by Bethany Fischer | Jun 25, 2020 | Abuse, Domestic Abuse, Emotional abuse, Family Violence, Featured Post, Physical abuse, Sexual abuse
Disclaimer: this post is for educational and entertainment purposes. It is not meant to replace professional PTSD management, or treatment for any conditions.
Who am I? This is an easy question for most people. You would probably respond with your name. Your name encompasses all that you are: your likes, dislikes, hopes, fears, etc. Your name expresses your identity. However, for some people, their name is nothing more than a word. For people with trauma, establishing your identity can feel next to impossible.
The link between trauma and identity
Identity problems are probably not the first things you would think of when you hear the words “trauma,” or “PTSD.” However, identity problems are pretty common in those with trauma. In fact, the most extreme forms of identity disturbance due to trauma occurs in 1.5% of the population. This may not seem like much, but it is the same number of people in the world who have bipolar disorder.
In my article “Lesser-Known Effects of Trauma,” I list identity disturbance as a symptom of trauma. Trauma can affect the way that the victim views themselves in relation to the world. According to the Journal of Adolescence, trauma can impact our sense of identity through:
- Identity loss
- Identity alteration
- Trauma-centered identity
- Identity affirmation
- Identity replacement
- And much more
These kinds of disruptions make it difficult for someone to recognize their “sense of self.” We express our identity in many ways. Someone with trauma may have a difficult time being consistent in these ways. Everyone changes their mind about things; that is not what I’m talking about. Someone with identity problems due to trauma may feel like a stranger in the presence of the things that they “like.” This can cause dangerous feelings of extreme stress and hopelessness.
How does trauma affect the ability to know your identity
Common problems associated with trauma like substance abuse, eating disorders, and depression can put a dent in identity development as an adult. However, trauma can utilize other devices that can make it difficult to identify your sense of self. Some of these develop as a child reacting to trauma but can be experienced by adults, too.
Survival
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Psychiatrist Grant Brenner says that identity gets disrupted because “basic survival takes precedence over, and uses resources ordinarily allocated for, normal development of the self.” Our sense of self is mostly developed when we are children. We expand on this foundation as we get older. When we experience trauma, we slow down this development. This is especially true of children experiencing repeated trauma. Time normally spent on learning about yourself is now spent on dealing with these painful experiences. Once you are away from the trauma, It may be too painful to look inside yourself due to toxic shame. It is human nature to avoid painful things. Sacrificing your sense of self for survival can be a consequence of carrying trauma:
Dissociation
Image by Tumisu from Pixabay
Dissociation is a “mental process” that causes a separation of someone’s thoughts, memories, and identity. According to PTSD expert Matthew Tull, 90% of people with trauma experience chronic dissociation. Everyone experiences dissociation at some point in their lives. Daydreaming is a common form of dissociation. However, dissociation becomes problematic when it interferes with everyday life. Distorting your sense of self is one of those interferences. Dissociation affects your sense of self by:
- feeling like you are missing part of yourself
- Not recognizing yourself
- Being unable to remember yourself as a child
- Having “parts” of yourself that don’t seem related to each other
One of the dangers of dissociation due to trauma is when self-care is forfeited to detachment. Grant Brenner says, “self-care is impaired, and one learns to live apart from oneself as a matter of habit.” Without a sense of self, it can be difficult to find the motivation to care for yourself.
Trauma = Identity
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I mentioned earlier that the Journal of Adolescence identifies trauma centered identity as an impact of trauma on the sense of self. People often find traumatic experiences to be defining moments in their lives. This can be positive when it leads to personal growth or societal change. However, trauma centered identity has the potential to be very harmful. Some negative impacts are:
- Surrounding yourself with people who fit your traumatic narrative (toxic friends, abusive relationships)
- Reliving the trauma over and over again
- Difficulty navigating interpersonal relationships
Surviving trauma is something that should be celebrated. You should be proud to be standing on the other side of a horrific experience. However, when you base your identity on your trauma, you don’t allow yourself to heal.
Conclusion
Having a sense of self is a luxury that many people don’t realize they have. Trauma affects the way that we know ourselves by disrupting our sense of identity. It can do this through survival needs, dissociation, and by being its own identity. Lacking a sense of self can be dangerous when it causes negative emotions that affect the way you live in the world.
Living with trauma-based identity problems can feel like being a ghost. It can be frustrating when you can’t form a consistent opinion. Not knowing how you feel and why you feel it is confusing and exhausting. It is terrifying to not recognize yourself. Speaking about these problems can be even more terrifying because it is hard to explain to someone who is not going through it. However, there is hope. Treatment is out there that helps integrate the parts of you that you don’t understand. DBT and EMDR therapy have been proven to ease the blow that trauma has on your identity.
You don’t have to be a ghost. You are seen and heard, and your experiences matter. Recognizing your lack of identity can be hard, but it is possible. It is the first step in healing from your past and moving forward to a healthier future.
Writing by Bethany Fischer, blogger at Safe Harbor International Ministries. For more article, visit www.safeharborim.com/articles/
Featured Image: Photo by Gabriel on Unsplash
by Bethany Fischer | Jun 18, 2020 | Featured Post, Healthy Lifestyles, Staying Healthy, Wellness
The aggressive heat that comes with the summer season always surprises me every year. It shouldn’t, considering I have lived in Houston, Texas my entire life. The heat index has already climbed up to 111 degrees here, and it is only June! Even in Atlanta, where SHIM Headquarters is located, the temperature continues to rise. It can often be difficult to deal with the overwhelming heat in the South. However, with the heat also comes sunshine, which carries many physical and mental health benefits.
Benefits of Sunshine on Mental Health
Vitamin D Exposure
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Often called the “sunshine vitamin,” vitamin D is most often obtained by sunshine. Vitamin D plays a vital role in many bodily functions, but it is also important in maintaining your mental health. According to Robin Foroutan of the Academy of Nutrition and Dietetics, low levels of vitamin D can be linked with “depression, as well as mood disorders and faster cognitive decline.” While it is not a cure, improving your vitamin D levels can help with many mental illnesses and overall feelings of well-being.
Boost in Serotonin
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Serotonin is a neurotransmitter that carries signals between neurons throughout your body. It is an important chemical that regulates things such as memory, sleep, and mood regulation. The amount of sunshine that you get can have huge impacts on your serotonin levels, according to BSN Rachel Nall. Sunshine triggers “cues” in your retinas that tell your brain to release serotonin. When you don’t have enough access to sunlight, you run the risk of not having enough serotonin. Low levels of serotonin can be linked to major depression, anxiety, and panic disorders, and even prenatal depression. Getting outside under the sun for a few minutes each day is a great way to increase your serotonin levels.
Improved Quality of Sleep
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The quality of sleep we get each night has enormous impacts on our mental health, according to Harvard Medical School. Additionally, the amount of sunlight we get each day can affect our quality of sleep. Just as exposure to sunshine boosts your levels of serotonin, it also boosts your levels of melatonin. Like serotonin, melatonin is a chemical that your brain makes to help regulate bodily functions, specifically sleep. 50-80% of psychiatric patients suffer from poor quality of sleep. When you increase your serotonin levels, you also increase your melatonin levels. As stated above, a great way to up these levels is to get out in the sunshine.
Other Health Benefits of Sunshine
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Sunshine has many other positive impacts on your health besides just mental health. According to the Tri-City Medical Center, in addition to mental health benefits, the physical health benefits are:
- Stronger Bones
- Lower Blood Pressure
- Reduced Inflammation
Much of the benefits from sunshine comes from exposure to Vitamin D. Vitamin D has been proven to improve bone strength. Low vitamin D has been linked to osteoporosis and other bone-related diseases. Vitamin D is also shown to reduce inflammation throughout the body. Also, sunlight releases nitric oxide in your blood. This brings down your blood pressure and improves overall heart health.
It is important to note that too much sunshine can also be damaging. Experts estimate that spending 10-20 minutes in the sunshine will improve your health without causing any long-lasting damage to your skin and eyes.
Conclusion
During the summer, a great way to improve your overall mental and physical health is to spend some time out in the sunshine. Exposure to sunlight has been proven to increase the serotonin, melatonin, and vitamin D levels in your body. All of these things have strong links to regulating your mood and your sleep, which positively impacts your mental health. Sunshine also has many positive impacts on your physical health, like lowering blood pressure, reducing inflammation, and strengthening your bones. It is important to remember, however, that too much sun can have some adverse effects on your health.
There is so much darkness enveloping the world right now. It can be difficult to navigate the social climate while also taking care of yourself. Spending time out in the sun is an easy and natural way to care for yourself. My motto has always been that you can’t pour from an empty cup. Caring for yourself is the best way to make sure that you can care for others.
Written by Bethany Fischer, blogger from Safe Harbor International Ministries. For more articles, visit www.safeharborim.com/articles/
Featured Image: Photo by Mayur Gala on Unsplash
by Bethany Fischer | Jun 12, 2020 | Abuse, Mental health
June is PTSD Awareness Month. While we experience and watch so many negative things happening in the world today, it is important to discuss the “T” in PTSD- trauma. Trauma infiltrates people’s lives and can make living in this world very difficult for those who hold it. To heal from traumatic experiences, it is important to know what trauma is, how it is expressed, and the lesser-known reactions to trauma.
What is Trauma?
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According to author Jenni Schafer from the Meadows Ranch, trauma is “anything less than nurturing that alters your view of yourself and how you relate to the world.” What is traumatic to one person may not be traumatic to the next. Up to 20% of people who experience trauma will go on to develop PTSD. However, trauma victims without a PTSD diagnosis often display the same reactions to trauma as those with a diagnosis. Common symptoms of PTSD include:
While these are common reactions to trauma, everyone can react to trauma in different ways. There are many lesser-known reactions to trauma that are often overlooked in impact.
Lesser-Known Reactions to Trauma
When you think about the word “trauma,” you will probably think about an image commonly associated with it. Reactions to trauma are often depicted as intense flashbacks, horribly realistic nightmares, and having strong reactions to “triggers.” While these are true reactions to trauma, there are many more lesser-known reactions to trauma that can be just as damaging to the victim.
Dissociation
Photo from Unsplash
We are taught about the “fight or flight” response to stress. This theory suggests that our bodies are flooded with hormones in the face of stress that tell us to either run away from the problem or stay and fight it. What is lesser-known about this theory is the next component of the “fight or flight” response- “freeze.”
The clinical term for this “freeze response” is called dissociation. Dissociation is the “state of disconnection” between your body and the outside world. Instead of fighting the stress, or fleeing from it, someone who “freezes” may do nothing in the face of trauma. Instead, they may separate themselves from the trauma mentally. Everyone dissociates to a certain degree, even without the presence of trauma (i.e. “spacing out”). However, dissociation becomes a problem when those who experience trauma use it to detach themselves from stress. Dissociation occurs in trauma victims in different ways, including:
- Having memory loss that leaves large gaps in your timeline
- Feeling like the world around you isn’t real
- Feeling like your body isn’t real
- Having “out-of-body experiences” where you observe yourself as a third party
Dissociation is a dangerous reaction to trauma because it prohibits the person experiencing it from living in the moment. Dissociation also leaves people at risk of self-destructive behaviors. If you are disconnected from your body, you are more likely to abuse it with things like substance abuse, eating disorders, or self-mutilation. Those experiencing dissociation needs to reach out for professional help to learn healthy coping mechanisms.
Identity Disturbance
Photo from Pixabay
Another lesser-known reaction to trauma is a disturbance in the victim’s identity. Like dissociation, identity disturbances occur when the victim separates themselves from their trauma. This can lead to a loss of sense of self. This is especially true in children who experience trauma early on. According to psychiatrist Grant Hilary Brenner, identity problems occur in trauma victims when “basic survival takes precedence over, and uses resources ordinarily allocated for, normal development of the self.” This is seen frequently in people with Borderline Personality Disorder, which is often comorbid with trauma and PTSD. Lacking a sense of self often causes extreme anxiety in a trauma victim because it makes it difficult for that person to see themselves in the world. They may have a hard time expressing their identity in ways that other people don’t. For example, we often express ourselves by:
- The way that we dress
- The things that we enjoy
- The opinions that we hold about various subjects
Someone with identity disturbances due to trauma may have difficulty establishing these things about themselves. It is more than just changing your mind about something, which everyone does. Rather, it is the dramatic swing from one sense of identity to the next, often changing from day today. When this happens, it can be hard for trauma victims to know who they are.
Chronic Pain
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According to PTSD expert Dr. Matthew Tull, 20-30% of people with PTSD also exhibit symptoms of chronic pain. This can happen for several reasons. For people who have trauma related to physical injury, chronic pain is very likely. However, there are other, lesser-known reasons why someone with trauma can experience chronic pain. Trauma-related anxiety can lead to symptoms of hyper-arousal, leading to chronic pain. These symptoms include:
- Tense muscles due to hypervigilance
- Increased heart rate causing chest pain
- Loss of sleep leading to chronic headaches
Pain can also be caused by disorders that are often comorbid with PTSD. Disorders like depression often lower physical activity. This can spiral into poor health practices, which increases the likelihood of chronic pain. To treat PTSD related pain, healing from your trauma is the most important step.
Conclusion
Trauma can occur when a negative experience causes extreme psychological stress. Everyone diagnosed with PTSD has experienced trauma. However, people without PTSD also experience trauma, and it can be just as damaging. Everyone reacts to trauma differently, but there are common reactions to look out for. Lesser-known reactions to trauma, like dissociation, identity disturbance, and chronic pain, can be just as damaging as more commonly experienced symptoms.
Talking about the lesser-known effects of trauma is important so that those who may not understand their symptoms can seek treatment. We must look beyond the symptoms that are good for entertainment and see this disorder in its entirety. Everyone deserves peace of mind, regardless of your diagnosis or symptoms. We must be open to discussing ALL of the symptoms of trauma to ensure treatment and healing for everyone affected.
Written by Bethany Fischer, blogger at Safe Harbor International Ministries. For more articles, visit www.safeharborim.com/articles/
Featured image from Unsplash
by Bethany Fischer | Jun 8, 2020 | Abuse, Emotional abuse, Featured Post, Mental health, Nonprofit Life, Physical abuse
Mental health is an important factor in any community, but especially the black community. The stigma surrounding mental health in the black community decreases room for the mere idea that it even exists. African Americans, being a marginalized group, have suffered centuries of oppression, racism, and severe injustice. In more recent years, this demographic has been the target of police brutality, a display of blatant racism. Statistics tell us that African Americans compose only 13% of the nation’s population. However, they make up 23% of the victims of police shootings. [1] Experiencing violence and shootings by a police officer could lead to lasting trauma suffered by those exposed to these abuses. Now more than ever, trauma levels are rising in the black community as African Americans suffer from the effects of frequent police shootings.
How Has Trauma Plagued the Black Community?
Tumisu from Pixabay“>
Decades ago, lynching was a social norm. The merciless killing of African Americans without even the slightest repercussion sent a message nationwide. African Americans were fearful and distressed knowing that they could be hung without cause, and no one would be punished. This, coupled with the images of lifeless hanging bodies, led to significant amounts of trauma. In 2020, things have scarcely changed. 99% of the killings by police officers from 2013-2019 have not led to charges. [5] The fear felt then, is the same fear felt now. The traumatic experience is the same, though the time period has changed.
How Do Police Shootings Cause Trauma?
“A traumatic event is a shocking, scary, or dangerous experience that can affect someone emotionally and physically.” [2] There are various types of trauma, some of which include; community violence, physical abuse, and traumatic grief. [3]
A recent study found that African Americans traumatized by police shootings are likely to experience:
- Fear for their own lives
- Avoidance and Dissociation
- Hyper-vigilance
- Flashbacks
Racially motivated acts of violence can aid the development of Post Traumatic Stress Disorder. The stresses that result from police shootings have been amplified due to video sharing, media, and the lack of conviction for these crimes. Racial stress results in: [4]
- negative emotional conditions
- psychological anguish
- physiological changes
- negative coping mechanisms
- strategies and functional impairments
How Have Trauma Levels Increased in the Black Community?
A quasi-experimental study used the Behavioral Risk Factor Surveillance System (BRFSS) to calculate the effect of police shootings on unarmed African Americans. The BRFSS data was cross referenced with self-reported mental health cases among this demographic in the US. The process included assessing participants’ mental health state before their traumatic experience versus after. The results indicate that police shootings have negative effects on the mental health of African Americans. These shootings come with increased levels of trauma as a result of the event. Police shootings cause Post Traumatic Stress symptoms that not only affect individuals, but the communities in which they live. Experts report that clear signs of trauma are most visible from the date of the event to 2 months after witnessing a police shooting.
How Can Trauma Victims Cope?
In many communities, particularly the African American community, lies a stigma surrounding seeking professional help in regard to mental health. Speaking with a psychologist, therapist, or counselor can significantly improve your mental health. It is okay not to be okay. Never let stigmas and the opinions of others keep you from getting the help that you need.
The effects of trauma can last a lifetime. If you or a loved one has experienced a traumatic event, there are certain steps you should take to seek help. First, consider counseling.Counseling is an ongoing process designed to help you understand your experiences and cope with your symptoms. Through counseling, you can learn to dissect your feelings and emotions. This form of therapy can help to alleviate the severity of symptoms of trauma due to police shootings such as anger, hyper-vigilance, and flashbacks.
More ways to decrease the symptoms of trauma include:
- Creating a Routine Fitness Engaging in physical activity has proven to be a great stress reliever for survivors of trauma. In addition, exercise causes your brain to release chemicals that make your body “feel good.” (Dopamine, Serotonin, Nor-epinephrine). Survivors can create healthy habits by setting fitness related goals and focusing on achieving them.SleepCreating a sleep schedule and sticking to it can allow your body and mind to get proper rest. Adequate hours of sleep are needed to help you feel your best. The energy received from proper sleep can set the tone for your day.
- Address Your TraumaDo not fall into a pattern of avoidance. Do not go out of your way to avoid people, places, or situations that remind you of your traumatic experience. Instead, try speaking to family, friends, or a medical professional about your experiences, feelings, and symptoms.
Conclusion:
Ace Spencer from Pixabay“>
In all, mental health in the black community is a topic that needs to be actively discussed. The trauma and fear instilled in African Americans due to unjust killings is in no way a new phenomenon. The blatant disregard for black lives was as prevalent in the past as it is today. Systemic Racism has aided in the casual addressing of this problem that plagues the black community. The increase of police shootings has led to rising trauma levels among the demographic most targeted for these shootings. These tragedies adversely affect victims’ emotional and psychological well being which is not only detrimental to the individual, but the community at large.
How much longer can we allow racism and oppression to tear the black community apart? We are one. People of all races, ethnicities, and communities possess the power to create change in times of chaos. The time to expose inequality, injustice, and inequity is NOW. To create change, one must incite action. Take action in your community and seek justice for victims of police killings and their families. Act Now and head straight to the polls to vote for representatives that address matters such as these head on. Speak up and use your voice to convey a message and that cannot be silenced, smothered, or suppressed.
Written by Janeisha Cambridge, Social Media Intern at Safe Harbor International Ministries. For more articles please visit our blog page at https://safeharborim.com/articles/
Featured Image by Pixabay
by Bethany Fischer | Jun 4, 2020 | Abuse, Domestic Abuse, Emotional abuse, Family Violence, Mental health, Physical abuse, Sexual abuse, Staying Healthy, support groups
Everyone experiences some level of trauma in their lives. Trauma comes in many forms, and can affect people in many different ways. Some people do not have problems processing their trauma. When something bad happens, they are able to move on without much damage. However, not everyone has this ability. Many negative impacts can occur when trauma isn’t processed correctly. Developing PTSD is one of the negative impacts that can occur.
What is PTSD?
PTSD, also known as post-traumatic stress disorder, is a mental health condition that develops in some people after a traumatic event. Formerly called “shell shock,” PTSD was originally thought to only affect soldiers who experienced trauma from war. However, it is now known that other forms of trauma can cause PTSD, such as, but not limited to:
- Sexual assault
- Natural disasters
- Car accidents
Even events that some people may not consider to be traumatic can cause PTSD, depending on the person. Regardless of the event that leads to the development, people with PTSD can display a multitude of symptoms that can be very difficult to manage, such as:
-
- Avoidance behavior: avoiding things, places, and even thoughts that remind the victim of the trauma
- Intrusive memories: thoughts about the trauma that cause extreme distress and cannot be stopped by the victim
- Negative changes in emotions and thinking: having changes in the way you think about yourself and the world; having difficulty expressing your emotions, especially positive ones; feeling numb and detached from yourself and the world, etc.
- Changes in physical and emotional reactions: developing insomnia; being easily startled or frightened; always being “on guard;” irritability, etc
These symptoms often disrupt the way that people with PTSD live their lives. It can be very difficult for people with PTSD to deal with their symptoms. Because of this, it is extremely important for people with PTSD to have a support system. It is even more important for that support system to know how to care for their loved one who is suffering.
How can I help?
Having a support system is important for all people with disabilities, but it is especially important for those who live with PTSD. Those with PTSD are more likely to isolate themselves when their symptoms become acute. This leaves them at risk for dangerous behaviors like drug use and suicide. There are so many ways that you can support someone with PTSD. Health and psychology Melinda Smith offers a list of impactful ways that you can support your loved one with PTSD.
According to trauma experts, social support is the most important thing someone can do to help a loved one with PTSD. This is because social support directly confronts those with PTSD’s tendencies to withdrawal. You can make your loved one feel comfortable by not talking about their trauma and by allowing them to “take the lead.” Doing “normal things” with your loved one with PTSD can help take their minds off of their trauma. Invite your loved one to events that interest them and include them in group activities. It is important for them to know that they are more than just their trauma.
Being receptive of your loved one’s feelings is crucial if you want to be part of their support system. It is important that they have people who are willing to listen to them without fear of judgement. Allow your loved one to speak with you about their trauma when they are ready. Be sincere in your communication with them and don’t discount their experiences. It is NOT helpful to tell someone that it “could have been worse.” Don’t offer advice that is not asked for, and don’t tell your loved one what to do. Instead, be there for them with open ears and an open mind.
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Establish trust and safety
Because PTSD can change the way that someone sees the world, it can be difficult for them to trust others and feel safe. Making an effort to instill trust and safety in your loved one will help them feel more comfortable in their environment. You can do this in a number of ways. Reassure your loved one that you are committed to the relationship. Reaffirm your relationship by keeping your promises and talking about a future that includes them. Encourage your loved one to seek treatment, and go with them if they are comfortable with that.
Some triggers are unavoidable. However, knowing your loved one’s triggers can help you anticipate and hopefully avoid them. In our previous article “Abusive Friendship: What It Is and What It Looks Like,” I shared my experience with someone who would intentionally bring up my triggers to get a response. A true friend will not want to intentionally upset you. Being a true supporter means protecting your loved one from further emotional distress. Confronting and learning how to react to triggers can be helpful for those with PTSD, but that is something they need to do with a licensed professional.
Knowing about PTSD can better equip you to support your loved one in the most effective way. This goes beyond knowing their triggers. This means knowing signs and symptoms as well as unexpected effects of trauma. It may also be helpful to be educated on various treatment options. Being educated on PTSD doesn’t only help you be a better supporter. It is possible to extend your education to your loved one to help them understand their own disorder. Serious information like this can sometimes be received better from someone that the victim trusts and is comfortable with. Resources such as The National Center for PTSD provides information for victims and their support systems alike.
Conclusion
PTSD is a painful mental condition that develops as a response to trauma. Some people are unable to process traumatic events, which leads to distressing symptoms that disrupt their lives. One of the best ways to treat PTSD symptoms is to have a healthy support system. Offering support, being educated, knowing triggers, and establishing support are all great ways to become a productive member of someone’s support system.
Everyone experiences trauma, but not everyone reacts to it in the same ways. What is traumatic to one person may not be traumatic to another. Trauma is received on a spectrum. Despite this, it is still possible to be an ally. Being a true ally means taking your position seriously. Healing from your trauma isn’t always easy. However, with the right resources and people behind you, it is possible to find peace and closure.
Written by Bethany Fischer, blogger at Safe Harbor International Ministries. For more articles, visit www.safeharborim.com/articles/
