Affect labeling is the process of naming an emotional state using one word or phrase.
By naming the emotion or feeling, you move from the emotional center of the brain, the amygdala to the processing part of the brain, the prefrontal cortex.
Just by naming the emotion you are feeling activates the thinking part of your brain and reduces the activity of the amygdala, the part of the brain that regulates the fight or flight response.
The shift in the neural activity in turn reduces the physical effects of stress.
In his 2007 study, Dr. Matthew Lieberman found that by naming the emotion in real time stress is reduced by 50% within 90 seconds.
Lieberman, M. D., Eisenberger, N. I., Crockett, M. J., Tom, S. M., Pfeifer, J. H., & Way, B. M. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli: Research article. Psychological Science, 18(5), 421-428. https://doi.org/10.1111/j.1467-9280.2007.01916.x
Another tool to process difficult experiences is journaling. Dr. James Pennebaker. He found that by writing 15-20 minutes a day about a traumatic event led to changes like: reduced stress, better immune function ,and brain function. By journaling you are forcing your brain to organize raw emotional data into a structured story which changes how the memory is stored.
Essential Elements To achieve the response, the book outlines four basic requirements:
A quiet environment to minimize distractions.
A mental device (such as a repeated word, sound, or prayer) to focus attention.
A passive attitude where you let distracting thoughts pass without judgment.
A comfortable posture.
How to Practice:
Find a quiet place: Sit in a comfortable position without any distractions.
Close your eyes: Let your body settle and soften your gaze.
Relax your muscles: Release tension starting from your feet and move slowly up toward your face.
Breathe through your nose: Focus on your natural breathing pattern.
Repeat a focus word: Say the word “one” silently to yourself every time you breathe out. You can also use a peaceful word or short phrase like “peace” or “all is well”.
Maintain a passive attitude: When your mind wanders—which is completely normal—gently let go of the distracting thoughts and return your focus to the word “one”.
Time your session: Continue for 10 to 20 minutes. Do not use an alarm; you may open your eyes to check the clock.
Finish slowly: Sit quietly for a few minutes with your eyes closed, then open them before returning to your regular activity
Physical Benefits
Lower Blood Pressure: Slows breathing and heart rate to reduce hypertension.
Reduced Oxygen Consumption: Decreases metabolic activity and muscle tension.
It’s no secret that first responders get a rush of adrenaline while responding to scenes. It’s stems from our fight or flight response and helps us stay safe.
What happens if your nervous system gets stuck in that mode? Panic attacks or anxiety can set in. It is a very uncomfortable feeling. Grounding exercises can help us get from the panic stage back to a normal state by helping our minds calm down into the present nonthreatening moment.
There are a variety of exercises. One of the most common is the 5-4-3-2-1
5 Things you can see
4 Things you can feel
3 Things you can hear
2 Things you can smell
1 Thing you can taste
By the time you get to the one thing you can taste you my and body are “grounded” in the present non-threatening reality that you are safe.
You can read about other exercises on the following links. Find the one that works for you, practice it and eventually it will become second nature when you feel anxiety come on.
Brain scans show these 6 sentences reduce anxiety activity in seconds:
I’m feeling _______
Naming the emotion physically calms your brain Lieberman’s UCLA FMRI study (2007) showed labeling feelings reduces the amygdala activity and lights up the prefrontal cortex, the part responsible for regulation.
Name the feeling and the study showed a 50% reduction of the intensity of the emotion within 90 seconds
“[Your name], you’re going to be ok.”
Talking to yourself in the third person creates emotional distance
Ethan Kross’s brain imaging research at eh University of Michigan (2017) found this drops neural markers of emotional reactivity, without using extra mental effort
It gives your brain instant access to the calmer part of itself.
“This is uncomfortable, not dangerous.”
Reframing sensation as safe is called cognitive reappraisalOchsner and Gross’s fMRI research at Columbia shows it directly lowers amygdala activity and strengthens
prefrontal
control
This is the exact mechanism behind Cognitive Behavior Therapy, the most researched anxiety treatment in the world
“This will pass.”
Reminding yourself the intensity is temporary is called temporal distancing
Bruehlman-Senecal & Ayduk’s 2015 study (Journal of Personality and social Psychology) found this along significantly reduces emotional distress in the moment.
Your brain calms faster when it remembers the wave is ending
“I’ve felt this before. My body came down.”
Recalling past evidence of safety updates your brain‘s threat prediction
This is the same process used in exposure therapy to help brains unlearn fear responses.
Every time you remember surviving it, the alarm gets a little quieter
From @health_anxiety on Instagram by Taylor Barone, MS,RDN
The bakery, I Canita Cake, in Roswell donates bakery goodies for first responders. I get the chance to bring them to the hospital on occasion.
A year ago on December 14, 2020 I began as a Registry Chaplain at a major hospital in the Atlanta area. Like so many families in 2020 our income was suddenly stopped. Both my husband and I do freelance work most of which relies on face-to face meetings. My husband is a photographer and I do project work in the nonprofit sector. When face-to-face gatherings suddenly ended in 2020, I was faced with finding another source of income. Hospital chaplaincy appeared to be my best option and one I’ve felt called to for years.
I applied to every opening in the greater Atlanta area. By October of 2020 I began to schedule interviews with three different major hospital systems. In November I was hired as a Registry Chaplain, which is PRN (as needed) work. As it turns out I am working 20-30 hours a week regularly, very good for PRN work.
The past year has been a whirlwind. In some ways it has passed quickly, but in others I feel like I’ve aged years. At the hospital where I work chaplains handle the decedent paperwork in addition to being a caring presence for the families of the deceased. This means we give the medical staff the death certificate worksheet to complete, make initial calls to both Lifelink and on occasion the Medical Examiner. We also are the main contact for the families when they decide on a funeral home. When a patient is near death a chaplain is often called to be with the patient and their family. The total time with the patient and family and then to complete the paperwork can vary between 2 – 4 hours before during and after a death to the completion of the paperwork.
Since December of 2020 as a part-time chaplain I’ve handled the decedent paperwork for 76 patients. At my one year anniversary I was curious how many people I had handled this for in less than 120 days of work, so I went through our log book and counted. I needed to see the proof as to why I felt so heavy.
Early on in my time at the hospital I was trying to get as may hours as I could in an effort to make up some lost ground in our household income. All was going well until somewhere in mid-February I hit a major wall. I felt awful and was thoroughly checked out medically. I realized I felt awful because of the shear numbers of dead and dying patients and their families I had met with in a few short months. In one 12 hour shift in January of 2021 I had 6 deaths. In that 12 hour period I had no time for even a sip of water or a bite of food. It was at this time I learned to take breaks as I could. Often taking quick breaks to eat a protein bar or drink water. I no longer packed my schedule.
The need for self-care is not optional in this work. Writing about the things I’ve learned is one way for me to take care of myself. My hope is that my reflections will help others who find themselves in this reflection and take time for self-care.
A few random things I’ve learned in the past year in not particular order:
Our healthcare workers are true heroes.
I watched the medical staff in more Code Blue situations than I can count. It is an amazing situation to watch. Scores of people descend on a room and each knows their role, and what is expected of them. This is team work in literal life and death situations. I am left in awe each time I report to a code.
I was surprised to find over the past year the number of nurses, doctors, physician assistants and nurse practitioners who will tell us, the chaplains, they couldn’t do our job.
Related to the point above, healthcare and the fire service is similar. At a fire scene as chaplain I go to the family to comfort them as they watch smoke and flames billow out of their home. The firefighters tell me they couldn’t do what I do, but they walk into the flames. I cannot do what the firefighters do nor what the nurses at the hospital do. We each have our role to play and are highly trained to do it.
Nothing will frustrate an ICU or CCU medical team more than a family who will go against the patients wishes and not make them DNR (do not resuscitate). The medical team knows that at a certain point keeping a person’s heart beating does not mean they will get better and go home. Many times it just prolongs the suffering of the patient. It is far more compassionate to let a natural death to occur. See THIS article about doctors and end of life care.
Another frustrating thing for medical workers is the spreading of false information and conspiracy theories. Just don’t do it. People are losing their lives because they are not vaccinated.
Medical staff is often left with many questions when a family who professes a faith in God, and the belief that life does not end, but that a faithful person will live on with God, prevents their loved one from that hopeful death.
In the midst of some really awful days, sharing a photo of a new baby or puppy can really brighten the moment.
The funeral homes and their transportation people are also feeling the stress from the pandemic. Did you know there is a whole business just to pick up deceased patients and take them to the preferred funeral home? While the pandemic may be good for these businesses the people who work for these businesses are feeling the strain too.
Hospital staff appreciate people in the community sending in treats. Hearing thank you helps.
Hospital administration, at least at our hospital, work very hard at finding ways in which to support the staff. Their work is a different type of tough with it’s own set of stressors.
Humor is a great stress reliever. I learned that when my oldest son was to be commissioned in the Army then again before his deployment to Afghanistan. I took a comedy writing class before each of those events. The lessons learned in those classes has seen me through some difficult experiences since. You can see the graduation videos Here and Here.
I work with some amazing people in the pastoral care office. It is so refreshing, and rare, to work with a team of professionals who support each other.
The role of a chaplain is misunderstood by many. A hospital chaplain is trained to listen, be present and help people access their own means of support. We are a caring presence for people at some of the toughest times of their lives. At the core of being a chaplain is being present for people going through a tough time. We can’t change what is happening but we can let a person know they are not alone at a time they may feel completely deserted.
I am sure I’ll think of other lessons from the past year, but for now these are the ones I’ve had on my mind. As we battle the latest variant of the virus and continue to battle misinformation, I’m sure I’ll feel the need to write again.
A few photos follow of some pretty neat things that happened the past year.
A fun note from a co-worker starts the morning off right’When a young patient told me he loves HBCU marching bands and the movie Drumline, I enlisted the help of my friends at the Chick-fil-A Peach Bowl. They put me in touch with Kelly Fanning, VP of Marching Bands for the Bowl (pictured on the left). Kelly then put me in touch with the directors of several HBCU marching bands who each sent T-shirts, lanyards, and hats to our patient. Then Kelly and his friend Geoffrey Thompson (pictured on the right) visited. (See the video HERE. ) Both Kelly and Geoff had a role in the movie Drumline. Geoff then asked his friend actor, Jason Weaver (pictured in the middle), to visit the patient. Jason played Ernest in the movie Drumline. To say our patient was speechless is an understatement.
Jason Weaver took extra time to visit with some of my work family, Tiffany, Max and Anita.
The ancient Latin saying, ” Praemonitus, praemunitus,” later in 16th century England became “Forewarned is forearmed” can apply to a wide variety of situations. For this post I’ll be discussing the importance for first responders to learn about the potential dangers of their work to their mental health.
Before I begin it is important to note that each individual will process their experiences differently. Not everyone who is exposed to a traumatic event will end up with a traumatic stress related injury. Advance knowledge of Post Traumatic Stress Disorder (PTSD) and related disorders can help first responders help themselves and their co-workers.
Post Traumatic Stress Disorder (PTSD) is fully explained on the website of the National Institutes of Mental Health. I encourage all first responders to read the information on their site.
For the purpose of this entry I share the criteria the NIMH list on their site for a diagnosis of PTSD below. In the last paragraph the BOLD type was added by me for emphasis:
“To be diagnosed with PTSD, an adult must have all of the following for at least 1 month:
At least one re-experiencing symptom
At least one avoidance symptom
At least two arousal and reactivity symptoms
At least two cognition and mood symptoms
Re-experiencing symptoms include:
Flashbacks—reliving the trauma over and over, including physical symptoms like a racing heart or sweating
Bad dreams
Frightening thoughts
Re-experiencing symptoms may cause problems in a person’s everyday routine. The symptoms can start from the person’s own thoughts and feelings. Words, objects, or situations that are reminders of the event can also trigger re-experiencing symptoms.
Avoidance symptoms include:
Staying away from places, events, or objects that are reminders of the traumatic experience
Avoiding thoughts or feelings related to the traumatic event
Things that remind a person of the traumatic event can trigger avoidance symptoms. These symptoms may cause a person to change his or her personal routine. For example, after a bad car accident, a person who usually drives may avoid driving or riding in a car.
Arousal and reactivity symptoms include:
Being easily startled
Feeling tense or “on edge”
Having difficulty sleeping
Having angry outbursts
Arousal symptoms are usually constant, instead of being triggered by things that remind one of the traumatic events. These symptoms can make the person feel stressed and angry. They may make it hard to do daily tasks, such as sleeping, eating, or concentrating.
Cognition and mood symptoms include:
Trouble remembering key features of the traumatic event
Negative thoughts about oneself or the world
Distorted feelings like guilt or blame
Loss of interest in enjoyable activities
Cognition and mood symptoms can begin or worsen after the traumatic event, but are not due to injury or substance use. These symptoms can make the person feel alienated or detached from friends or family members.”
It is natural to have some of these symptoms for a few weeks after a dangerous event. When the symptoms last more than a month, seriously affect one’s ability to function, and are not due to substance use, medical illness, or anything except the event itself, they might be PTSD. Some people with PTSD don’t show any symptoms for weeks or months. PTSD is often accompanied by depression, substance abuse, or one or more of the other anxiety disorders.“
I added the bold type above to emphasize the fact that feeling off or experiencing any of the reactions listed above immediately after a traumatic event is normal. The phrase often used is, “It is normal to feel abnormal .” If the reactions do not lessen after a month or so, that is a sign to seek additional support from a therapist or doctor.
First responders, like service members, often hesitate asking for help. No one wants to be taken off of active duty, or to say they are struggling. Fortunately in the military great strides are being made in de-stigmatizing asking for and seeking help. Due to increased awareness of suicide rates among first responders, steps are now being taken by public safety administrators to increase peer support programs and enhance employee assistance programs. More work need to be done in this area.
Administrators of public safety departments need to lead in the realm of education on mental healthcare for their department.
My daughter and I had the opportunity to shoot the cannon at half time of a football game at The Citadel. Anger can feel like your insides will explode. Photo by Michael Givens
Anger management. Yes, it’s the title of a movie starring Adam Sadler and Jack Nicholson, but it is also a big problem in our society. Do a Google search for “Anger Management” and you’ll get over 262,000,000 hits. Most of these sites don’t have anything to do with the movie.
Anger is a natural emotion. It can be a healthy emotion to express. In the work environment however it is a hard emotion to process. Working in a time sensitive and at times dangerous industry only increases the likelihood of anger increasing on the job. Emergencies, equipment failures, and a variety of personalities on a scene can combine to make for one very frustrating and anger-filled environment.
Left unexpressed, anger can internalize and cause physical problems. Repressed anger can come out in passive aggressive behavior, depression, or in a negative outlook of life in general.
The key is to express anger in a constructive manner. Too many individuals channel their anger in destructive ways. When I was growing up we referred to it as the “kick the dog theory.” This theory basically said a person who gets in trouble with a boss in the work place can’t voice their anger at the boss. Instead they go home and for no reason kick the dog – definitely not the way to handle anger and frustration!
If you have an encounter in the work place and feel yourself getting angry you do have options in how you respond. We can’t always control what is happening around us, but we can control our reactions to what is happening.
Your options include learning how to express your anger in a manner that does not harm yourself or another person. These options take practice.
Count to ten. It sounds like a cliché, but there are studies to back this practice up. When we’re angry, we use the emotional side of our brain. This is where the “four letter words” reside. Taking a minute to count to ten before you speak will bring you back into the rational side of your brain. The counting method also gives us sometime to calm down and is a distraction from what we reacted to.
Sleep on it. While related to the first suggestion, this advice applies to situations when a decision is announced and your first reaction is anger. Allowing a little time between the announcement and your reaction can help by allowing all the facts to be presented. We often get angry first and discover later our fears never materialize.
Write out your response. Sometimes it helps to write everything down. All the things you want to say but don’t feel you can. This is the version you keep in a private place or shred later. Write down all your thoughts, including the things you’d never say out loud to someone, then move to a more rational approach. Write down why or what upset you. Then write down how you can resolve the problem (remember you can’t harm yourself or others!)
Exercise – We often feel an an adrenaline rush along with the feeling of anger. This is related to the fight or flight response. Taking a walk, or more strenuous exercise, can help your body process the rush you felt during the encounter,
In some cases the pattern of anger has gone on for so long, outside counseling is needed to help you live a healthier life. Your friends and family will also give you clues that you need help. Taking that first step can be scary, but well worth the rewards.
If you are a member of a faith community the clergy person may be a good resource for referrals. They can also offer practices within the framework of your faith system of how to work through anger. The American Psychological Association has a very helpful information on their web site about anger management, what it is, how to deal with it and when to seek outside help.
A view behind The Wreck in Charleston, SC. a peaceful scene in the midst of turmoil.
First responders deal with tragedies on a daily basis, and they must develop a level of emotional distance from the events to be professional. Although distance is a helpful coping mechanism in the short term, long term it can be harmful to the individual. Becoming emotionally distant from unfolding situations can cut off the grieving process.
We can grieve over any change, tragic or personal, it doesn’t just happen when someone dies. Changes in our daily routine, the loss of a friendship, the loss of what we thought was going to happen and suddenly cannot. Right now most of us are going through some sort of change to what was our “normal” way of life because of COVID-19 restrictions. We can name some of those uneasy feelings as grief.
Grief is an emotion many of us try to avoid or minimize. Grieving is not comfortable, so we try to move on quickly to more pleasant emotions. The truth is — we need to grieve as the emotion hits us. If we suppress the grief, other aspects of our lives can be affected.
Constant suppression of grief can lead to emotional distance in other relationships, physical symptoms of depression, as well as other physical ailments. Erich Fromm wrote, “To spare oneself from grief at all costs can be achieved only at the price of total detachment, which excludes the ability to experience happiness.”
Certainly, a level of detachment is necessary when exposed to tragic or emotional events, but complete detachment from any pain or hurt is not desirable. It can lead to larger problems, physically and mentally. Naming the loss of activities and events as grief can help you move forward.
If you are grieving a loss of events, a person, after a tragic event:
Keep a personal journal of your feelings. Write about what you miss whether it is a person or event.
Find a friend or group of friends to talk to regularly and share your experiences.
Seek out a professional counselor/therapist who can help you move through the grief experience.
Give yourself permission to feel the emotion.
Consult one of the many resources available on grief.
It’s normal to be upset and feel down after a time of loss or tragedy. It can take up to five years to fully process the death of a loved one. We never “get over” the feeling of loss, but we do reach a point where the grief isn’t all consuming.
Grieving is a normal emotion. It is normal to feel lonely, cry and question the meaning of life. But, if you are experiencing lingering problems at work and/or at home, you may be experiencing depression.
Signs of depression include: a change in weight, difficulty sleeping, or a general sense of helplessness. Depression is treatable, but you must see a doctor.
During a time of loss and grief, treat yourself well. Don’t set unrealistic personal goals. Take time for yourself: Take a walk, work out, treat yourself to something that brings you joy, play a game of basketball, rent a funny movie, take a drive.
Remember, the people you care about want to help you through this time. Let them know how they can help. Above all, take care of yourself.
**Part of this article originally appeared in the Southern Newspaper Publishers Association Newsletter in 2004
Disclaimer: This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regimen, it is advisable to seek the advice of a licensed healthcare professional.
The old dock behind the old boathouse on the campus of The Citadel, in Charleston, SC. My favorite spot on campus. I have a copy of this tranquil place by my desk.
We seem to be stuck in some strange combination of the movies Pandemic and Ground Hog Day. If you are like me, days of the week don’t mean anything any more. While I like my quiet time, I am really ready to get out and be social again.
I know quite a few people who are feeling very unsettled with what has become our new normal in the time of COVID-19 self-isolation. There are very good reasons to feel anxious and stressed right now. My friends and family in New Jersey have many friends who are very ill or who have died. Our news and social media feeds are filled with updates on confirmed cases and death tolls.
There was a time in my life where I experienced a lot of loss and change in a very short period of time. I began to show signs of heart trouble. My left arm would go numb and I had chest pains. After being thoroughly checked out by a cardiologist, the determination was I was experiencing a stress reaction to the events in my life. I began my quest to learn all I could about stress, anxiety and the affect on our bodies. If you find it hard to get out of a loop of worry and anxiety I am going to share a few coping strategies I learned that you may find helpful.
Our minds are amazing things. Our thoughts are very powerful. Have you ever had someone describe the taste of a lemon? The thought of the very sour taste of a lemon can lead you to pucker your lips. Have you noticed that after watching a commercial about a certain food or beverage you suddenly have a craving for that food or drink? You end up with a physical craving for something that started with your thoughts.
When we hold a concern or a worry in our mind we often experience a physical reaction. Unfortunately most of us do this and aren’t aware of where we are holding stress in our body. We go from one activity to another holding a worry in our mind and having a physical reaction in our body that we just ignore. For me I held a lot of stress in my gut, but also in my shoulders. To combat this stress I had to become more aware of when I felt it. Like many people, I would worry or get upset about things I had absolutely no control over. I had to slowly learn to control what I could and let go of what I couldn’t. I called this state of being stressed my “What if” side of my brain. My self dialogue would go something like this:
“What if my husband gets that job in Texas he is looking at? We would have to move. The kids would have to change schools. Will I fit in there? What if I can’t find a job?”
I would get worked up over something that may or may not happen. As it turned out my husband didn’t apply for the position. That was a lot of emotional energy spent on something that never happened. Most of our worries are that way. We get worked up over something that we have little control over.
So how to you live with ambiguity? Learn to live more in the moment and not in the “What if” side of your brain. Using a grounding exercise can help you learn how to live in the present. The following exercises help you get from the abstract “what if” the present situation using your senses to bring you into the present moment. So much of our anxiety and stress comes from how we think of something. Slowing down those abstract thoughts with concrete tactile exercises helps us realize we are actually OK.
A popular grounding exercise is the 54321 grounding exercise. You can find several methods online. The exercise involves using your 5 senses. The Mayo Clinic Health System website suggests the following method. Visit their website for additional tips:
Everyone feels anxious now and then. But there are things you can do to minimize those feelings. Mayo Clinic Health System staff suggest trying the exercise below the next time your mind is stuck on the worry setting.
Sit quietly. Look around you and notice:
5 things you can see: Your hands, the sky, a plant on your colleague’s desk.
4 things you can physically feel: Your feet on the ground, a ball, your friend’s hand.
3 things you can hear: The wind blowing, children’s laughter, your breath.
2 things you can smell: Fresh-cut grass, coffee, soap.
1 thing you can taste: A mint, gum, the fresh air.
This exercise helps you shift your focus to your surroundings in the present moment and away from what is causing you to feel anxious. It can help interrupt unhealthy thought patterns.
See the blog post, “Stress Relief: The four A’s” by Alan Conway, MD for another helpful list of ideas to help you ease and reduce stress.
Most stress relief and anxiety relief methods involve being present in the moment. In moments of stress really helps me to take a quick safety inventory. I ask these questions, Am I physically safe? Am I getting the nutrition I need? Am I getting the sleep I need?If the answer is no to any of these questions, that is what needs to be addressed in the moment.
Some simple things you can do in your work space whether it is at home or at an office:
If possible listen to calming music. My current favorite is Bach for the Brain!
Listening to the sound of water, like a fountain, river, ocean are shown to have a calming affect. If you don’t have natural water running near you, taking a shower can be helpful. To see this calming affect in action watch small children by an outdoor fountain. They are naturally drawn to them while their parents would walk right by.
Unless you are required to wear one, take off your watch. We often stress ourselves over the passage of time. If you want to know the time our phones, computers, and office space usually have clock functions. Glancing at your wrist every few minutes is not helpful. (I stopped wearing a watch in my early thirties.)
If sleep is hard for you, try keeping a journal. Each night before you go to bed, take out your notebook and write down everything you are thinking about. If you find you are caught in the same thought “loop” and can’t move on, write down what you are thinking about in detail. There is great relief in writing down your worries then tearing up the paper and throwing it away. If you have a safe way to do it going outside and burning the paper offers another great release. In the past I’ve had to do that a few times before my thoughts would no longer linger on a negative topic.
Physical exercise is a great release of tension. It can be as simple as talking a walk, outside if possible. Being outside in the sun is also very therapeutic. There is a very helpful organization called Yoga for First Responders. Yoga can help you physically and mentally. Practicing yoga can also help you sleep better.
Social nutrition is a term I learned from Dr. Jonathan Shay, a renown scholar and mental health practitioner. We were attending a conference and I heard him explain how one heals from a traumatic event is determined by the social nutrition a person has around them. He went on to say if a soldier has a mortar wound a big factor in healing that would is the nutrition that person takes into their body. He continued by saying when a person has a psychological wound a big factor in their healing is the social nutrition they have around them. Do they have a supportive family? A group of friend they can talk to? When we talk about our stressors it actually helps us heal the wounds, like intrusive thoughts, that we carry.
I hope you find this information helpful. If I may be of service to you or your organization by leading a workshop/didactic on stress relief, compassion fatigue, or self-care, please send an email to dorie (at) dorielgriggs (dot) com
Gift From Within webcasts and resources on a variety of related issues.
Disclaimer: This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regimen, it is advisable to seek the advice of a licensed healthcare professional.
Thanks to the public information campaigns of a number of organizations supporting veterans the term PTSD, or Post Traumatic Stress Disorder is now widely known. After almost 20 years of learning and lecturing about PTSD I have learned that while the name is well known there is still very little general understanding of the criteria a person has to meet to be given the diagnosis of PTSD.
Several years ago a chaplain friend of mine asked me to speak to the oncology department at his hospital. The topic was traumatic stress and self care. The nurses attended the didactic thinking they were there to learn how to care for their patients who may be traumatized. What my friend guessed and what I learned after this experience is that some of the nurses experience and struggle with the traumatic events they deal with in the course of their work.
What I wrongly assumed is that medical professionals would know and understand the toll their work takes on them personally, they did not. That lecture led to an invitation to another conference of medical professionals. In the three years I’ve served as a chaplain for the Roswell Fire Department I’ve had conversations about traumatic stress with our public safety employees in the fire, police and 911 dispatch areas. Many know their jobs expose them to trauma, but few know what it takes to meet the criteria for a PTSD diagnosis.
For a comprehensive explanation of PTSD you should read through the National Institute of Mental Health web page on Post Traumatic Stress Disorder. In summary there is a list of conditions that must be present to meet the criteria for a diagnosis. After experiencing or witnessing a traumatic event it is normal to feel unsettled, upset and have trouble processing the experience. If after a month or two after an event, or after responding to a number of disturbing events in the case of public safety personnel, you are struggling with symptoms that interrupt your normal ability to function, you should seek help from a professional trained to diagnose and help people who experience traumatic events.
Much has been done in this field the past 20 years. Therapies have shown to greatly reduce the symptoms of traumatic stress and allow the person with the diagnosis to function at a very high level. There is such a high success rate that professional in the field are working to change the name from Post Traumatic Stress Disorder to Post Traumatic Stress Injury. The word disorder has a connotation that it is a pre-existing condition where as the word injury more correctly fits the symptoms since we now know people can recover and heal from their experiences. In a letter to the American Psychiatric Association, Drs. Frank Ochberg and Jonathan Shay outline their reasoning for the change from disorder to injury. I encourage you to go to the website, Post Traumatic Stress Injury, and read through the various links.
I do need to mention that I look to Dr. Ochberg and Dr. Shay as mentors in the field of traumatic stress. I had the opportunity to meet both in 2003 at the International Society of Traumatic Stress Studies. Both are very generous with their time and knowledge and helped me learn early after I graduated from seminary about traumatic stress and related diagnosis. I have had the opportunity to attend a few other meetings over the years with both doctors, and others like Dr. Charles Figley who wrote the book on Compassion Fatique. You will note several resources on the Resources for First Responders entry are related to these three doctors.
For an easy to understand, and listen to, webcasts about PTSD and related topics, see this webpage from Gift From Within .
