intrusion
One of the tale-tell signs of PTSD. The person is involuntarily reliving the traumatic event that triggered their PTSD. This intrusion of thought may manifest in a variety of ways including:

  • Nightmares
  • Flashbacks
  • Recurring memories
  • Distressing thoughts
  • Becoming stressed in physical ways like sweating or heart palpitations 

Re-experiencing can be triggered by anything that reminds someone of the event such as words, locations, objects, people, or similar situations.  Of the intrusion symptoms, flashbacks are often the most troubling. A person who has a flashback feels like they’re actually re-experiencing the traumatic event in real time.  Dr. Matthew Tull, a professor of Psychology writes: “researchers have found that most often, a flashback centers on the “Warning! Watch out!” moment when, at the time the trauma occurred, the person first felt the threat of danger. This helps to explain why people having flashbacks may take sudden and strong defensive actions, sometimes causing harm to themselves or others—they’re feeling seriously threatened right now”

Avoidance
A person who experiences a traumatic event may find themselves wanting to avoid things that remind them of the event. They may also become afraid of doing something or going somewhere similar to the original traumatic event. For instance, someone who has been in a serious car accident may avoid driving or may be afraid to drive in certain circumstances such as heavy traffic or snowy roads. Someone who has been sexually abused may avoid intimacy in the future.

Other symptoms of avoidance include: 

  • Avoidance of talking about or having conversations that remind a person of the traumatic event
  • Attempt to avoid close relationships with people that may lead to detachment or estrangement
  • Lack of interest in social events or activities
  • Self-medicating with drugs, alcohol, or risky behavior

Have you learned anything new about PTSD by the symptoms indicated above? Sound off below. Part two is next!

To Your Success,
Juan

All You Need To Know About The History of PTSD

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Photo : Yay Images

Dear Readers,

Welcome to April! This month, we will focus on Post Traumatic Stress Disorder. There is quite a bit to learn, so let’s start at the beginning. Two years ago all our lives were considerably upended. I live in NYC, and still have  very vivid memories waking up to reports, of another 800-900 souls who lost battle with COVID-19 the day before. The virus raged through the city. With more than 9 million of us packed into in small spaces, it was a recipe for the disaster it was.

The NYC Health Commission has been relentless. Every day, there is a television ad imploring residents to be mindful of our mental health. Free counseling and advice is avaialble to those who are struggling. It’s not a stretch to say many are suffering from pandemic related PTSD.  Many people associate post-traumatic stress disorder (PTSD) with combat soldiers. But many were never in the military. Any traumatic event can result in PTSD.

Post-Traumatic Stress Disorder (PTSD), a trauma or stressor related disorder, is debilitating, and affects roughly 7-8% of the population, according to the U.S. Department of Veteran Affairs. Sufferers experience  symptoms brought on by a traumatic event or series of events. Though PTSD is most commonly associated with people who served in the military, anyone who goes through a traumatic experience is at risk for developing it. 

The American Psychiatric Association defines PTSD this way; a psychiatric disorder that may occur in people who have experienced or witnessed a traumatic event such as a natural disaster, a serious accident, a terrorist act, war/combat, or rape or who have been threatened with death, sexual violence or serious injury.

Populations commonly exposed to traumatic events have a higher average of PTSD than the average citizen. Soldiers who served in Operation Iraqi Freedom (OIF) and Enduring Freedom (OEF) returned with a 10-20% rate of PTSD. Of those who served in the Vietnam War, around 15% were diagnosed with PTSD.  

                                                             HISTORY OF PTSD
Although PTSD has been around for centuries, it wasn’t added to the Diagnostic and Statistical Manual of Mental Disorders until 1980. The term became much more familiar to the common American after the Vietnam War. In other times in American history, PTSD was referred to as other things. Physicians noted changes in people, usually soldiers, that couldn’t be wholly explained by wounds or injuries.

A FEW NAMES USED TO DESCRIBE PTSD BEFORE 1980

  • Nostalgia. Coined by Swiss physician Dr. Johannes Hofer in the late 1600s to describe soldiers experiencing deep despair, homesickness, sleeplessness and anxiety. 
  • Soldier’s/irritable heart. Used by Dr. Jacob Mendez Da Costa, to describe physical issues soldiers in the Civil War, not related to combat wounds; constricted breathing, heart palpitations, and other cardiovascular ailments
  • Railway spine or railway brain. PTSD terms not related to soldiers. During the 1800s, railroad travel became very common. It also saw a stark rise in railroad related accidents. People who survived these accidents sometimes suffered from anxiety and sleeplessness, referred to as railway brain.
  • Shell shock. Term used after World War I. A particularly brutal war, with many soldiers coming home experiencing things like anxiety, nightmares, impaired sight and vision, tremors, and fatigue. They were directly exposed to exploding shells on the battlefield, giving the name “shell shock” it’s origin.
  • Gross stress reaction. Used in the DSM-I in 1952 to diagnose psychological issues connected to traumatic events. It was believed symptoms would only last a short period of time. If they persisted longer than 6 months, it was no longer thought to be related to a specific traumatic event.
  • Adjustment reaction to adult life. In 1968, PTSD-related terms were removed and replaced with the words “adjustment reaction to adult life.” Many experts believe this change failed to truly encompass the disorder and related complications and was a step in the wrong direction.
  • Post-traumatic stress disorder. Officially added to the DSM-III in 1980. Writers of the DSM-III used symptoms from people who had survived traumatic events such as war veterans, Holocaust survivors, and sexual victims to help develop the diagnosis description.

PRE 1980’S DEFINITIONS

The 1980s term PTSD was a major shift in the way people began to view reaction to trauma. During World War I, many perceived soldiers with PTSD symptoms as being weak or feeble. It was thought that the things they were feeling were due to a poor constitution. 

The change during the 1980s put PTSD in an entirely new light. According to the U.S. Department of Veterans Affairs. “From an historical perspective, the significant change ushered in by the PTSD concept was the stipulation that the etiological agent was outside the individual (i.e., a traumatic event) rather than an inherent individual weakness (i.e., a traumatic neurosis)” In other words, anyone can be susceptible to a physical and mental reaction to a highly traumatic life event. 

                                                 PTSD IN THE DSM-5 (IN 2013)
In 2013, the Diagnostic and Statistical Manual was updated. PTSD was changed from being categorized as an anxiety disorder, to a “trauma or stressor-related disorder.” One of the reasons for this change is that PTSD is not only exhibited as anxiety. 

Psychiatrist Dr. Tracey Marks explains: “with the Diagnostic and statistical manual that came out in 2013, it was moved to the category of trauma and stress-related disorders. The significance of this is that PTSD is more than anxiety. People have very complex emotions afterward that include guilt, shame, and anger and those are just examples…but lots of things more than just anxiety”.

Did any of this surprise you? Now that the history has been summarised, The next will look at the symptoms, in a two-part post. There is a lot to unpack, and I think it’s best to deliver some of the information in bite sized pieces. See you soon!

To Your Success,
Juan