eTherapyPro | Online Therapy Chat | Online Therapy

Post Traumatic Stress Disorder

Post Traumatic Stress Disorder

When it comes to talking about Post-Traumatic Stress Disorder (PTSD), most people have a basic understanding. Sadly, many have a loved one back from military service, or have survived a traumatic event, and are suffering from this mental injury and have seen the damage done by it firsthand. Let’s take a look at PTSD as a whole, so that if this seems like you or anyone you love, you can seek appropriate help.

It is estimated that there are more than 3 million people living with PTSD in the U.S. every year. The cause of PTSD is fairly concise to define: the person either experienced or witnessed a life-threatening event. Perhaps they were a part of combat in a war. Maybe they saw physical abuse in the home growing up. Possibly they were involved in a terrible car accident. Whatever the event, it has left them wounded in the way that trauma hurts people. Hence, if left untreated, the effects of that wound become the anxiety disorder PTSD.

Symptoms of Post-Traumatic Stress Disorder

PTSD symptoms are generally divided into four different categories:

  1. re-experiencing the trauma
  2. avoidance
  3. hyperarousal
  4. negative thoughts and beliefs.

1. Re-experiencing 

Re-experiencing or reliving, the traumatic event includes these symptoms:

  • Frequently having upsetting thoughts or memories about a traumatic event
  • Having recurrent nightmares
  • Acting or feeling as though the trauma were happening again, sometimes called a flashback
  • Having strong feelings of distress when reminded of the traumatic event
  • Having a physical response, such as experiencing a surge in your heart rate or sweating, when reminded of the traumatic event 

2. Avoidance 

Actively avoiding people, places, or situations that remind you of the traumatic event includes these symptoms:

  • Making an effort to avoid thoughts, feelings, or conversations about the traumatic event
  • Going out of your way to avoid places or people that remind you of the traumatic event
  • Staying too busy to have time to think about the traumatic event

3. Hyperarousal

Feeling keyed up or on edge, known as hyperarousal, includes these symptoms:

  • Having a difficult time falling or staying asleep
  • Feeling more irritable or having outbursts of anger
  • Having difficulty concentrating
  • Feeling constantly on guard or like danger is lurking around every corner
  • Being jumpy or easily startled

4. Negative thoughts and beliefs

Thoughts and feelings about yourself and others may become negative and can include these symptoms:

  • Having a difficult time remembering important parts of the traumatic event
  • A loss of interest in important, once positive, activities
  • Feeling distant from others
  • Difficulty experiencing positive emotions, such as happiness or love
  • Feeling as though your life may be cut short

Post-Traumatic Stress Disorder is an anxiety disorder caused by a mental injury, that can be managed and treated with appropriate help. The sooner help is received, the easier it will be to treat the condition. Post-Traumatic Stress Disorder is best treated by a mental health professional such as, a psychiatrist, counselor, or therapist.  Therefore, online therapy, or counseling is a growing trend that is perfect for certain patients. Help and hope are available for those managing this serious disorder.

If you suffer from Post Traumatic Stress Disorder start a FREE trial of online counseling and get help today.

Free Trial

Disclaimer:
The views and opinions expressed in this post and any associated articles are those of the authors and do not necessarily reflect opinions or policies of eTherapyPro. These posts and articles are shared for your enjoyment and consideration. Read them or not at your sole discretion and liability. They are not intended to replace counseling services rendered by licensed professionals. Consult with your counselor before implementing any content from these articles into your life.

The Science Behind Sunlight and Sleep: How Light Influences Your Rest

sunlight and sleep

According to a recent study, individuals who are exposed to sunlight or bright indoor light early in the morning experience less stress, feel less depressed, and sleep better at night than those who are not. Exposure to sunlight during the day and less light at night supports the body’s healthy sleep patterns by appropriately calibrating the body’s circadian clock, the biological system that helps regulate sleep.

The study published in “Sleep Health: Journal of the National Sleep Foundation” found that people who were exposed to bright light between 8:00 am and noon fell asleep more quickly at night and experienced fewer sleep disturbances than those not exposed to bright light early in the day. Additionally, office workers who were exposed to bright light between 8:00 am and 5:00 pm reported lower levels of depression than individuals not exposed to bright light all day.

Although exposure to bright, natural sunlight is best, even office workers benefit from exposure to short-wave “blue” light. In recent years, many businesses have reduced lighting to be more energy efficient, but this trend may be changing as many offices are moving towards brighter lighting because happier, well-rested employees are more productive employees.

For years, we have known that sleep quality affects several mental, emotional, and physical problems, including mood disturbance and difficulty with metabolism and the immune system. One way to improve our quality of sleep is to pay attention to how much light exposure we receive especially early in the day. More light in the morning equals better sleep at night.

If you are struggling to find quality sleep because of anxiety, depression, or other emotional difficulties, you may also want to consider talking to a therapist online.

Start a Free trial of online counseling and talk to a counselor today.

Start My Free Trial

Disclaimer:
The views and opinions expressed in this post and any associated articles are those of the authors and do not necessarily reflect the opinions or policies of eTherapyPro. These posts and articles are shared for your enjoyment and consideration. Read them or not at your sole discretion and liability. They are not intended to replace counseling services rendered by licensed professionals. Consult with your counselor before implementing any content from these articles into your life.

There Is No Permanent “You,” Say Both Science and Buddhism

Science and Buddhism

Both Buddhism and contemporary neuroscience agree: that there is no permanent “you” or consistent, objective self.  The Western idea that we remain the same moment to moment is an illusion.  Rather, we are a set of cells, with the brain and body in constant flux.

What Does Buddhism Teach?

Traditionally, Buddhism has taught “anatta,” the concept that there is no enduring soul, no consistent self.  Just as suffering is an illusion, so is the concept of the self.  The things that we believe define ourselves change over time, as does our sense of self.  Eventually, we may come to understand that not only does the “self” change but that it does not matter in the end.

What Does Science Demonstrate?

Current advances in neuroscience seem to endorse the Buddhist teaching of “anatta.” Research demonstrates the neuroplasticity of the brain, that is, the reality that the physiological structure of the brain can be changed simply through changing our thought patterns.  Specifically, Buddhist-style meditation can change the structure of the brain.  This means that our brains, in which we house our sense of self, are not permanent but change over time and can be intentionally changed over time.

Why Does it Matter from a Therapeutic Standpoint?

The understanding that our sense of self is impermanent has many positive ramifications from a therapeutic standpoint.  This means that the internal struggles we have today need not define us. It may feel like they do and that they always will. But science has demonstrated that our thought patterns are, much like our bodies, changing over time.  We can train our brains in such a way that the thoughts that plague us today need to continue to be an issue in the future.  We can grow and evolve in positive ways!

Many people say they are struggling to discover who they are. If “you” are constantly changing there may be no discovery to make. Perhaps it’s best to accept the circumstances of the moment you are in so you can use them to create “you” in the moment to come.

Talk About “You” With a Counselor Today.

Start a FREE Trial of Online Counseling

Does Homework Really Matter?

homework after therapy session

In the course of therapy, you may find that your therapist assigns you weekly or regular “homework” assignments.  Many clients are at first resistant to homework, feeling like they already have full schedules and can’t fit in another task.  Some of us may even have negative associations with the term “homework.”  It’s worth both therapists and clients, then, asking:

  •         Does “homework” really matter?
  •         Why should I bother with completing tasks assigned by my therapist?
  •         What kind of outcome can be expected?

Does Homework Matter in Therapy?

The short answer is, yes, homework matters.  It can have a positive effect on treatment outcomes.  A recent report published in “Psychology Today” suggests that for a number of reasons, homework can have a positive effect for those undergoing therapy.  Clients who are assigned and complete tasks relevant to their work in therapy show increased benefits as compared to those who do not.

Why Does Homework Support Our Work in Therapy?

Consistently, it’s been demonstrated that clients in therapy can benefit from therapy, but we may wonder why.  On the one hand, it seems unrealistic to expect that in one hour a week we can make significant progress quickly, which is the case if clients work with therapists in talk therapy just once a week.  Homework assignments, however, give clients the opportunity to practice regularly the skills they are learning with the support of their therapists.

Additionally, it’s believed that many clients suffer due to deeply embedded thought patterns.  Simply talking once a week may not be enough to challenge and change these negative thought patterns.  Homework provides clients with the opportunity, then, to challenge and reframe negative thoughts on a regular basis or as these thoughts come up.  Negative thought patterns are powerful in part because they have been reinforced by many years’ habit; changing this may require consistent practice, which homework affords.

Homework Matters

Evidence suggests that homework can be a helpful component of therapeutic work.  What matters is that the homework assigned be agreed upon by both therapist and client, that it be tailored to the client’s specific needs, that it be clearly working towards a specified goal and that its methods be rehearsed in session.

Start yourFree trial of online counseling and get your homework assignment today.

 

Get Started

1
Disclaimer:
The views and opinions expressed in this post and any associated articles are those of the authors and do not necessarily reflect opinions or policies of eTherapyPro. These posts and articles are shared for your enjoyment and consideration. Read them or not at your sole discretion and liability. They are not intended to replace counseling services rendered by licensed professionals. Consult with your counselor before implementing any content from these articles into your life.

Minute Mindfulness Meditation

Mindfulness Meditation glossy image
Mindfulness meditation has long been a staple of many Eastern religions. Much research suggests that Westerners can benefit from mindfulness practice, even when not attached to any sort of religious belief.  Mindfulness practice seems to be especially beneficial to individuals who suffer from anxiety disorders.
Beginning and engaging in regular meditation, however, can be a challenge for many Westerners. The practice itself can feel alien and awkward, and anxiety sufferers especially seem to become distracted by the somatic or physical sensations that may come up during traditional meditation practice.
The answer is Minute Mindfulness meditation, a simple way to allow mindfulness practice to be more accessible to a Western audience.

What Is Minute Mindfulness Meditation?

It’s the commitment to practicing being in the present, just for a single minute. Ideally, practitioners work up to five minutes or more a day, but in the beginning, just one minute is enough. It involves an activity that allows the practitioner to focus on the present, explore all physical sensations in the present moment, and offer gratitude for the experience.

 Why just a minute?

 In the beginning, the amount of time spent practicing mindfulness isn’t as important as getting started. Many people find the idea of meditating for five minutes to be a bit daunting. For those who are experiencing depression or anxiety, it can be difficult to feel motivated to do anything at all. In these cases, it is better to practice mindfulness meditation for a minute (or even less) a day than to do nothing at all. So the idea is to start small and give it a try.

How Can I Begin to Practice?

A good place to begin is with a simple eating meditation. Pick a healthy treat to eat, maybe an apple, and commit to being present in the experience for just one minute. Remove all distractions—the television, the phone, any other electronics—in order to fully focus on the experience of eating the apple.
Before you take your first bite, take a moment to study the apple:
  •         How does the apple smell?
  •         How does the apple feel in your hand?
  •         What does the apple look like?
 As you slowly, intentionally eat the apple, focus on all the new sensations:
  •         What is the sensation of your teeth breaking the skin of the apple?
  •         How does the bite of an apple feel in your mouth?
  •         How would you describe the sound of the apple as you chew?
Insofar as possible, you want to incorporate and focus on any and all physical sensations. It may be helpful to describe these out loud to yourself, as a way to maintain focus.
When you are finished, stop, breathe, and experience gratitude for the apple and for the experience. You might think to yourself, “It’s amazing to be alive at a time when I can enjoy a ripe apple any day of the year.” Or you might gratefully acknowledge the moment by thinking, “I forgot how wonderful it is to enjoy something so healthy and delicious. I’m glad I took the time to do that.”
This is one simple method you can use to begin a practice of Minute Mindfulness.
Start your Free trial of online counseling and discuss Minute Mindfulness with a counselor today.

 

Get Started

1
Disclaimer:
The views and opinions expressed in this post and any associated articles are those of the authors and do not necessarily reflect the opinions or policies of eTherapyPro. These posts and articles are shared for your enjoyment and consideration. Read them or not at your sole discretion and liability. They are not intended to replace counseling services rendered by licensed professionals. Consult with your counselor before implementing any content from these articles into your life.