How to Know if You Suffer From Post-Traumatic Stress Disorder

Post-traumatic stress disorder is more common than you would think and you may be suffering from it without even knowing it. Post-traumatic stress disorder is also called PTSD; it is a mental disorder that occurs in people who have witnessed or lived through an event that they considered to be dangerous, shocking, scary, or life threatening.

While it is normal to be fearful after going through a traumatic incident, not everyone reacts to the trigger in the same way. Fear can trigger many changes in the body in order to defend it against the danger or to avoid it altogether. This is called the “fight or flight” response and is a normal reaction designed to keep us away from danger.

Most people recover from a traumatic event without sequelae. A few people continue to experience the stress from the trauma after the stressor is long gone. It is these people that go on to develop post-traumatic stress disorder.

Signs and Symptoms of PTSD

PTSD is divided into chronic PTSD and acute PTSD. Acute PTSD is short-term and begins within three months of the incident that caused the trauma. It can, however, happen years after the trauma is over with. Symptoms usually last longer than a month in order to be called PTSD. Some people get better after six months, while others have symptoms lasting for years after the trauma.

The diagnosis of PTSD depends on having all of the following symptoms for at least a month:

• At least one symptom relating to the avoidance of the stressor
• At least one symptom related to re-experiencing the trauma
• At least two reactivity and arousal symptoms
• At least two mood or cognition symptoms

The re-experiencing symptoms can include the following:

• Flashbacks, in which the trauma is relived over and over again
• Nightmares of the incidence
• Fearful thoughts of the incident


These types of experiences must cause some type of problem in the person’s normal routine. Situations, objects, or certain words that remind the person of the event can trigger a re-experiencing symptom.

Avoidance symptoms can include the following:

• Having difficulty remembering the stressor
• Losing interest in activities they used to enjoy
• Feeling emotions of worry, depression, or guilt
• Feeling emotional numbness
• Avoiding events, places, or objects that remind the person of the event


Reminders of the traumatic event can trigger symptoms of avoidance. They may become so severe that they interfere with the individual’s usual routine.

Reactivity and arousal symptoms include the following:

• Feeling always on edge or tense
• Suffering from outbursts of anger
• Having problems sleeping
• Startling easily


These are usually constant symptoms that are not necessarily triggered by those things that remind the person of the stressful event.

Mood and cognition symptoms may include the following:

• Loss of interest in activities they used to enjoy
• Feeling guilt or blame about the incident
• Having negative thoughts about the world or the individual
• Having difficulty remembering the trauma

Mood and cognition symptoms can begin after experiencing the trauma but are not due to substance abuse or injury. They cause the person to feel alienated or detached from loved ones.

Having some of these symptoms are normal after experiencing a traumatic event. Some people have obvious symptoms that disappear after a couple of weeks.

This is known as acute stress disorder. When the symptoms last longer than that, it may mean that you have developed PTSD. PTSD is often related to substance abuse, anxiety, or depression.

What Are the Risk Factors for PTSD?

Anyone can come down with PTSD, regardless of age. It can happen to children, to those who have been subjected to a sexual or physical assault, or to war veterans. People who have survived a natural disaster or accident are also at risk for PTSD.

Women have an increased likelihood of having PTSD and the disorder may have a hereditary component. Not everyone who survives a stressful event goes on to develop PTSD. There are many risk factors that play a role in who gets the disorder and who doesn’t.

Risk factors for PTSD include the following:

• Surviving a trauma or dangerous event
• Having childhood trauma
• Getting injured
• Seeing someone else get hurt
• Feeling excessive fear, horror, or helplessness
• Having a mental health disorder in the past
• Having no social support after the trauma
• Having stress that occurs as a result of the trauma

Factors that reduce the chances of having PTSD include the following:

• Being able to respond effectively despite the fear involved
• Having good coping skills
• Feeling good about one’s actions during the event
• Seeking out a support group after the trauma
• Having support from loved ones after the trauma

What Are Some Treatments for PTSD?

Most people get better from the disorder with a combination of psychotherapy and medications. Some people need medications for anxiety and depressive symptoms.

Others do better if they have a qualified therapist with whom they can process the memories of the trauma in order to eventually overcome it so they can lead a relatively normal life.

Self Care is Vital; Not Selfish

If you were to take just five minutes to scroll through your Instagram feed, you will no doubt come across many snapshots of gorgeous women immersed in steaming baths adorned with flowers and bubbles.

These posts all feature beautifully manicured feet conspicuously sticking out the water, an expertly applied facial mask and even a glass of sparkling wine to complete the picture. You are sighing, saying to yourself that will only happen to you when you win the jackpot, right? Possibly, but hang on there!

Self-care for yourself as a woman is vital, it is not meant only for the fortunate few. It is a necessity, in fact, no matter what kind of a lifestyle you lead, and no matter own much money you have or don’t have.

Self-care is a term which when simply defined means taking care of one’s own health and needs. Let’s explain it better here:

It’s a true story, the one of Poppy Marler. She had a realization when she decided to look at herself at 40; to change her life and begin a new journey head-on.

She says that when she was a young mother, she just put everything on hold, being hyper-focused on her child’s care. She actually put her own life on hold. She neglected friendships, and bored anyone who’d listen with baby stories and pictures.

When she got into real social situations, she found she could not add anything to the conversation because all of her current experiences were about her parenting experiences. She had no life or interests outside of motherhood.

She didn’t notice that she had put on a whole lot of weight either because she no longer dressed in her professional or party clothes. In fact, there were very few times when she wore anything nursing and spit-up friendly. She gradually realized that she had no life outside of her child.

Finally, a dear older and wiser friend of hers told her that it was an essential thing, apart from taking care of her family, to take care of her own needs because her own health and happiness directly impacts her ability to care for her family. She then realized the consequences of her self deprioritization:

• Weight gain
• Depression
• Lack of Socialization

Poppy eventually realized that just like how in an airplane, you are instructed to put on your own oxygen mask first, then help others; in order to help others, you need to take care of yourself first. It was then that she discovered how taking steps to care for yourself each day should be top priority.

She went on further to start involving these important aspects into her life:

Exercise, because moving your body keeps your blood circulating, keeps you strong, and keeps your mood happy.

Eating well: She says she learned to eat 5-7 servings of fresh fruit and veggies, ensuring that she got all her nutrients in, removing all the junk foods.

Maintaining relationships outside your family. It was important that her family remained her top priority, but she also learned not to under-estimate the power of good friends. She found that just having someone to talk to was a great help in advancing feelings of well-being.

Getting enough sleep: Without good and enough sleep, the quality of your life deteriorates rapidly. Sleep is what is needed to help your body recover and repair itself, and also to avoid television as well as snacks which are high in sugar and fat before bedtime.

Getting dressed every day: Working and walking around all day in sweats and slippers is not good for anyone’s self-esteem. We know that when we look good, we feel so good.

Having a positive attitude: A positive, mindful attitude used on yourself and others will change the way you view life. It gives you a reason to get up in the morning and face whatever challenges come your way!

Have a hobby: You need interests of your very own outside of the home and family because it maintains your individuality.

Spend some time alone: Just taking a relaxing bath for 30 minutes or a few hours out to do your hair and nails or reading a book you have been meaning to read, these are what boost your morale, your spirits, and make you feel good about yourself and life.

Ask for help: If you are struggling, don’t be afraid to ask for help, because it’s true, we can’t do everything alone – no man is an island.

It figures; learning to take care of your own needs isn’t selfish, it’s downright essential. It makes you a better caretaker because after all, happiness and health are top assets to have, aren’t they? It’s a lifetime investment – how are you really doing?

10 Wonderful Ways to Encourage Children to Feel Good about Themselves

Children can be cruel by calling each other names or making disparaging comments about one another. As an adult, you can process unkind comments made to or about you without them affecting you deeply. You may want to know how to encourage children to feel good about themselves; these ten suggestions may help in that endeavor.


Feeling good about yourself simply means liking or believing in yourself and your abilities. It is developed as we love and care for our children which reinforces their importance in our lives. They see themselves through our eyes as they grow. Having a supportive and loving family will help them develop and maintain this vital self-worth.

The following are things parents can do to encourage children to feel good about themselves:

1. Tell your child that you love them often and sincerely. Let them know how glad you are about the person they’re becoming.

2. Spend time with your child. Listen to what they have to say. Support their dreams by being an active participant in their life. Your presences show their importance because time is a precious commodity.

3. Expect their best without expecting perfection. You can expect their best effort in school; however, accepting a lower grade as their best is important if they have worked hard for that grade. No one is perfect; expecting perfection damages their self-esteem rather than encouraging it.

4. Take an interest in your child’s schoolwork by being supportive. Help them with homework but don’t do it for them. Support after-school activities or volunteer at events in which they participate.

5. When helping your child with schoolwork, try to focus on more than the areas they’re struggling with. Give them the opportunity to show you their strengths. This will bolster their confidence before tackling something they may not be well-versed in yet.

6. Encourage them to have friends over. Make their friends feel welcome and take an interest in them. Allowing your child’s friends in your home also lets you see what type of influence your child’s friends will have on your child.

7. Children want to feel they have something to contribute. Expect them to help with family chores at their level. Younger children can fold clean clothes or set the table for dinner. Older children can do chores which don’t require your supervision. It’s also important for your child to be responsible for cleaning up their own messes, including keeping their bedroom clean.

8. Ask your child to help you with something. With all the new technology today, they’re probably better than you at some skills. Getting their help on a project requiring technology could whet their appetite for a new hobby as well as helping you with something important.

9. Allow your child the opportunity to fail. Children learn problem-solving skills by having to figure things out for themselves. If you solve your child’s problems, they won’t learn these skills. 

10. Celebrate their achievements and successes. Encourage them with positive reinforcement. Be sure, however, that your praise is genuine as children are able to tell the difference between genuine praise and platitudes.

Children, like adults, want to know they are accepted and appreciated by those they love. Following some of these suggestions, you can learn how to encourage children to feel good about themselves. Once you’ve learned, don’t forget to put the suggestions into practice and watch your child’s self-esteem soar.

4 Important Conversations to Have With Your Child

You may have heard it before and it is still true. As kids age, they come into contact with other influences: friends, teachers, other adults, and the media. As a parent, give them the truth about certain important issues before they learn a different explanation from another source.

Talking to Your Kids About Safety

Your child can’t be with you 24/7. They have to know how to take care of themselves and be secure in that knowledge when they are not with you. Lead by example. You teach them how to brush their teeth and put on their clothing. Now, help them protect themselves.

Start with the home. Even a young child needs to know their home address, telephone number and the proper names of both of their parents. This can be of great use if they are ever lost in a department store or hurt.

How about safety around the house? Kids need to learn to stay out of danger in the kitchen, bathroom, around household cleaners and even answering the telephone or the front door. These skills can protect them when they are home alone (at an older age) and as adults.

Safety on the street is more than crossing the street. All parents teach their kids how to wait for the light and watch out for cars. In today’s society, it entails being street smart. Today’s youth have to watch out for themselves against strangers, drugs, gangs and other influences that could harm them. Informing them of these dangers doesn’t take away their innocence. On the contrary, it keeps it intact so others can’t steal it.

Safety is an ongoing issue between parent and child. Don’t miss a moment that can be used as a teaching opportunity.

Open Up the Conversation About Health

Obesity is an epidemic in society these days. Kids are the fastest growing population affected. This is a conversation that can happen over the dinner table. Teach kids how to eat a healthy variety of foods by introducing them to natural fruits and vegetables at every turn. Even if you don’t eat a certain food, allow your kids to sample it for themselves.

But, health also entails caring for their bodies. Looking good can lead to feeling good. Teach them about proper hygiene, care of their bodies during puberty and respecting their attributes and who they are.

Respect for themselves can lead to conversations about peer pressure and bullying. Discuss the different types of bullying and how it can affect them. Peer pressure can be easy to ignore if it comes from a stranger but when it’s a close friend, kids may not know how to handle it.

Chatting with Your Child About Morality  

Right and wrong are fundamental teachings for children. You can’t account for every situation but you can impart to them the basics. There are gray areas to be sure, but those don’t usually come into play until kids are older and have added new dynamics to their life.

Even so, kids have questions after watching television programs. Approach each situation on a case-by-case basis. Reiterate the importance of limits and boundaries which is not to make their lives miserable but to give them a firm foundation in life.

Gaining Your Child's Trust... Let's Talk About Sex  

It’s the conversation that most parents dread having. When do you start? How much do you say?

Begin with their bodies. Teach them the proper name for body parts, what each part is for and how they may differ from a child of the opposite sex. You will know, as a parent, when the right time is to expound further on this subject.

Kids are not shy when they have questions about things, so deal with them as they come. Use the simplest explanation that you can to convey the information. This builds a foundation that will make the conversation about actual sexual relationships between boys and girls a bit easier for them (and you) to handle when the time comes for that.

In the meantime, lead by example. The relationship between parents is the first loving relationship that kids will see - how you talk to each other, your body language and even how you show affection around your kids and others. They all paint a picture for your child.

Be as frank as you can with your kids without being crude. Moderating their television and computer time can avoid inappropriate questions or situations before your child is old enough to handle the answers.

COMMUNICATING EVEN WHEN IT’S HARD

It won’t always be easy to talk with your kids. But, it will always be worth it. There may come a time when kids can make it tough for you to have a conversation with them: peer pressure, friends, testing their limits, saying no to something they want. As parents, we can also put the pressure on: avoiding certain subject matter, outright disapproval of friends, silent treatment, interjecting our opinions and sugar-coating everything that happens to our child.

But, it is never too late to try and regain communication with your child. Eat humble pie if you have to from time to time. Your child needs you.

Helpful Tips for Talking to Your Child

Here are several ways that you can keep the lines of communication open with your child even when they try to shut you out.

Catch their talkative moments – Kids, especially young ones, may find it easier to speak when they are more secure – after a bath, getting tucked into bed or at dinner. Even if you have something else you want to do, take the time to listen to your child when they are ready to talk. For teens, it may work best when you are driving, so they don’t have to make eye contact during difficult conversations.

Avoid pressure to talk – It may fit your schedule to get straight to the point but not your child’s. We all need time to process a situation before we can discuss it. Give your child that same respect and consideration. The exceptions, of course, would be if it is a dangerous situation.

Talk TO them, not AT them – It is not a conversation when only one person is allowed to speak. Talking at someone implies that you are not interested in what they have to say, only in getting your opinion out. Talking to them means that you want to hear what they have to say in response and you are willing to listen. Their opinion matters. If you rush to speak before your child finishes, this advice may be something to think about.

Avoid saying hurtful things – Tough love doesn’t always work in certain situations. For example, if you are concerned about your adolescent son’s weight, telling him that he is fat or patting his stomach all the time is not going to inspire him. In fact, it will embarrass and even lower his self-esteem, feeling that his parents don’t love him the way he is. You may have the best of intentions but the results will often prove to be less than satisfactory. Use a healthier means of showing love and support.

Be casual in your attitude – This comes with talking to your child on a regular basis. If you feel uptight, your child will notice it and think that you don’t want to talk or don’t want to really know what they have to tell you. Even with the difficult subject matter, put yourself and your child at ease from the beginning.

Listen to your child first – Before you say anything, let them finish what they have to say in its entirety. Avoid the urge to speak up. Hold all comments until it is your turn to speak. They may need your help to flesh out their emotions but try to avoid putting words in their mouth.

Avoid hypocrisy – This is the “do as I say, not as I do” kind of behavior. Kids are not stupid. If you tell them that gossiping is wrong but you are always on the phone discussing other people, it sets a less than positive example to your kids. It can confuse younger children and make teenagers less trusting of you.

How To Clear And Calm Your Mind With Yoga

The list of health benefits associate with yoga gets longer and longer every year, making it one of the most effective practices you can use for your physical and mental health. In terms of its mental health benefits, the power of yoga stems greatly from its ability to calm the mind.

While this act might seem insignificant, studies have found that a calm mind can lead to a reduction in stress, lowering high blood pressure, increasing productivity and fighting off depression. Read on to learn more about the calming powers of yoga, how to introduce it into your workout routine, and the benefits of consistent practice.

Understanding Stress and the Mind

Many people struggle with restless minds that seem to be constantly filled with worrisome thoughts and fears about the future. These thoughts can become the source of serious anxiety and uneasiness if left unchecked. The root cause of these thoughts and feelings often lay in outside aspects of your life, such as fearing you may lose your job or having a family member facing an illness.

These thoughts trigger a chemical reaction in the brain that release hormones that can enhance the negative feelings, leaving your mind whirring with negative thoughts and general anxiousness.

One of the best ways to clear out these harmful thoughts and reduce stress is through a calming practice such as yoga, which helps you to regulate the chemical processes and cope with the emotional side effects.

What Are the Calming Benefits of Yoga?

Yoga’s calming powers come from its physically demanding movements and its close ties with meditation.

First off, exercise has been shown to provide immense benefits to clarity of mind and overall mood due to the release of endorphins.

These hormones cause a sense of euphoria and general happiness, which help to combat negative thoughts by boosting your mood and allowing you to focus on more positive ideas.

Yoga can be incredibly demanding physically at any level, resulting in a strong and steady release of endorphins. Yoga also helps to calm you because its moves initiate a form of meditation that can lead to a greater clarity of mind.

Meditation through yoga also helps you to gain a stronger overall focus, as the moves require a great deal of concentration to perform correctly.

Consistent yoga helps to train your mind to focus on the present situation, rather than worrying about the past or the future, and in turn leads to a calmness that extends beyond the workout.

Choosing the Right Style

Before beginning a new yoga routine, it is important to discuss your current health with a doctor or licensed trainer in order to avoid causing any potential harm.

Some forms of yoga require high levels of flexibility that may be too difficult for beginners. There are also forms of yoga that include outside factors, which may not be ideal for everyone.

For example, Bikram yoga, also known as hot yoga, takes place in a room that is set to a very high temperature in order to enhance the physical and mental benefits. However, this heat level can often lead to dehydration or exhaustion in people not used to such strenuous activity at such temperatures.

Regardless of the style you choose, the most important aspect is to be consistent and put forth an honest effort. You won’t experience the benefits of yoga unless you commit your mind to the experience.

Long Term Benefits of Yoga for the Mind

Staying consistent with a yoga routine can greatly enhance the effectiveness of the process, as you cannot only learn to perform the moves better but strengthen your ability to meditate and calm your mind.

While you can experience the positive benefits of yoga after simply a single session, repeated practice not only helps you to keep your mind calmer for longer but also enables you to achieve a greater degree of mental clarity.

Why Exercise Is Your Best Option For Clearing Mental Stress

We all encounter mental stress at times in our lives, such as worrying about an upcoming promotion at work or trying to take care of young children at home. Regardless of where it comes from, these types of stress can all have some serious physical and mental side effects if left unacknowledged and untreated.

So, rather than let the stress eat away at your or turn to potentially harmful medication, you can quickly and effectively clear out mental stress with a simple regimen of exercise. Read on to learn about all the amazing de-stressing benefits of exercise.


You Will Release Endorphins

One of the greatest stress-fighting benefits of exercise is the release of endorphins, which are a type of hormone strongly tied with feelings of happiness and positivity. When you exercise, the physical activity triggers the centers of the brain that handle the production of this hormone and kick it into high gear.

Higher endorphin levels trigger a wide range of positive effects in your body, such as regulating your appetite, production of sex hormones and a strengthening of your immune system.

All of these areas can suffer significantly when you experience stress, because stress releases another hormone called cortisol that can lower your sex drive, increase feelings of anxiety and offset your natural appetite, as well as leave you feeling lethargic and uneasy.


Find a Sweet Release in Muscle Tension

Exercising not only stimulates the production of endorphins to make you mentally feel happier, but it also helps your body to physically relax. When you experience mental stress, your body often becomes tense and rigid in different areas as a result of your impaired mindset.

This can result in a tightening of the shoulders and neck or even the legs, as your body is physically trying to prepare for action as part of the inherent “fight or flight” response that stress initiates.

Exercising forces your body to relax by releasing the tension in your muscles and retuning the natural fluidity of your body. It also serves as an outlet for excess nervous energy, which can also help your body to transition from a state of tension to one of relaxation.


Gift Yourself With a Deeper Clarity of Mind

Mental stress often manifests as feeling overwhelmed by a particular subject, to the point where it becomes the only thing you can think about at any given time. Exercise helps you shift your focus off the cause of your stress, disengaging your brain from fixating on that topic. It literally distracts your mind by forcing it to focus on the actions of your body, which stops you from engaging the areas of your brain that produce cortisol.

Once you can break your unhealthy concentration on the stressors in your life, you are able to focus on more positive thoughts and even gain a new perspective on the current situation. Mental stress commonly arises from overly focusing on the potential negative outcomes of a current situation, such as thinking you might get fired when you find out your boss has scheduled a private meeting with you.

Exercise breaks you out of this negative mindset and allows you to see all the other positive outcomes.


Surprise Yourself with Stronger Self Confidence & Self Esteem

It’s not uncommon for mental stress to grow from, or turn into, feeling bad about yourself physically. For some, an inability to handle specific physical tasks results in mental stress, while others experience low self-esteem because the mental stress starts to wear away at confidence levels.

Exercising shows you how capable you are physically, enabling you to be proud of accomplishments such as running a mile or performing a certain number of pushups. When you feel good about yourself, you are able to further stimulate the release of endorphins and attain a mental state more resistant to stress.