Addressing Trauma and PTSD

 

When dealing with trauma and PTSD, it’s essential to address both the mindset and the behaviors that can hinder your healing process. Below are some tailored strategies that can help you shift your perspectives and develop healthier coping mechanisms using Cognitive Behavioral Therapy (CBT).

Understanding Your Mindset

Recognize: Trauma’s Voice

Recognizing that trauma has trained you to have the mindset of “something bad will happen.” “When will the other shoe fall?” being aware of this is a BIG step in addressing it. This trauma-voiced thought pattern can create a state of constant anxiety and stress. When you notice this thought, take a moment to pause and reflect:

• Evidence-based thinking

–            Is this thought based on facts

–            Am I reacting to a past thought

–            What evidence do I have for and against this thought

How do I (my voice) want to think about this right now

Challenging Negative Beliefs

Cognitive Restructuring

CBT helps in challenging harmful beliefs. Here are the steps you can take:

v  Identify the Negative Thought: Write down instances when you think something bad will happen.

v  Challenge the Thought: For each instance, ask yourself:

– Evidence-based thinking

•             Is this thought based on facts

•             Am I reacting to a past thought

•             What evidence do I have for and against this thought

•             How do I (my voice) want to think about this right now

 

v  Replace with Rational Thoughts:

Ø   Now, formulate a positive counter-thought about how you want to react.

§  For example,

·          Instead of thinking, “I will fail,”

¨      You remind yourself, I have succeeded in similar situations before.

¨      You Choose to follow through with the action

Developing Healthy Coping Mechanisms

Self-Developing Positive actions

Engage in activities that promote well-being and help you think through negative thoughts:

•             Routine Physical Activity: Exercise releases endorphins and can reduce symptoms of anxiety and depression. A simple walk can alter the trauma reaction.

•             Mindfulness Practices: Techniques such as meditation/prayer and deep breathing can ground you in the present moment, reducing feelings of impending doom.

Journaling

Writing about your thoughts and feelings can provide clarity and insight into your experiences. Structure your journaling around:

v  Identifying Triggers: What events or situations trigger feelings of anxiety?

v  Recording Emotions: Write down how those triggers make you feel and what thoughts accompany those feelings.

v  Evaluating Coping Strategies: After experiencing a trigger, write down what coping mechanisms you used and their effectiveness.

Seeking Professional Help

While self-help strategies can be effective, professional guidance may also be beneficial. A licensed therapist trained in CBT can provide you with personalized techniques and a safe space to explore deeper emotional wounds.

Conclusion

Healing from trauma and PTSD is a journey that takes time and effort. By recognizing negative thought patterns, challenging them, and implementing healthy coping mechanisms through you can work towards a more positive mindset and improved emotional well-being.

Remember, you are not alone, and support is available when you need it.

Contributions from https://psy.day

 

Understanding ADHD in Adults

What is ADHD?

Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental issue that typically manifests in childhood and most of the time continues into adulthood. Though often characterized by inattention, hyperactivity, and impulsivity, adults with ADHD may experience additional challenges like disorganization, difficulty with time management, and challenges in maintaining relationships and employment.

Key Symptoms of Adult ADHD

•    Inattention: Difficulty sustaining focus, forgetfulness, being overwhelmed, and frequent errors in work or other activities.

•  Hyperactivity: Restlessness, feeling “on the go,” need for new stimuli, and difficulty relaxing.

•  Impulsivity: Difficulty waiting for things to happen, interrupting others, not fully listening to others, others feeling dismissed by you, and making hasty decisions.

Impacts of ADHD in Adulthood

ADHD can affect various aspects of life, including:

•   Work: Challenges with completing tasks on time, organizing work, and prioritizing responsibilities.

•   Relationships: Misunderstandings with partners, friends, or family members due to inattentiveness, impulsive behaviors, or over-emotional reactions.

•  Mental Health: Increased risk of anxiety, depression, and low self-esteem.

Self-Care Plan for Individuals with ADHD

A self-care plan can help manage ADHD symptoms more effectively. Here’s a suggested framework:

1. Routine Establishment

• Create a consistent daily schedule to help with time management. (work)
• Use planners or digital calendars for appointments and tasks.
• Make a total list of to-do's, and let your ADHD pick the one you want to do! (home)

2. Healthy Lifestyle Choice Diet: Incorporate balanced meals rich in protein, omega-3 fatty acids, and complex carbohydrates.

•   Exercise: Aim for regular physical activity to improve focus and reduce hyperactivity.

•   Sleep: Establish a bedtime routine to ensure adequate rest.

3. Mindfulness Practices

•   Practice mindfulness or meditation to enhance focus and reduce stress.

•   Consider yoga or deep-breathing exercises as part of your routine.

4. Social Support

•    Engage with support groups or family for encouragement and understanding.

•   Seek professional help when needed, like therapy or coaching specialized in ADHD.

5. Set Realistic Goals

•        Break tasks into smaller steps to make them more manageable
•        Celebrate achievements, no matter how small, to maintain motivation

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