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You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of. - Jim Rohn

I caught myself again saying the words, "I don't feel safe." This is relatively new to my lexicon. I hear it often now. Men and women say it. Children say it. It's a beautiful awareness evolved from our new understanding of trauma. Life impacts our central nervous system and can leave long-lasting impressions that resurface as we navigate our way through our current lives.

Our safety gauge dictates how we move towards life and how we shy away from it. Of course, being safe and feeling safe are essential for the body's survival. But if I unpack this often overused statement I can see how the concept of safety is far more complex than first meets the eye.

Finding the Simplicity in Feeling Safe

Safety can be real or perceived. Danger can be real or perceived. It's my responsibility to hone my discernment in how I can self-regulate and always keep myself safe. If there is no real and present danger ... who or what is fuelling my anxiety and keeping me in the low-lying shadows of anxiety?

It is said there are four main states: Stimulated, Calm, Comfortable and Uncomfortable. Therefore, when feeling safe I can be calm and uncomfortable. Unsafe makes me stimulated and/or uncomfortable. These states are not fixed. They also increase and decrease their intensity depending on my mood, health and overall feeling of wellness. So, if that's the case ... my feeling safe is very dependent on both my external and internal landscapes. Clearly, I need more discernment, and that only comes from a pause and some present-moment reflection. It will take time and practise to get this skill down to second nature - but I know it's worth it.

God, grant me the serenity

to accept the things I cannot change,

the courage to change the things I can,

and the wisdom to know the difference. - Serenity Prayer

I often cannot change my external landscapes and I'm more and more trusting and accepting of what is. What I find more challenging, and therefore more rewarding and more valuable, is taking full responsibility for my internal landscapes. This might sound obvious, however, more and more as a society we are moving away from self-responsibility and more and more into the blame-game.
Understanding that I can only control my inner landscape allows me to let go of all else. Image: Gabriel Benois

The secret ingredients to true happiness? Decisive optimism and personal responsibility. - Amy Leigh Mercree

I notice when I the world to make me feel safe and I'm fixated on the external dictating my safety, my balance, my inner-equilibrium is rocked and I can become derailed. It can be as simple as my partner withdrawing attention. They are not there for me as I would like and I start feeling insecure (not safe). I can often lose balance in ways I don't understand. I then get preoccupied with the recovery. Calling on all my irrational defense mechanisms to make sweeping generalisations; I am better off alone, relationships are the worst, I don't need anyone, I can only depend on me, etc.

Those quick, back-to-balance, Band-Aid impulses pull my focus away from discerning the trigger-point(s) that knocked me off balance in the first place. I am hijacked by notions of self-preservation. I am swiftly distracted by antidotes and the elimination of the uncomfortable arousal and alarm that I lose sight of the core wound. Nine times out of ten, I am fixated on an external reason for my inner disturbances. Again, it's perhaps a fantastic and necessary response to real and present danger ... but not at all helpful in breaking old trauma-cycles and negative behavioural patterns.

Better Understanding and Supportive Self-dialogue

I want to be in an intelligent conversation about my state of being in every given moment. I want to be in a symbiotic relationship with the world. I want to own my real experiences and my reality. I don't want to live in a 'false' heightened awareness of dopamine, adrenaline, and cortisone when I don't actually need to.

We are made wise not by the recollection of our past, but by the responsibility for our future. - George Bernard Shaw

To reiterate, I am not talking here about extreme abuse or threat. I am talking about my daily relating to the world around me. Safety is not only the absence of fear. It's also the mastering of perceptions and the letting go of knee-jerk habits that perhaps no longer serve me. For example, I was once chased and mugged whilst on holiday in Paris. Subsequently, I am in terror when I hear anyone running behind me. It's literally terrifying. It's taken many years to moderate that terror. It's taken wilful, soothing self-talk to convince my nervous system that I am not in present danger. I no longer turn and face every runner and beg them to slow down and walk past me. I no longer plead with them to stop running and give them the full explanation of my trauma-response. It is my responsibly to thank my nervous system for the alert based on past experiences and then to update the software and lean into the fact that I am indeed safe.

Press Pause when Possible

Like so many of us, I am complicated and a mass of contradictions. Finding the 'pause' button to allow solutions or understanding to rise from presence is my main practice. To simply breathe and feel into the Truth of my mental, emotional and physical states. To not simply let the old programmes habitually run me.
Pressing 'pause' helps me interrupt old programmes and make better choices. Image: Brooke Cagle
I don't yet have the familiar habit or ease to ask for what I want or conversely, reject what I don't want when I find myself in a situation where I feel 'unsafe' or 'inauthentic'. I override myself and put up with so much because I think it's the 'right' thing to do. There are thousands of learned mental responses that keep my old behaviours alive: Don't rock the boat. Turn the other cheek. Don't be so dramatic. Stop drawing attention to yourself. Stop being precious. Suck it up Princess. First world problems etc. etc. etc.

All these short, sharp one-liners keep me in check. They keep a sham of safety and me in my comfort zone. But if I am honest, how comfortable is my comfort zone? It often feels like a 'safe' prison where the more authentic me is desperate to escape. These internal admonishments keep me from facing my fear and engaging my risk and courage in order to grow. I end up staying too long in conversations I'd rather leave. I am silent when I should speak up. I turn the feelings inwards and somehow hurt myself. I waste time in great epic (and brilliant) ruminations in my head after the event has passed with what I really wish I'd said or done.

I want to state clearly and with conviction: "I don't worry about who will be offended if I speak my truth - I worry about who will be misled and deceived if I don't!"

But I do worry and I can also trap myself with pride or image management. I want to be seen as a good man. I don't want to lose favour or love. So I keep the perceived external peace. Again, there's a feeling of personal sacrifice and inner-conflict around authenticity. I freeze in self-betrayal in a heart-beat and can render myself speechless or inert.

I want to expose all these untruths that bind and gag me. I want to liberate myself from these invisible chains. I want always to monitor that my delivery is appropriate to my content. I rarely regret what I say, but I often question my delivery. It's an art to deliver a clear, clean message that is heard from a place of mutual understanding rather than attack and blame.

I am not what happened to me ... I am what I choose to become. - C.G. Jung

The need to feel safe is both essential and a trap. It's a trap when the illusion of safety detracts from the reality and expansion that courageous Self-Responsibility affords. I need only keep enquiring into what it is that I need to feel safe - how can I take full responsibility for my internal landscapes and move away from, or reconcile, external landscapes that no longer serve me.

I have a 'go-to' phrase that supports my self-improvement and my self-care. It never fails me in all situations when I am reaching for a peaceful resolution with people or with the world.
I am 100% responsible for 50% of all the dynamics I find myself in. I accept I am 100% responsible for 50% of any situation. Image: Yamon Figurs
I must devote 100% of my responsibility and awareness to my 50% of any situation. This models good intention and commitment to bringing clarity and authentic solutions. It offers equally, empowerment and deep relief. I cannot 'fix' other people or the world. Staying with my own self-awareness and process always produces the most benevolent outcome. I have been in the habit of cleaning mirrors with a dedication and ardour that was seemingly virtuous. It was, in fact, a futile endeavour. More often than not I hadn't noticed that all along, the dirt was on my face, and not on the mirror's surface.

John O'Donohue is a beloved poet and philosopher. A deeply religious man. A man steeped in the power of self-reflection and breaking the human condition-bondage. His following poem gives me a sense of hope and self-responsibility that awakens my soul's thirst for an eternal new beginning - An Eternal Self-Emergence that is both safe and offers safety.
In out-of-the-way places of the heart, Where your thoughts never think to wander, This beginning has been quietly forming, Waiting until you were ready to emerge. For a long time it has watched your desire, Feeling the emptiness growing inside you, Noticing how you willed yourself on, Still unable to leave what you had outgrown. It watched you play with the seduction of safety And the gray promises that sameness whispered, Heard the waves of turmoil rise and relent, Wondered would you always live like this. Then the delight, when your courage kindled, And out you stepped onto new ground, Your eyes young again with energy and dream, A path of plenitude opening before you. Though your destination is not yet clear You can trust the promise of this opening; Unfurl yourself into the grace of beginning That is at one with your life's desire. Awaken your spirit to adventure; Hold nothing back, learn to find ease in risk; Soon you will be home in a new rhythm, For your soul senses the world that awaits you. ~ What arises for you when reading this article and/or the poem? What are your reflections and insights? We'd love to hear from you in the comments below. Much love and clarity to you, beloved ... As always, we journey together. Team UPLIFT

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You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of. - Jim Rohn I caught myself again saying the words, "I don't feel safe." This is relatively new to my lexicon.

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We provide specialist treatment and support for veterans from every service and conflict, focusing on those with complex mental health issues.

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FC MHA Lesson 5 Homework Assignment "PTSD"

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PTSD UK - a community for everyone in the UK affected by Post Traumatic Stress Disorder

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When is it diagnosed?

When you go through something you find traumatic it's understandable to experience some symptoms associated with PTSD afterwards, such as feeling numb or having trouble sleeping. This is sometimes described as an 'acute stress reaction'.

Many people find that these symptoms disappear within a few weeks, but if your symptoms last for longer than a month, you might be given a diagnosis of PTSD. Your GP might refer you to a specialist before this if your symptoms are particularly severe.

I started experiencing symptoms of PTSD after my boyfriend died. I suffered extremely vivid flashbacks that could happen at any time, anywhere, and were deeply distressing... I threw myself into another relationship very quickly to try and avoid how I was feeling, but then also would not express much affection to my new partner.

Are there different types of PTSD?

If you are given a diagnosis of PTSD, you might be told that you have mild, moderate or severe PTSD. This explains what sort of impact your symptoms are having on you currently - it's not a description of how frightening or upsetting your experiences might have been.

PTSD may be described differently in some situations:

Delayed-onset PTSD - if your symptoms emerge more than six months after experiencing trauma, this might be described as 'delayed PTSD' or 'delayed-onset PTSD'.

Complex PTSD - if you experienced trauma at an early age or it lasted for a long time, you might be given a diagnosis of 'complex PTSD'. (See our page on complex PTSD for more information.)

Birth trauma - PTSD that develops after a traumatic experience of childbirth is also known as 'birth trauma'. (See our page on PTSD and birth trauma for more information.)

If you experience some PTSD symptoms while supporting someone close to you who's experienced trauma, this is sometimes known as ' secondary trauma '.

I couldn't understand why I felt like my brain wasn't functioning - I couldn't remember things, I couldn't process things. It was like my brain had just slowed down and ground to a halt.

Experiences of facing stigma

There are lots of misconceptions about PTSD. For example, people may wrongly assume it means you are 'dwelling' on past events. They might even suggest that you should 'get over it' or 'move on'. But having PTSD isn't a choice or a sign of weakness, and it's important to remember that you are not alone.

(See our page on stigma and misconceptions for lots of ideas on how to deal with stigma.)

This information was published in May 2017. We will revise it in 2020.

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When you go through something you find traumatic it's understandable to experience some symptoms associated with PTSD afterwards, such as feeling numb or having trouble sleeping. This is sometimes described as an 'acute stress reaction'. Many people find that these symptoms disappear within a few weeks, but if your symptoms last for longer than a month, you might be given a diagnosis of PTSD.

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European Society for Traumatic Stress Studies

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easy to read leaflet

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Post Traumatic Stress Disorder (PTSD).html

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Post traumatic stress disorder (PTSD) | Talking about mental health - Episode 17

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Living with PTSD can feel overwhelming. This page offers some practical suggestions for looking after yourself.

Tips on coping with flashbacks

Flashbacks can be very distressing, but there are things you can do that might help. You could:

Focus on your breathing. When you are frightened, you might stop breathing normally. This increases feelings of fear and panic, so it can help to concentrate on breathing slowly in and out while counting to five.

Carry an object that reminds you of the present. Some people find it helpful to touch or look at a particular object during a flashback. This might be something you decide to carry in your pocket or bag, or something that you have with you anyway, such as a keyring or a piece of jewellery.

Tell yourself that you are safe. It may help to tell yourself that the trauma is over and you are safe now. It can be hard to think in this way during a flashback, so it could help to write down or record some useful phrases at a time when you're feeling better.

Comfort yourself. For example, you could curl up in a blanket, cuddle a pet, listen to soothing music or watch a favourite film.

Keep a diary. Making a note of what happens when you have a flashback could help you spot patterns in what triggers these experiences for you. You might also learn to notice early signs that they are beginning to happen.

Try grounding techniques. Grounding techniques can keep you connected to the present and help you cope with flashbacks or intrusive thoughts. For example, you could describe your surroundings out loud or count objects of a particular type or colour. (See our page on self-care for dissociative disorders for more information on grounding techniques.)

You can't stop the waves but you can learn to surf; through my PTSD recovery journey I've learnt that emotions come and go in waves [...] it's best not to fight against them but ride with them.

Get to know your triggers

You might find that certain experiences, situations or people seem to trigger flashbacks or other symptoms. These might include specific reminders of past trauma, such as smells, sounds, words, places or particular types of books or films. Some people find things especially difficult on significant dates, such as the anniversary of a traumatic experience.

Confide in someone

Lots of people who experience PTSD find it hard to open up to others. This may be because you feel unable to talk about what has happened to you. However, you don't need to be able to describe the trauma to tell someone how you are currently feeling.

It could help to talk to a friend or family member, or a professional such as a GP or a trained listener at a helpline. ( See our page on telephone support for more information about helplines.)

Give yourself time

Everyone has their own unique response to trauma and it's important to take things at your own pace. For example, it may not be helpful to talk about your experiences before you feel ready. Try to be patient with yourself and don't judge yourself harshly for needing time and support to recover from PTSD.

Try peer support

Peer support brings together people who have had similar experiences, which some people find very helpful. ( See our pages on peer support for more information about what it involves and how to find a peer support group to suit you.)

Hope. There is always hope. With the right treatment and support, things will get better. I'm a living testament.

Find specialist support

You might find it useful to contact an organisation that specialises in advice and support for PTSD, such as ASSIST Trauma Care. It could also be helpful to find an organisation with expertise in the particular type of trauma you have experienced. (See our useful contacts page for details of relevant organisations.)

Look after your physical health

Coping with PTSD can be exhausting. You might feel like you can't find the energy to take care of yourself, but looking after your physical health can make a difference to how you feel emotionally. For example, it can help to:

Think about your diet. Eating regularly and keeping your blood sugar stable can help you cope when things feel difficult. (See our pages on food and mood for more information.)

Try to exercise. Exercise can be really helpful for your mental wellbeing. (See our pages on physical activity for more information.)

Spend time outside. The outside world might feel overwhelming, but spending time in green space can boost your wellbeing. (See our pages on ecotherapy for more information.)

Avoid drugs and alcohol. While you might want to use drugs or alcohol to cope with difficult feelings, memories or physical pain, they can make you feel worse in the long run. They can also make other problems worse, such as difficulty sleeping. (See our pages on recreational drugs and alcohol for more information.)

PTSD and sleep problem s
Lots of people who experience PTSD have problems sleeping. You might find it hard to fall or stay asleep, feel unsafe during the night, or feel anxious or afraid of having nightmares. ( See our page on coping with sleep problems for more information.)

The things that helped me: I took up running (which helped me sleep, as it seemed to 'clear' the excess adrenaline); talking to lots of my friends and my sisters, again and again; giving up sugar and alcohol (I was using them as masks for my erratic behaviour).

This information was published in May 2017. We will revise it in 2020.

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Self-care for PTSD | Mind, the mental health charity - help for mental health problems

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Living with PTSD can feel overwhelming. This page offers some practical suggestions for looking after yourself. Tips on coping with flashbacks Flashbacks can be very distressing, but there are things you can do that might help. You could: Focus on your breathing. When you are frightened, you might stop breathing normally.

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Just over a decade ago, most research showed PTSD to be an incurable condition (Benedek, Friedman, Zatzick, & Ursano, 2009) but evidence and research proves it is possible for PTSD to be successfully treated many years after the traumatic event occurred, which means it is never too late to seek help. Evidence suggests that around 70% of people who suffer with PTSD in the UK do not receive any professional help at all.

Traumatic events can be very difficult to come to terms with, but confronting and understanding your feelings and seeking professional help is often the only way of effectively treating PTSD.
ASSESSMENT
Before having treatment for PTSD, a detailed assessment of your symptoms will be carried out to ensure treatment is tailored to your individual needs.

If you seek help through the NHS, your GP will often carry out an initial assessment, but it is likely you will be referred to a mental health specialist for further assessment and treatment if you have had symptoms of PTSD for more than four weeks or your symptoms are severe.
WATCHFUL WAITING
If you have mild symptoms of PTSD, or you have had symptoms for less than four weeks, an approach called watchful waiting may be recommended.

Watchful waiting involves carefully monitoring your symptoms to see whether they improve or get worse. Although frustrating, it is sometimes recommended because 2 in every 3 people who develop problems after a traumatic experience will get better without treatment within a few weeks.

If watchful waiting is recommended, you should have a follow-up appointment within one month.
PSYCHOTHERAPY
If you have PTSD that requires treatment, psychotherapy is usually recommended first. A combination of treatments may be recommended If you have severe or persistent PTSD.

Psychotherapy is a type of therapy often used to treat emotional problems and mental health conditions such as PTSD, depression, anxiety and obsessive compulsive disorder. It focuses on the PTSD experience. The aim is that you can`t change or forget the experience, but you can learn to think differently about what happened and lose the 'emotional charge' behind it.

The two main types of psychotherapy used to treat people with PTSD are:
Cognitive behavioural therapy (CBT) Eye movement desensitisation and reprocessing (EMDR)
Relaxing therapies such as yoga, massage and acupuncture can also help. Whilst these do not resolve PTSD these can help to alleviate some of the symptoms of hypervigilance, by teaching and helping you to relax and manage stress - there are some practical tips that can help in the meantime too.

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Just over a decade ago, most research showed PTSD to be an incurable condition (Benedek, Friedman, Zatzick, & Ursano, 2009) but evidence and research proves it is possible for PTSD to be successfully treated many years after the traumatic event occurred, which means it is never too late to seek help.

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For women who have experienced sexual abuse or violence

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For women who have experienced sexual abuse or violence

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Survivors' Network | Supporting survivors of sexual violence and abuse in Sussex

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Supporting survivors of sexual violence and abuse in Sussex

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For men who have experienced sexual or domestic violence

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Our confidential helpline is available for all men across the UK suffering from domestic violence or domestic abuse by their current or former wife or partner (including same-sex partner).

This can range from actual violence or object throwing to mental abuse such as constant bullying or constant insults.

We provide both emotional support and practical information.

We receive calls from male victims across all age ranges and professions:

* From dustmen and doctors to bankers and builders,
* From men in their 20s to men in their 80s,
* From men across England, Northern Ireland, Scotland and Wales.

We welcome calls from mothers, sisters and friends of male victims seeking information.

We also receive calls from support organisations, charities and statutory agencies such as local authorities and police forces.

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Our confidential helpline is available for all men across the UK suffering from domestic violence or domestic abuse by their current or former wife or partner (including same-sex partner). This can range from actual violence or object throwing to mental abuse such as constant bullying or constant insults.

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Who will assess you and can refer you for psychotherapy.

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Threshold - BHT low cost counselling services for women with PTSD

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Threshold - BHT low cost counselling services for women with PTSD

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(Monday and Tuesday)

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Threshold provides support to women with a wide range of issues, including anxiety, depression, self-harm, post-traumatic stress, chronic low self-esteem, suicidal thoughts, parenting issues, birth trauma and perinatal depression.

Many of the women have past or current experience of abuse or violence; most living on low incomes.

We believe that women-only services deliver better outcomes for women, which have wider societal and economic impacts. Increased confidence and holistic support offered enables women to better support their selves, their families and improve outcomes for their children.
We offer:

1. A range of 1-1 counselling and therapy options offered by trained counsellors, art psychotherapists and volunteer counsellors.

2. Wellbeing group-work and workshops in protective behaviors, art therapy, post-natal depression and trauma.

3. Intern placements and volunteering opportunities.

4. Occasional crèche sessions to support some activities.

5. Women only pop up drop-in sessions, in-house and via outreach. Click here to email us for information

Downloadable information
Click here to download our Threshold referral form Click here to download our latest Threshold activities calendar Click here or to your right to download a copy of BHT's Threshold service leaflet (PDF, 273kb)
How to contact the service

By telephone

01273 929471
Click here to email BHT's Threshold Women's services
By email
Click here to visit BHT Threshold's Facebook page Click here to visit BHT Threshold's Twitter page
BHT Threshold on social media

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Threshold Women's Services on BHT | (Monday and Tuesday) Share this page Threshold provides support to women with a wide range of issues...

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FC Lesson 13 "19 people describe whta it's like to have PTSD" 3.1.pdf

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FC Lesson 13 "Burning brighter - my experience of PTSD" unit 13:3.2.pdf

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A& I service & support

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Mind in Brighton and Hove, promoting good mental health in our city and across Sussex.

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Join the fight for better mental health. Support Mind in Brighton and Hove today by donating, fundraising, volunteering or sharing.

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EMDR

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EMDR is a multifaceted treatment used in conjunction with other modalities or as a stand alone treatment. EMDR was validated in 2005 by NICE (National Institute of Clinical Excellence) as a treatment choice for PTSD (Post Traumatic Stress Disorder). It has since been developed to treat most other areas of emotional disturbance.

When a person is traumatised, the brain's healing process may become overloaded or 'stuck', leaving the original disturbing experience 'unprocessed'. These raw memories are stored in the brain and can continue to cause disturbance when perceived similar events are experienced. EMDR draws upon successful elements from a range of therapies and combines them with eye movements or other bilateral stimulation (gentle tapping or audio cues) so that the brain's information processing system is stimulated. This enables the original trauma to be desensitised and reprocessed.

One theory underlying EMDR is that as REM (dream) sleep works to process the day's events, eye movements during EMDR sessions do the same for traumatic memories and enables the brain to healthily process the experience.

A wealth of research has been conducted demonstrating the benefits of EMDR in treating psychological trauma.

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EMDR is a multifaceted treatment used in conjunction with other modalities or as a stand alone treatment. EMDR was validated in 2005 by NICE (National Institute of Clinical Excellence) as a treatment choice for PTSD (Post Traumatic Stress Disorder). It has since been developed to treat most other areas of emotional disturbance.

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From time to time, researchers, policy makers, philanthropy and practitioners all join together in a coordinated response to the most pressing issues facing America's youth. I've been involved with this process for long enough to have participated in each of these roles. I recall during the early 1990s experts promoted the term ' resiliency ' which is the capacity to adapt, navigate and bounce back from adverse and challenging life experiences. Researchers and practitioners alike clamored over strategies to build more resilient youth.

In the early 2000s the term 'youth development' gained currency and had a significant influence on youth development programming, and probably more importantly how we viewed young people. Youth development offered an important shift in focus from viewing youth as problems to be solved to community assets who simply required supports and opportunities for healthy development. I have, for the most part, attempted to nudge and cajole each of these approaches to consider the unique ways in which race, identity and social marginalization influence the development of youth of color.

Treating the Whole Person

More recently, practitioners and policy stakeholders have recognized the impact of trauma on learning, and healthy development. The term 'trauma-informed care' has gained traction among schools, juvenile justice departments, mental health programs and youth development agencies around the country. Trauma-informed care broadly refers to a set of principles that guide and direct how we view the impact of severe harm on young people's mental, physical and emotional health. Trauma-informed care encourages support and treatment of the whole person, rather than focus on only treating individual symptoms or specific behaviors.
Disruptive behavior is a symptom of a deeper harm rather than defiance or disrespect.
Trauma-informed care has become an important approach in schools and agencies that serve young people who have been exposed to trauma, and here's why. Some school leaders believe that the best way to address disruptive classroom behavior is through harsh discipline. Research shows that school suspensions may further harm students who have been exposed to a traumatic event or experience (Bottiani et al. 2017). Rather than using discipline, a school that uses a trauma-informed approach might offer therapy or counselling to support the restoration of that student's well-being. The assumption is that the disruptive behavior is the symptom of a deeper harm, rather than wilful defiance, or disrespect.

While trauma-informed care offers an important lens to support young people who have been harmed and emotionally injured, it also has its limitations. I first became aware of the limitations of the term 'trauma-informed care' during a healing circle I was leading with a group of African American young men. All of them had experienced some form of trauma ranging from sexual abuse, violence, homelessness, abandonment, or all of the above. During one of our sessions, I explained the impact of stress and trauma on brain development and how trauma can influence emotional health. As I was explaining, one of the young men in the group named Marcus abruptly stopped me and said, "I am more than what happened to me, I'm not just my trauma." I was puzzled at first, but it didn't take me long to really contemplate what he was saying.

The term 'trauma-informed care' didn't encompass the totality of his experience and focused only on his harm, injury and trauma. For Marcus, the term 'trauma-informed care' was akin to saying, you are the worst thing that ever happened to you. For me, I realized the term slipped into the murky water of deficit-based, rather than asset-driven strategies to support young people who have been harmed. Without careful consideration of the terms we use, we can create blind spots in our efforts to support young people.
"I am more than what happened to me, I'm not just my trauma." - Marcus
The Limits of Trauma-informed Care

While the term trauma-informed care is important, it is incomplete. First, trauma-informed care correctly highlights the specific needs for individual young people who have exposure to trauma. However, current formulations of trauma-informed care presumes that the trauma is an individual experience, rather than a collective one. To illustrate this point, researchers have shown that children in high violence neighborhoods all display behavioral and psychological elements of trauma (Sinha & Rosenberg 2013). Similarly, populations that disproportionately suffer from disasters like Hurricane Katrina share a common experience that if viewed individually simply fails to capture how collective harm requires a different approach than an individual one.

Second, trauma-informed care requires that we treat trauma in people but provides very little insight into how we might address the root causes of trauma in neighborhoods, families, and schools. If trauma is collectively experienced, this means that we also have to consider the environmental context that caused the harm in the first place. By only treating the individual, we only address half of the equation, leaving the toxic systems, policies and practices neatly intact.

Third, the term trauma-informed care runs the risk of focusing on the treatment of pathology (trauma), rather than fostering the possibility (well-being). This is not an indictment on well-meaning therapists and social workers, many of whom may have been trained in theories and techniques designed to simply reduce negative emotions and behavior (Seligman 2011). However, just like the absence of disease doesn't constitute health, nor the absence of violence constitute peace, the reduction pathology ( anxiety, anger, fear, sadness, distrust, triggers) doesn't constitute well-being (hope, happiness, imagination, aspirations, trust). Everyone wants to be happy, not just have less misery. The emerging field of positive psychology offers insight into the limits of only 'treating' symptoms and focuses on enhancing the conditions that contribute to well-being. Without more careful consideration, trauma-informed approaches sometimes slip into rigid medical models of care that are steeped in treating the symptoms, rather than strengthening the roots of well-being.
A collective view of trauma promotes holistic healing.
What is needed is an approach that allows practitioners to approach trauma with a fresh lens which promotes a holistic view of healing from traumatic experiences and environments. One approach is called healing-centered, as opposed to trauma-informed. A healing-centered approach is holistic involving culture, spirituality, civic action and collective healing. A healing-centered approach views trauma not simply as an individual isolated experience, but rather highlights the ways in which trauma and healing are experienced collectively. The term healing-centered engagement expands how we think about responses to trauma and offers a more holistic approach to fostering well-being.

The Promise of Healing Centered Engagement

A shift from trauma-informed care to healing-centered engagement (HCE) is more than a semantic play with words, but rather a tectonic shift in how we view trauma, its causes and its intervention. HCE is strength-based, advances a collective view of healing, and re-centers culture as a central feature in well-being. Researchers have pointed out the ways in which patients have redefined the terms used to describe their illnesses in ways that affirmed, humanized and dignified their condition. For example, in the early 1990s AIDS activists challenged the term 'gay-related immune deficiency' because the term stigmatized gay men and failed to adequately capture the medical accuracy of the condition. In a similar way, the young men I worked with offered me a way to reframe trauma with language that humanized them, and holistically captured their life experiences.

A healing-centered approach to addressing trauma requires a different question that moves beyond 'what happened to you' to 'what's right with you' and views those exposed to trauma as agents in the creation of their own well-being rather than victims of traumatic events. Healing-centered engagement is akin to the South African term ' Ubuntu ' meaning that humanness is found through our interdependence, collective engagement and service to others. Additionally, healing-centered engagement offers an asset-driven approach aimed at the holistic restoration of young peoples' well-being. The healing centered approach comes from the idea that people are not harmed in a vacuum, and well-being comes from participating in transforming the root causes of the harm within institutions. Healing-centered engagement also advances the move to 'strengths-based' care and away from the deficit based mental health models that drives therapeutic interventions. There are four key elements of healing-centered engagement that may at times overlap with current trauma-informed practices but offers several key distinctions. Healing-centered engagement is explicitly political, rather than clinical.

Communities and individuals who experience trauma are agents in restoring their own well-being. This subtle shift suggests that healing from trauma is found in an awareness and actions that address the conditions that created the trauma in the first place. Researchers have found that well-being is a function of the control and power young people have in their schools and communities (Morsillo & Prilleltensky 2007; Prilleltensky & Prilleltensky 2006). This means that healing-centered engagement views trauma and well-being as a function of the environments where people live, work and play. When people advocate for policies and opportunities that address causes of trauma, such as lack of access to mental health, these activities contribute to a sense of purpose, power and control over life situations. All of these are ingredients necessary to restore well-being and healing.
Youth who experience trauma are agents in restoring their own well-being.
Healing Centered Engagement is Culturally Grounded and Views Healing as the Restoration of Identity

The pathway to restoring well-being among young people who experience trauma can be found in culture and identity. Healing-centered engagement uses culture as a way to ground young people in a solid sense of meaning, self-perception, and purpose. This process highlights the intersectional nature of identity and highlights the ways in which culture offers a shared experience, community and sense of belonging. Healing is experienced collectively, and is shaped by shared identity such as race, gender, sexual orientation. Healing-centered engagement is the result of building a healthy identity, and a sense of belonging. For youth of color, these forms of healing can be rooted in culture and serves as an anchor to connect young people to a shared racial and ethnic identity that is both historically grounded and contemporarily relevant. Healing-centered engagement embraces a holistic view of well-being that includes spiritual domains of health. This goes beyond viewing healing only from the lens of mental health, and incorporates culturally grounded rituals, and activities to restore well-being (Martinez 2001). Some examples of healing-centered engagement can be found in healing circles rooted in Indigenous culture where young people share their stories about healing and learn about their connection to their ancestors and traditions, or drumming circles rooted in African cultural principles.

Healing Centered Engagement is Asset-Driven and Focuses Well-being we want, rather than Symptoms we want to Suppress

Healing-centered engagement offers an important departure from solely viewing young people through the lens of harm and focuses on asset-driven strategies that highlight possibilities for well-being. An asset-driven strategy acknowledges that young people are much more than the worst thing that happened to them, and builds upon their experiences, knowledge, skills and curiosity as positive traits to be enhanced. While it is important to acknowledge trauma and its influence on young people's mental health, healing centered strategies move one step beyond by focusing on what we want to achieve, rather than merely treating emotional and behavioral symptoms of trauma. This is a salutogenic approach, focusing on how to foster and sustain well-being. Based in positive psychology, healing-centered engagement is based in collective strengths and possibility, which offers a departure from conventional psychopathology which focuses on clinical treatment of illness.

Healing Centered Engagement Supports Adult Providers with their Own Healing

Adult providers need healing too! Healing-centered engagement requires that we consider how to support adult providers with sustaining their own healing and well-being. We cannot presume that adulthood is a final 'trauma free' destination. Much of our training and practice is directed at young people's healing but rarely focused on the healing that is required of adults to be an effective youth practitioner. Healing is an ongoing process that we all need, not just young people who experience trauma. The well-being of the adult youth worker is also a critical factor in supporting young people's well-being. While we are learning more about the causes and effects of secondary trauma on adults, we know very little about the systems of support required to restore and sustain well-being for adults. Healing-centered engagement has an explicit focus on restoring, and sustaining the adults who attempt to heal youth-a 'healing the healers' approach. Policy stakeholders should consider how to build a system that supports adult youth worker's well-being. I have supported organizations in creating structures like sabbaticals for employees, or creating incentives like continuing education units for deeper learning about well-being and healing.
Youth are empowered to name and respond to their emotional states.
A Note for Practice and Policy

Marcus' comments during our healing circle "I am more than what happened to me" left with me with more questions than answers. What blind spots do we have in our approaches to supporting young people who experience trauma? How might the concepts which are enshrined in our language limit rather than create opportunities for healing? What approaches might offer 'disruptive' techniques that saturate young people with opportunities for healing and well-being? The fields of positive psychology and community psychology offer important insight into how policy makers, and youth development stakeholders, can consider a range of healing-centered options for young people. Shifting from trauma-informed care or treatment to healing-centered engagement requires youth development stakeholders to expand from a treatment-based model which views trauma and harm as an isolated experience, to an engagement model which supports collective well-being. Here are a few notes to consider in building healing-centered engagement.

Start by Building Empathy

Healing-centered engagement begins by building empathy with young people who experience trauma. This process takes time, is an ongoing process and sometimes may feel like taking two steps forward, and three steps back. However, building empathy is critical to healing-centered engagement. To create this empathy, I encourage adult staff to share their story first, and take an emotional risk by being more vulnerable, honest and open to young people. This process creates an empathy exchange between the adult and the young people which is the foundation for healing-centered engagement (Payne 2013). This process also strengthens emotional literacy which allows youth to discuss the complexity of their feelings. Fostering empathy allows for young people to feel safe sharing their experiences and emotions. The process ultimately restores their sense of well-being because they have the power to name and respond to their emotional states.
Encourage young people to envision what they want to become, and who they want to be.
Encourage Young People to Dream and Imagine!

An important ingredient in healing-centered engagement is the ability to acknowledge the harm and injury, but not be defined by it. Perhaps one of the greatest tools available to us is the ability to see beyond the condition, event or situation that caused the trauma in the first place. Research shows that the ability to dream and imagine is an important factor to foster hopefulness and optimism, both of which contributes to overall well-being (Snyder et al. 2003). Daily survival and ongoing crisis management in young people's lives make it difficult to see beyond the present. The greatest casualty of trauma is not only depression and emotional scars, but also the loss of the ability to dream and imagine another way of living. Howard Thurman pointed this out in his eloquent persistence that dreams matter. He commented, "As long as a man [woman] has a dream, he [she] cannot lose the significance of living" (p. 304). By creating activities and opportunities for young people to play, reimagine, design and envision their lives this process strengthens their future goal orientation (Snyder et al. 2003). These are practices of possibility that encourage young people to envision what they want to become, and who they want to be.

Build Critical Reflection and Take Loving Action

Healing and well-being are fundamentally political, not clinical. This means that we have to consider the ways in which the policies and practice and political decisions harm young people. Healing in this context also means that young people develop an analysis of these practices and policies that facilitated the trauma in the first place. Without an analysis of these issues, young people often internalize, and blame themselves for lack of confidence. Critical reflection provides a lens by which to filter, examine, and consider analytical and spiritual responses to trauma. The other key component is taking loving action, by collectively responding to political decisions and practices that can exacerbate trauma.

The Future of Healing

I ran into Marcus at a street fair in Oakland not long ago. He was excited to see me and wanted to share with me that he was in a new relationship so he introduced me to his girlfriend. He also shared with me that he had enrolled in a program that was training him to become a medic. As we chatted for a while in the warm sun, dodging children, and fast-walking parents, he leaned toward me and whispered, "Yeah Dr. G, I'm not entirely healed, but I'm hopeful." I smiled, gave him 'brotha hug' and we parted ways.
Dr. Shawn Ginwright is Associate Professor of Education, and African American Studies at San Francisco State University and the author of Hope and Healing in Urban Education: How Activists are Reclaiming Matters of the Heart.

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From time to time, researchers, policy makers, philanthropy and practitioners all join together in a coordinated response to the most pressing issues facing America's youth. I've been involved with this process for long enough to have participated in each of these roles.

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Heal Yourself and Build Resilience

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The natural somatic response to over-excitement or fear is to tremor. Studies on animal behaviour show how tremoring is the mechanism them protects them from psychological & physical damage after a frightening experience. Humans too have this built-in mechanism to tremor which is necessary to return homeostasis (balance) to the body and mind after ... read more

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Heal yourself with TRE UK improve physical, mental emotional health

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YOU CAN TAKE CONTROL OF YOUR OWN WELLBEING Release symptoms from stress, anxiety, trauma, and PTSD BOOK TO LEARN WITh TRE UK® TODAY Gain control over your well-being by healing yourself? Boost your energy to live a fuller life? Increase your ability to focus, concentrate and get your mind and body back into balance?

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FC MHA Lesson 5 Inclass Assessment 5 "PTSD"

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When Army surgeon Rhonda Cornum regained consciousness after her helicopter crashed, she looked up to see five Iraqi soldiers pointing rifles at her. It was 1991 and her Black Hawk had been shot down over the Iraqi desert. Dazed from blood loss, with a busted knee and two broken arms, the then-36-year-old medic was subjected to a mock execution by her captors, sexually assaulted, and kept prisoner in a bunker for a week.

Her crisis included textbook causes for post-traumatic stress-a near-death experience, sexual assault, utter helplessness-and yet, after her release and medical rehabilitation, she surprised psychiatrists by focusing on ways she improved. "I became a better doctor, a better parent, a better commander, probably a better person," she says. One might suspect Cornum was suppressing the real toll of her ordeal, but her experience is far from unique.

What is Post-Traumatic Growth?

"Post-traumatic growth," a term coined by University of North Carolina psychologists Richard Tedeschi and Lawrence Calhoun, describes the surprising benefits many survivors discover in the process of healing from a traumatic event. After counseling bereaved parents, people who had lost the loves of their lives or were severely injured, cancer survivors, veterans, and prisoners, the researchers found growth in five main areas: Personal strength, deeper relationships with others, new perspectives on life, appreciation of life, and spirituality.

Post-traumatic stress disorder gets more attention, but post-traumatic growth is much more common. Tedeschi found that as many as 90 percent of survivors from all walks of life report at least one aspect of growth. "But it is important to make clear that not everybody experiences growth, and we are not implying that traumatic events are a good thing," Tedeschi stresses. "They are not. In the wake of trauma, people become more aware of the futility in life, and that unsettles some while it focuses others. This is the paradox of growth: People become more vulnerable yet stronger."
Army surgeon Rhonda Cornum experienced personal growth after her trauma.
Tedeschi estimates that most of us-almost 90 percent, according to his calculations-will experience one or more traumatic events during our lifetimes. For instance, 1.6 million people are diagnosed with cancer each year. About 3 million Americans are injured or disabled in traffic crashes. Many women have experienced sexual assault. Although most people will suffer from post-traumatic stress in the aftermath of trauma, few will develop the full-blown disorder, and even of those, most will heal with therapy and time.

Tedeschi rejects the designation 'disorder' because of the stigma the term carries. "When someone crashes their car against a wall at 60 miles per hour, they'll have many broken bones. Do we say they have a broken bone disorder? They have an injury. Same with trauma survivors; they have been injured. Psychologically injured, maybe morally injured."

Psychiatrists and psychologists have focused on the negative impact of trauma; after all, they're trained to track the symptoms, what's wrong. But this deficit model adversely impacts survivors. Many trauma survivors simply assume that they are damaged forever. In reality, although we likely do carry a traumatic event with us forever-in our minds and bodies-we can heal and even thrive.

Resilience Training

Together with specialists, she initiated a comprehensive resilience training that ran its first pilot program in 2009. Every single U.S. Army soldier now participates in the $160 million program, which has been shown to significantly decrease substance abuse and increase optimism, good coping skills, adaptability, and character strength. The training is so successful that psychologists are convinced that it can help not only soldiers but people from all walks of life.
Most of us will experience one or more traumatic events.
Here are strategies Trauma Psychologists have found particularly helpful to turn struggle into strength:

1. Mindfulness

At the resilience boot camp in Philadelphia, soldiers start each day with mindfulness meditation and breathing exercises. Because the most common PTSD treatments-medication and psychotherapy-only work for about half the survivors, the army is experimenting with alternative methods, and meditation has proven to be one of the most promising. Harvard neurobiologist Sara Lazar has shown that " meditation can literally change your brain." It can actually shrink the amygdala, the 'fear center' in our brain that might be enlarged after a trauma and trigger flashbacks of anxiety and panic.

2. Vulnerability

Post-traumatic growth is not the opposite of post-traumatic stress. Rather, the stress is the engine that fuels the growth. Before we can overcome suffering, we need to go through it. Covering up a raw wound with a smiley face Band-Aid does not lessen the pain. Neither does suffering in silence, which only increases the risk of PTSD. Instead, growth arises from acknowledging the wounds and allowing vulnerability. A significant part of the training consists of teaching survivors to communicate openly, admit fears, and reach out to seek help.

3. Self-Compassion

Shame, self-blame, and guilt are all too common in the aftermath of trauma. Practices of self-compassion and loving kindness under the gentle guidance of an experienced, trauma-informed instructor can allow survivors to reconnect with parts of themselves that have been wounded, at their own pace.

4. Finding Meaning

"After trauma, it's important to acknowledge mental suffering will happen," Tedeschi instructs. "At a certain point, and in tandem with continuing distress, a crucial foundation of post-traumatic growth is making meaning out of and reflecting about one's trauma." As Auschwitz survivor Viktor Frankl realized, "Those who have a 'why' to live can bear with almost any 'how.'"
Resilience training teaches trauma survivors to turn struggle into strength.
5. Gratitude

One of the single most effective practices for resilience is keeping a journal of gratitude. The army calls it 'Hunt the Good Stuff,' but the exercise is the same: noticing three good things every day and reflecting on them. According to studies at the University of California, Davis, grateful people not only report that they are more satisfied, optimistic, and content with their lives, but they also have fewer medical symptoms, more energy, and even sleep better. In addition, cultivating gratitude improves our mood, and makes us more social and willing to help others.

6. A Holistic Approach

Dr. Karen Reivich, the co-director of the Penn Resiliency Project, and her team teach 14 core skills, such as goal setting, energy management, problem solving, and assertive communication. "When people have mastered and used these skills in their lives, they are more robust in the face of stress, they can cope more effectively with problems, and they have tools to be able to maintain strong relationships. So, the goal is to enhance the overall well-being and resilience," Reivich explains.

7. A Team Effort

"Nobody ever does it alone," civil rights icon Maya Angelou recognized, years after being raped at the age of 8. Resilience is always a team effort. Moving forward after a crisis depends not only on the individual's resources and their genetic makeup or upbringing, but also on their connections to the people around them and the quality of support. The best kind of support encourages survivors to focus on their strength but doesn't gloss over their wounds. Nothing is as powerful as knowing we are not alone.

Michaela Haas is a solutions journalist and the author of Bouncing Forward: The Art and Science of Cultivating Resilience (Atria).

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Seven Strategies to Turn Trauma into Strength

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When Army surgeon Rhonda Cornum regained consciousness after her helicopter crashed, she looked up to see five Iraqi soldiers pointing rifles at her. It was 1991 and her Black Hawk had been shot down over the Iraqi desert.

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Complex PTSD

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Experiencing a trauma - like a car accident, a robbery or being sexually violated - can have a devastating impact on your health and wellbeing. Those who are seriously affected by a single traumatic incident may end up with a diagnosis of simple PTSD. But what happens if you've experienced multiple and repeated traumas instead of just one? In this case, PTSD's more complex cousin, CPTSD, might be diagnosed.

CPTSD: What Does It Mean?

If you have CPTSD, this means that you're a survivor. Your symptoms are not a sign of illness or weakness: rather, these simply represent your body and mind attempting to make sense of and cope with a series of horrific encounters. Fortunately, you don't need to suffer alone: there are various treatment methods that have been designed to support and empower people who have experienced chronic trauma. Read on to learn more about this condition and how it differs from simple PTSD.

What Causes CPTSD?

Chronic trauma has been shown to affect the physiological development of the brain, making it harder for the survivor to self-regulate their emotions and maintain stable relationship patterns. Often, CPTSD is caused when a child is abused by a parent or an important caregiver. Because the child has been intentionally harmed by someone on whom they are dependent for protection and survival, this can severely compromise their ability to trust and feel safe in the world.

Signs and Symptoms of CPTSD

People with CPTSD usually present with simple PTSD symptoms in addition to relationship problems, a negative view of themselves or the world and difficulties in managing their emotions.

What are the Common Behaviors/Characteristics?
Unwanted reliving of the trauma
You might experience memory blanks, intense nightmares and flashbacks, where it feels like you've gone back in time and you're experiencing the trauma all over again.
Dissociation
Trauma can make you feel as if you're disconnected from your own body and mind; or as if the world around you is not real, like you're in a dream.
Avoidance
CPTSD makes you want to avoid being reminded of your trauma. This might involve pushing away memories that pop into your mind, or avoiding people and places that remind you of what has happened.
Fear
Chronic trauma is likely to leave you feeling afraid and tuned in to signs of danger. You're also likely to be jumpy and on edge, even long after the trauma has stopped; and the fear may prevent you from sleeping or concentrating properly.
Negative sense of self and the world
CPTSD survivors often carry overwhelming and distorted feelings of shame, guilt and worthlessness. You may also blame yourself for what happened. On the other hand, it may also feel as if the whole world is against you and that you aren't able to trust anyone.
Relationship problems
CPTSD makes it hard to maintain stable relationship patterns, given that so many survivors experienced abuse and betrayal early-on in life. For this reason, you may find yourself withdrawing and avoiding social contact, or else repeatedly getting involved in relationships that are characterized by conflict, abandonment or abuse.
Difficulty managing emotions
A hallmark of CPTSD is the experience of intense and uncontrollable emotions that can range from rage and hate to fear and sadness. You may find it difficult to experience any feelings of hope or happiness and you may engage in self-harm or suicidal behavior.

Stats: How Many Suffer from this Disorder?

Because CPTSD is a relatively new disorder that isn't formally recognized, we don't know exactly how common it is. However, simple PTSD affects 8% of the US population and a study in the journal of Clinical Psychological Science suggests that 25% - 50% of people that meet the criteria for PTSD actually have CPTSD.

Example Case of CPTSD

Angela, currently aged 27, had a tumultuous childhood living with her mom and stepfather, both of whom would drink excessively on most weekends. From the age of 3, Angela was physically and verbally abused by her stepfather and on several occasions, she was beaten so badly that she had to be admitted to hospital.

Angela had a challenging time in school and college. She struggled to manage her overwhelming emotions: feelings of sadness and anger would sneak up on her, seemingly out of the blue. She struggled to manage these intense feelings and would resort to self-harm by cutting herself or using drugs and alcohol.

Angela often experienced unwanted flashbacks of the times that her stepfather abused her - these mental images haunted her even long after she moved out of home and lived in a different state. She described herself as being in a "constant state of fear and tension, haunted by fear and guilt about her past".

Angela also experienced insomnia, panic attacks, a sense of fatigue and an inability to concentrate in class. Her support network was limited: she had had several boyfriends, but all her relationships had ended prematurely because of fiery verbal arguments. Angela was unhappy with her life and she viewed herself as a failure.

She went to see several doctors, who gave her a diagnosis of depression with panic attacks. The pills didn't work, however, and eventually, Angela tried to overdose on pain medications. Her suicide attempt was unsuccessful, and at the hospital, she met with a therapist who diagnosed her with CPTSD.

Angela was relieved to learn that there was a label that she could use to make sense of her experience. She worked hard in therapy and within 2 years found herself better equipped to manage her moods, anxiety and flashbacks. Soon, Angela found herself a job as a salesperson where she excelled; and she entered into a mutually respectful long-term relationship with her colleague.

Testing: What are the Diagnostic Criteria Per the DSM 5?

CPTSD is not recognized as an existing disorder within the current bible of psychiatry - the DSM 5 - despite much campaigning from clinicians who feel that simple PTSD does not accurately capture the experience of their clients. People struggling with CPTSD are thus likely to be given a diagnosis of PTSD along with other diagnoses such as depression, anxiety or personality disorders.

CPTSD and Other Conditions

People with CPTSD present with a wide and, well, complex variety of symptoms. It's important, then, to make sure that people with this disorder aren't mistakenly diagnosed with other problems that share these symptoms.

Complex PTSD vs Simple PTSD

CPTSD is diagnosed in the case of chronic trauma; whereas simple PTSD is diagnosed following a single traumatic event.

People with CPTSD also have additional symptoms that are not normally a part of simple PTSD, including difficulties with regulating their emotions, relationship problems, changes in the way that they see themselves and an ongoing preoccupation with their abuser, whether in the form of hate or idealization.

Related Conditions

Clinicians who are unfamiliar with CPTSD may end up mistakenly diagnosing and treating other conditions instead, such as depressive, anxiety and personality disorders. Although people with CPTSD share symptoms with these conditions, it's important that they get the correct diagnosis - being told that you have depression or borderline personality disorder can leave you feeling as if the problem lies within you, when in reality the trauma that you have suffered is to blame.

CPTSD In Adults/Children

CPTSD affects both adults and children; and many adults with CPTSD experienced abuse or neglect when they were young. There are some tell-tale signs of trauma in children that you can look out for. These include the tendency to 'act out' what happened to them during play, separation anxiety, secondary enuresis (sudden bed-wetting after a period of being dry) and unusual precocious behavior with adults that they have never met.

Teens with CPTSD, on the other hand, are more likely to behave impulsively, aggressively and to get in trouble with authority figures.

Complex PTSD Treatment

If you have experienced chronic trauma, life has dealt you an unfair hand. The good news, however, is that help is available. There are many safe and effective therapy techniques that can help you to cope, including eye movement desensitization and reprocessing (EMDR), psychodynamic talk therapy, dialectical behavior therapy, and cognitive behavioral therapy.

Seeing a psychologist can help you to regain a sense of safety, empowerment, and control over your own life and destiny.

Possible Medications for CPTSD

People with CPTSD often have symptoms of depression; and for this reason, antidepressant medications (including Zoloft, Prozac or Effexor) may be prescribed. However, talk therapy is generally recommended as a first-line intervention and most clinicians will recommend that pills be taken in addition to, rather than instead of therapy.

Home Remedies to help CPTSD

Unfortunately, there is no quick fix for CPTSD. Through therapy, however, you will be given techniques and strategies which you can then practice in your own time to help cope with your symptoms. Therapy is vital - but it's what you do at home, in your own time, that makes the process that much more effective.

Living with CPTSD

Living with CPTSD is about giving yourself space and time to start regaining a sense of trust and safety in the world. You'll also need to learn to give yourself the sort of care and kindness that you deserve. Speak to a therapist or visit this page for some self-care tips.

Insurance Coverage for CPTSD

Because CPTSD is not yet recognized as an official disorder, your insurance company may not fund treatment. However, the symptoms of CPTSD overlap with several other disorders and you may diagnosed with both simultaneously. Therefore, if your health plan includes mental health coverage, you may still qualify for funding. Speak to your doctor or insurance company to find out about your options.

How to Deal/Coping With CPTSD

CPTSD can be overwhelming and it's not at all unusual to experience powerful sensations of guilt and/or mistrust, which can make it incredibly uncomfortable to ask for some support. However, the best way of coping with this condition is by allowing yourself to be supported by a trained mental health practitioner who can walk this path with you

Look out for These Complications/Risk Factors

The most significant factor that puts you at risk of developing CPTSD is living in an environment in which acts of interpersonal violence are likely to occur. Research also suggests that women are at an increased risk of experiencing trauma, which is not all that surprising given the frequency with which gender-based violence occurs.

People who have experienced chronic trauma are at an increased risk of committing suicide. If you find yourself thinking about hurting yourself, reach out for support immediately. You can approach your nearest emergency room or even call 911 for some guidance. You can also visit this website, which provides a list of suicide hotlines around the world.

How to Find a Therapist

Ask your insurance company or nearest general practitioner to point you in the direction of a reliable therapist. Alternatively, search online for practicing clinicians in your area.

What Should I be Looking for in an LMHP?

A good client-therapist fit. Make sure that you feel safe and comfortable in the presence of your therapist! If you happen to have experienced gender-based violence, you may feel more comfortable with a clinician whose gender is the same as yours.

Find someone with experience in treating trauma and CPTSD specifically. CPTSD is a relatively new diagnostic term, so try to find someone who understands your situation and what you need going forward.

Questions to Ask a Potential Therapist

Have you worked with people who have CPTSD?

What form of therapy would you recommend for treating this condition?

In what ways could treatment help me?

What time slots do you have open and how often would we meet?

What are your rates?

Would my treatment be covered by my health insurance?

CPTSD Resources and Support Helpline

Self-care tips for CPTSD: http://www.outofthestorm.website/self-care

National Suicide Prevention Lifeline: 1-800-273-8255

List of international suicide hotlines: http://ibpf.org/resource/list-international-suicide-hotlines

An online support group for people with CPTSD: https://www.campfire.care/trauma/2/

Online resources for people with CPTSD: https://cptsdfoundation.org/

1. https://www.ptsd.va.gov/professional/ptsd-overview/complex-ptsd.asp

2. http://www.psychiatrictimes.com/ptsd/ptsd-dsm-5-understanding-changes

3. https://www.psychologytoday.com/us/blog/compassion-matters/201207/recognizing-complex-trauma

4. http://www.giftfromwithin.org/html/cptsd-understanding-treatment.html

5. http://www.traumacenter.org/products/pdf_files/jts_oct_09_cloitre_et_al.pdf

6. https://www.vice.com/en_us/article/vdxjn8/worse-than-ptsd-the-nightmare-of-complex-post-traumatic-stress-disorder

7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3218759/

8. https://guilfordjournals.com/doi/abs/10.1521/psyc.2008.71.1.13

9. http://www.istss.org/ISTSS_Main/media/Documents/ISTSS-Expert-Concesnsus-Guidelines-for-Complex-PTSD-Updated-060315.pdf

10. https://www.ncbi.nlm.nih.gov/pubmed/25750837

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Complex PTSD: A Starting Guide - Depression Alliance

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Experiencing a trauma - like a car accident, a robbery or being sexually violated - can have a devastating impact on your health and wellbeing. Those who are seriously affected by a single traumatic incident may end up with a diagnosis of simple PTSD.

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There are many different times in our life when we are in a state of "high alert." Think about some of those times. Perhaps it was the first night in a new home or maybe you recently experienced trauma from a car accident or another unsettling event. During that time, something as simple as a sound that would otherwise go unnoticed or a shadow that is relatively innocuous would be incredibly unsettling.

This state of being on "high alert" is usually temporary. However, for some people, being in this state of "high alert" is not something that comes and goes, but rather it is a state of being that characterizes the lives of many different people-especially those suffering from Post-Traumatic Stress Disorder (PTSD).

What is Hypervigilance?

The psychological term for being in a state of high alert is " hypervigilance ". Taking a look at the words, "hyper" means an increase while vigilance speaks to the levels of sensory perceptions. Ultimately hypervigilance relates to how keen one reacts to different stimuli.

As one of the main symptoms of PTSD, hypervigilance is closely associated with this particular disorder. In fact, if a therapist diagnoses a patient with PTSD, then the first thing he or she will do is look for clinical signs of hypervigilance.

The good news is that these symptoms manifest themselves quite overtly in a physical fashion. However, the key to understanding hypervigilance is not pigeonholing it into just a physical disorder.

Hypervigilance has consequences for a person's emotions along with their relationships. Simply put, for people who have a relationship with a hypervigilant person, these relationships can be exhausting and require boundaries.

Though PTSD is not a mental illness in the way bipolar disorder is, it can be quite debilitating.

PTSD Meaning

PTSD is a type of anxiety disorder manifesting as an acute response to specific stimuli or a traumatic event. People who suffer from PTSD have experienced serious trauma, and the psychological response is to create defense mechanisms. PTSD is also anxiety based. This means that post-traumatic stress isn't congenital.

There are many different PTSD symptoms. Hypervigilance is one of them. Some of the more affected groups of people who are diagnosed with PTSD are people who have experienced intense situations.

For example, soldiers and police officers are two professions that often deal with PTSD. Others are those who are victims of violent crimes, such as rape, assault, and other types of violence often manifest with various behaviors characterizing this disorder. Another group of people who can suffer from PTSD are people who survive natural disasters or other types of calamitous events.

As you can see, PTSD is not something that is within a person's genetic code like schizophrenia or other types of disorders; instead, it is a psychological response to stimuli that triggers a very serious cycle of anxiety.

Another type of PTSD that involves hypervigilance is complex PTSD. This particular variant affects children and is often the result of repeated childhood traumas.

For example, Ashley Judd is a famous actress and celebrity who experienced this particular brand of anxiety as a child. She sought treatment and today she has more control over her anxiety and feels less anxious. Treatment for people with PTSD often involves anti-anxiety medications prescribed by psychiatrists. In severe cases, intense cognitive-behavior therapy may be necessary.

Hypervigilance Symptoms

Hypervigilance, or hyperarousal, symptoms in a person with PTSD can be put into several different categories. Someone suffering from hypervigilance will be characterized by different physical, emotional, mental, and behavioral symptoms. Many times, these symptoms do not present with uniform consistency.

For example, it is not entirely unheard of for a person suffering from hypervigilance to present physically normal but have odd behavioral issues consistent with hypervigilance. If a person is highly trained, such as military or law enforcement, it's entirely possible that the physical symptoms may not be apparent. However, no two cases of hypervigilance are alike. Therefore, it's important for a therapist to be aware of all different types in order to make an accurate diagnosis.

There are a couple things to differentiate. For example, someone with hypervigilance is aware of their surrounding and events, unlike someone with dysphoric hyperarousal. However, the perceptual set of dysphoric hyperarousal is far different.

Although PTSD hypervigilance is the most common, hypervigilance can be a symptom of other types of mental health issues. However, a disorder like schizophrenia has different modalities of treatment than PTSD.

Physical symptoms of hypervigilance can include the following:

Excessive sweating

Rapid heartbeat and elevated blood pressure

Fast, shallow breathing and/or hyperventilation

Extreme fatigue or exhaustion

These physical symptoms, or interoceptive exposure revealing a hypervigilant personality, show how the body reacts to the mind. When the mind is on alert, the body responds to support the senses and react accordingly to stimuli. Being on alert is quite taxing, hence the fatigue and exhaustion-especially when respiration is abbreviated.

Emotional symptoms of hypervigilance can include the following:

An increase in fear or anxiety

Consistent feelings of panic

Persistent worrying

These emotional feelings are often a result of PTSD, and are the brain's natural reaction to dealing with possible threats. Again, hypervigilance is a defense mechanism and these emotional responses to sensory sensitivity or environment are typical.

Behavioral symptoms of hypervigilance can include the following:

Fast-twitch reactions; being "jumpy" when confronted with a "threat"

Faulty interpretation of innocuous remarks

Reacting in a hostile manner consistent with self-defense

The more prominent the behaviors, the more likely there is a correlation with increased anxiety.

Finally, the mental symptoms of hypervigilance include:

Paranoia is a large part of hypervigilance

Lack of sleep

Extreme rationalizations of illogical action

Mental symptoms are the machinations the brain goes through to process the different stimuli associated with hypervigilance. In other words, this means that the brain's processing protocol is "broken". This is also where cognitive-behavioral therapy has proven to be helpful.

What is Paranoia?

Paranoia is one of the most common mental symptoms associated with hypervigilance. Thanks to the psychological trauma of PTSD, what would normally be innocuous events are amplified to an illogical level.

Paranoia is commonly described as a feeling that everyone and everything is out to get you. There are many different examples of paranoia. For example, a soldier who has experienced trauma in a tactical situation can be affected by certain stimuli. This can introduce feelings that create the paranoid state. An example of this is a former soldier who was attacked by an enemy force. As a result, the soldier may feel unsettled or unnerved by loud bangs.

Another example is a rape survivor. In many cases, rape survivors are unable to sleep without a light on in their homes. They will acknowledge that the practice is illogical, however, if the incident occurred in the dark, then the paranoia is that danger lurks in the darkness. This is not an uncommon practice or feeling. Many people who have been victims of violent crimes are often far more attuned to the different stimuli that could precede a dangerous situation. This is typically an overcompensation due to the inability to prevent the initial incident.

Regardless of why a person with hypervigilance is experiencing paranoia, the situation exists in his or her mind. Therefore, it's important not to diminish these issues but instead help the person get the necessary help.

Coping with Hypervigilance

'Regardless of whether you are the person suffering with hypervigilance or in a relationship with a hypervigilant partner, hypervigilance is very difficult to deal with.

The first thing anyone with hypervigilance should do is seek therapy. Good psychologists will provide several different modalities using cognitive-behavioral therapy (CBT). CBT is a successful treatment method because anxiety disorders are not typically rooted in genetics; rather, they are the result of faulty processing.

CBT attacks processing and attempts to "re-wire" the brain so that information is not processed through the hypervigilant perspective. CBT exercises include breathing exercises, counting exercises, and any methods that help calm the mind, such as meditation or journaling. These methods help unearth the metacognitive processes of information processing.

Empathy and patience are key for dealing with a hypervigilant person. Never dismiss the person's feelings; instead be warm and attempt to talk out their reasoning in a calm, rational fashion. Be sure to also set boundaries. Hypervigilant people tend to unintentionally blow past boundaries, through no fault of their own. Boundaries can help you stay away from the intricacies of the hypervigilant person's day-to-day life.

A healthy lifestyle can also help combat hypervigilance. Research indicates that a gluten-free diet can help individuals who suffer with processing anxiety disorders. A balanced diet and a healthy lifestyle always net benefits.

A Happy Life-Free from Fear and Worry

Hypervigilance is a very difficult part of dealing with PTSD. However, there are plenty of things one can do to help combat PTSD and hypervigilance. Firstly, understanding that hypervigilance is treatable is a great place to start. Ultimately, solving the problems associated with hypervigilance will go a long way towards getting out of a vicious cycle of anxiety.

After seeking treatment, a person can get back to living a normal life, free from irrational worry and fear.
https://www.verywellmind.com/hypervigilance-2797363 http://highlysensitive.org/75/developing-creativity-hypervigilance-and-highly-sensitive-people/ https://www.healthline.com/health/hypervigilance#causes

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Hypervigilance: 9 Signs You Need Help | Depression Alliance

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There are many different times in our life when we are in a state of "high alert." Think about some of those times. Perhaps it was the first night in a new home or maybe you recently experienced trauma from a car accident or another unsettling event.

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