Post-Traumatic Stress: What is it?

Post-traumatic stress is an emotional response which may occur after a stressful event or experience. Some examples may include: an accident; sexual, physical or emotional abuse; and natural disasters.

Depending on the events, it may leave a person feeling a range of unpredictable emotions such as denial, anger, confusion, guilt, disconnected/numb, sadness, shame, anxiety/fear, and shock/disbelief.

One may also experience a sense of loss of security or safety; physical symptoms such as difficulty concentrating, nausea or headaches; flashbacks; nightmares; and strained relationships.

Source: psychologytools.com

Some of these are considered common responses following a stressful traumatic event; however, this becomes more concerning when these feelings or difficulties become prolonged (continues or worsens beyond one month after the event) and impact other areas of life (e.g., work, school, relationships).

Coping with trauma related difficulties

Movement & Exercise

• Rhythmic exercises – walking, running, dancing.

• Be mindful about your body and movements while exercising.

Connect with others

• Surround yourself with those who make you feel loved, accepted and supported.

• Meet new people, develop new friendships, and reconnect with old friends with whom you have healthy relationships.

• Join in and engage in social events.

Ask for support

• Engage with trusted family or friends – This does not always mean that you need to discuss your trauma if you do not wish to do so. It may just mean them accompanying you on a walk or helping with practical tasks.

• Consider joining a trauma survivor support group.

• Seek professional support.

Self-regulation techniques

• Allow yourself to feel the feelings, acknowledge and accept them, then reorient yourself to the “here and now”, the present.

• Deep breathing

• Sensory regulation – create an environment which helps regulate and calm your sensory system. Use calming scents or sounds, ground yourself and connect with your surroundings of what you can see, or what you can touch.

Engage in activities/hobbies that you enjoy.

• Sports, music, gardening, arts and crafts.

Self-care

• Minimise stress

• Prioritise yourself

• Use a planner – keep the tasks in your day manageable, achievable, and balanced.

• Maintain a good routine - Eat a well-balanced diet, drink enough water, and maintain a good routine around sleep.

Helping a loved one

• Offer a non-judgemental listening ear should your loved one wish to talk.

• Offer practical support – do the grocery run, school drop off/pick up, and help with housework or cooking.

• Remain patient and understanding, and look after yourself too. It can be difficult to see a loved one go through the impacts of a traumatic experience. You may experience your own emotional response to this.

• Encourage and assist your loved one with maintaining routines, engaging in activities of enjoyment, practicing and using self-regulation techniques, and taking care of themselves.

I hope this provides some simple strategies for improving overall wellbeing.

Teracia Sehgal

Psychologist

“Trauma- and Stressor-Related Disorders.” In Diagnostic and Statistical Manual of Mental Disorders. DSM Library. American Psychiatric Association, 2013. https://dsm.psychiatryonline.org/doi/full/10.1176/appi.books.9780890425596.dsm07

“NIMH » Helping Children and Adolescents Cope with Disasters and Other Traumatic Events: What Parents, Rescue Workers, and the Community Can Do.” Accessed October 27, 2021. https://www.nimh.nih.gov/health/publications/helping-children-and-adolescents-cope-with-disasters-and-other-traumatic-events

“The Effectiveness of Body-Oriented Psychotherapy: A Review of the Literature » PACJA.” Accessed October 29, 2021. https://pacja.org.au/2015/07/the-effectiveness-of-body-oriented-psychotherapy-a-review-of-the-literature/

Ley, Clemens, María Rato Barrio, and Andreas Koch. “‘In the Sport I Am Here’: Therapeutic Processes and Health Effects of Sport and Exercise on PTSD.” Qualitative Health Research 28, no. 3 (February 1, 2018): 491–507. https://doi.org/10.1177/1049732317744533

Hegberg, Nicole J., Jasmeet P. Hayes, and Scott M. Hayes. “Exercise Intervention in PTSD: A Narrative Review and Rationale for Implementation.” Frontiers in Psychiatry 10 (2019): 133. https://doi.org/10.3389/fpsyt.2019.00133

Stress and Milkshakes. What is the learning here about stress?

Alia Crum, a Yale Psychology student was fascinated by the placebo effect. An example of the placebo effect is when a participant in a psychological study is given a sugar pill instead of a pain killer but has pain relief as they believed they were given the pain medication. Ms Crum extended this idea in relation to our beliefs regarding mindset and hunger using Milkshakes!

The study involved 2 groups. One group received a Milkshake labelled "Sensible - 140 calorie shake" the second group received a Milkshake labelled "Indulgent - 620 calorie shake".  Blood samples were taken of both groups, on 3 separate occasions (before the study, just prior to having the shake and then just after) to measure their ghrelin levels. Ghrelin is commonly referred to as the "hunger hormone", as it stimulates appetite. After we eat a meal ghrelin levels typically reduce when we feel we are full (i.e., reached satiety).

The "Indulgence" group produced a dramatically steeper decline in ghrelin after consuming the shake, whereas the "Sensible" group produced a relatively flat ghrelin response.

However, both groups were given the exact same Milkshake!  All participants were given a 380 calorie Milkshake.

Participants' sense of feeling satisfied was consistent with what they believed they were consuming rather than the actual nutritional value of what they consumed. This belief also influenced their grehlin levels (i.e., created a physical response).

CONCLUSIONS

Our mindset and beliefs ("I have indulged"), can influence our experience ("I no longer feel hungry").

Extend this idea to how you perceive stress?  Ms Crumb did another study exploring this. Not quite as interesting as using Milkshakes but confirming the same theme.

People who believed stress as being negative experienced more stress than those who believed stress as being an opportunity to learn or improve.

What is your Mindset when something stressful occurs? How do you respond?

Here are some simple strategies to try to reduce your stress response

1. Take 3 slow deep breaths - "In for 3, and out for 3".

2. Excuse yourself from the situation for a few moments to take the 3 slow breaths. A favourite is saying you need to go to the loo!

3. Recognise the stress, rather than ignore it. Write about it. Heaps of research that supports writing as a way of helping us stand back from unhelpful thoughts.

4. Thought challenge. Has your mind gone into overdrive? Be curious. What is it about this situation that is so stressful? Is it just your automatic response, and all you need to do is seek further information first before doing anything? Ask questions.

5. Learn Mindfulness. My favourite which really encompasses all of the above.

6. Or why not just go outside for a walk and buy a Milkshake! Perhaps not the most healthy approach, but hey I had to suggest it!

I hope you get value from this technique

Margie Ireland

Psychologist (MAPS)