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.

6 Great Benefits to Using a Baby Sling

From mom and dad to grandparents, caretakers and babysitters; baby slings are a vibrant thing that can be used by anyone. Baby slings have been wonderful for me as I have used a sling with each of my three children.

I have always kept one in the house as I don’t know how I could have done without them. I even kept one in the car! For those who don’t know what a sling is - it is a piece of cloth that is knotted at either end that fits cross-wise on a person’s body. Depending on the type of the sling, the baby can be placed in the back or the front.

It is difficult to find many books on baby wearing, but one that I really enjoyed was Beloved Burden: Baby-Wearing Around the World. This book is excellent for taking an in depth look at how baby-wearing has been developed in the past, to where we are with it now, and how it is practiced by other cultures in the world. Another great book along these same lines but that you may enjoy reading to and with your children is A Ride on Mother's Back: A Day of Baby Carrying Around the World.

The following are some of the benefits of slings:

Comfort for Baby

A study that was done with North American mothers showed that baby-wearing practices greatly decreased crying among babies for a few extra hours a day. It was also discovered that babies in modern cultures cried far more than babies in other cultures where the norm was mother-baby closeness. From my experience as a mom I can attest that my children were very calm, which gave me the calmness as a mother, were it not for slings it could have been otherwise.

Sling-carried babies feel a familiar sound from being in the womb which is the mother’s heartbeat. On other hand the motion of a parent’s walking is very soothing to a baby and it also greatly aids in the proper development of the baby’s inner ear. The connection further helps babies to develop healthy biological rhythms as noted by several experts.

Nursing

Baby carriers can be used by nursing mothers as they provide subtle opportunities for a mom to nurse in public. While a mother grocery shops, a baby can nurse covered up by the sling. This is a more profound yet a simple way of experiencing a mama and baby time without hiding or having any interference. It is way much easier to nurse a child to sleep in a sling than on his/her bed. Therefore a sling enables the mother to bring the baby to sleep and then transfer the baby from her arms to the bed. Although this is a dreaded transition it the most preferred way by most mothers who use slings.

Baby Wearing: Two Hands Again

What I appreciate most in a sling and perhaps the most helpful benefit is the presence of two useful hands. They allow you to provide the baby with the closeness of being held and comfort while it is also an amazing help to be able to have two hands free. (Do not use sharp objects or cook while baby-wearing.) There are some fabulous 'new' items are there now for baby-wearing mamas, including the Sweet Mommy Ruffle Hem Maternity hoodie and the Sweet Mommy Big Hoodie Duffle Coat.  Each of these come with their own baby pouch, how awesome is that?

Socializing

A baby worn in a sling gets to experience a wide range of people and places; in other words the baby gets to experience the world. Additionally as an added bonus the baby takes the world from mommy’s and daddy’s vantage point. Therefore as the baby grows he/she is able to be calm in social situations and socialize.

Closeness

Holding a baby close has many benefits according to reports by many experts and this is something that most mothers know. More mothers are holding their babies close thanks to the availability of slings. For healthy babies who develop naturally and normal a close relationship between the mother and the baby is obligatory. If you wish to explore further into the scientific and sociological connections regarding closeness with our infants and children, then I highly recommend reading The Vital Touch: How Intimate Contact With Your Baby Leads to Happier, Healthier Development.

Types of Baby Slings

Ring slings and tie slings or wraps are the two major types of slings. Tie slings or wraps can be tied in at least a dozen different ways and are the way mothers have been carrying their babies for centuries. They come in quite an array of colors and the commercial available ones come with instructions. My favorite was the Didymos Organic Baby Carrier, it was incredible support for the back - and I really needed the extra back support with the amount my babies liked to be carried.

Equally, ring slings are pieces of cloth held together by a ring. They are easy to adjust and also come in some really lovely designs and fabrics. They are available in a variety of patterns and kinds of cloth; they also come in both padded and unpadded varieties.

Happy baby wearing!

The Very Basics of Pilates - A Primer

Everyone can agree that regular exercise is necessary for the overall health and fitness of humans. No matter what type of program or workout is used, the most important part is that you move and move regularly.  Sedentary lifestyles can lead to a plethora of diseases and ailments, and overweight and obesity. Plus, what some may not have considered is the fact that a sedentary lifestyle can also lead to much more difficult senior years. 

How to Put Baby Back to Sleep

Sleep is often one of the biggest mysteries and struggles of parents with young babies. There can be nothing more frustrating than a baby who wakes at 3 a.m. and refuses to go back to sleep. Getting a child to adjust his (or her) sleep patterns is going to depend on his age.

For example, a newborn baby up to around 3 months can go through numerous wake and sleep cycles in a day. It’s not until about the third or fourth month that a baby can begin to sleep at about 7-8 hour clips at a time.

So this is a good time to begin to set sleep routines with your baby. It will help you and your baby get better sleep this way. Check out these tips for better sleep for you and your baby.


Establish a Bedtime Routine

Bedtime doesn’t start when you put baby to bed. It begins well before that.

* Have a soothing routine. Start by turning the lights down low and running a soothing bath with lavender in it. Sing some lullabies, read some books, or play some soft music. Avoid active play. Just keep everything soothing and quiet.

* Lavender always worked wonderfully for my children.  Baths with lavender bubbles and shampoo, a few drops of lavender essential oil on a piece of cloth and then tucked inside their blanket or pillow ... lavender is wonderful for soothing babies, and moms!

* Take note of your child’s sleepy cues. This is important for nap time as well. Always put baby to sleep in his crib or bassinet for nap and bedtime. Don’t wait until he’s overtired.


What If Baby Does Wake during the Night?

* Feed a hungry baby. Try not to let him get too worked up, though. Feed him as soon as he begins to wake. This will make it easier for him to fall back to sleep with a nice, full belly.

* Try to avoid turning on any lights. If you can’t see, turn on a hallway light to give a little light in your baby’s room, but no bright overhead lights.

* Speak to your baby in a soft voice at night - and as little as possible. If he’s not feeding and is just playing, then get him to settle down with a little rocking and put him back in his crib with a quick hug and kiss once he settles down.

* If he’s not settling, check to make sure something isn’t making him uncomfortable like a soiled diaper. Change the diaper quickly with no talking or playing and lay him right back down in bed once he’s all cozy again.

* Do your best to keep your frustration at bay. No one likes to be woken up, but if your child senses your frustration, then it’s going to be harder to settle him down to go to sleep.


All in all, keeping a routine of quiet, soothing tones before bed will help your child go to sleep at night. Helping a baby from a young age learn how to self-soothe will make late-night wake-ups easier to deal with.

Playing soft music was also a winner with my children, and it still is!  We used the Rockabye Baby collection of music, which is soothing for little ones and very enjoyable for mommy and daddy, too.

Being quiet, calm, and serene are all very important to getting a good night’s sleep for you and baby.

Techniques for Massaging Your Baby

Baby massage has so many benefits to not only your baby, but to you as well. It will help you connect with your baby so she (or he) begins to really recognize your touch and your smell.

It’s a great bonding experience, but beyond that it can help your baby sleep better, reduce colic, and improve digestion - all things which lead to a happy baby and parent. It is especially helpful in babies who have a developmental or medical condition. Follow these steps to use this beneficial technique with your baby.

How to Massage Your Baby

1. You will need a warm towel, baby lotion or oil, a light blanket, and a dimly lit room.

2. Lay your baby on the warm towel in front of you on the floor or your bed as you sit cross-legged. Put her legs over yours.

3. Remove your baby's clothing and put oil or lotion in your hands and rub it together to warm it up.

4. Starting by placing your hands on your baby’s shoulders, slowly move down to her feet. As long as baby doesn’t become uncomfortable or agitated you should continue, but don’t continue if it’s upsetting baby.

5. Rub your baby’s stomach. Use slow, steady motions. Place one hand under your baby’s ribs and stroke downward. Massage the belly with your fingertips in a clockwise motion, pressing gently on your baby’s abdomen.

6. Place your hands on your baby’s chest and move your hands outward. Repeat this a few times. If your baby appears cold, cover her with a blanket.

7. Move your hand down from shoulder to hip on one side and then the other.

8. Stroke your baby’s arms and hands. Go from shoulder to wrist and cup your hands around your baby’s hands and rub from wrist to finger tips. Repeat this on the other arm and hand.

9. Now turn your baby over on her belly.

10. Move your hands up and down your baby’s back in a zigzag motion. Massage from neck to bottom with both hands never actually touching each other as they zigzag down your baby’s back.

11. Put your hands on either side of your baby’s spine and massage downward using small circular motions.

12. Using your fingertips, go down your baby’s back in a gentle rake-like motion.

13. Now move onto your baby’s legs. Start with one and rub down to the ankle, then rub your baby’s foot and pinch gently and pull on your baby’s toes. Move to the other leg and foot next.

14. Roll your baby over and put a diaper and clothes back on her.

15. Now you are done and have a happy and relaxed baby!

When doing baby massage, always make sure you pay attention to any cues of discomfort. If your baby gets cold, cover her with a blanket. If she becomes agitated or fussy, then stop. This is meant to be a soothing bonding experience between you and your child.

Check out this video on stretches and massage for better sleep and digestion from Psychetruth:

And of course, we just had to share with you this very precious video of a newborn baby getting her hair washed:

... and this one, just for good measure! We've watched it many times, and find it so incredibly soothing. This is the bain plaisir, or pleasure bath.


 

Baby Care Tips for New Moms

It can be nerve wracking learning to take care of a tiny, newborn infant. But, don’t worry they don’t break that easy. If they did, humanity wouldn’t have made it this far. And of course, we need to put a lot of trust into ourselves as new moms.  

However, especially the first time around as a new mom, we could all use a little help to assist us in making those first few weeks and months that little bit more comfortable.

Here are some (hopefully!) helpful tips that I found useful with my three when they were newborns:

·         Learn Swaddling & Shushing Techniques -- The very best way to keep your baby calm is through secure swaddling. There are videos on YouTube.com about how to swaddle your baby. You want it to be snug, but not so tight that it cuts off the baby’s blood flow. Outside of feeding, swaddling is the very best way to keep a baby happy.  Our son absolutely would not go to sleep unless he was wrapped in a comforting swaddle.

·         Wear Your Baby – There are some wonderful slings you can buy to help you wear your baby while making them feel swaddled, snug and safe while you have free arms to do other things. Studies show that wearing your baby cuts down on fussiness and despite some common myths you cannot spoil your baby by holding him.  Both of my daughters loved to be 'worn' while I was going about the house and doing the tidying, especially with music playing in the background.

·         Give Breastfeeding More than a Passing Thought – The facts are in and breast feeding is the best way to care for and feed your child. Despite myths to the contrary breast feeding is not harder than bottle feeding. It can be more challenging if you have to go back to work, but if you can at least do it the first six weeks while you’re on maternity leave it can still offer many advantages to your baby and you.  Think about this for a moment: the milk that you produce was engineered inside of your body for approximately ten months - specifically for your baby.  Of course there are circumstances where breast feeding is simply not possible.  We all need to do what works best for us.  I was told over and over again not to use a nipple shield, but for all three, I definitely needed to for the first couple of weeks.  I found that the shields 'toughened' me up enough to be able to carry on with the nursing.  We are all unique, and need to honor our bodies and meet ourselves at wherever we may be.

·         Heat Bottles in Warm Water Not the Microwave – If you choose to bottle feed either formula or breast milk; do not heat the bottle up in the microwave or in boiling water. Instead, use a special bottle warmer or warm tap water then submerge the bottle for a few minutes until the contents has the chill off. If you use frozen breast milk you may need to replace the water again, but never use the stove or the microwave. Before feeding your baby test on your arm, the goal is to take the chill off and warm the milk a little bit not to heat it. 

·         Let Other People Help – It can be really difficult to let go and let someone else, be it your spouse, an older child, or a mother-in-law help you with the baby but you need to allow them to. This is most especially important with the other parent. They also need bonding time with your child. Everyone else can do some dishes, fold laundry, or help in other ways but be sure to give other people time with the baby too.  And by all means, if help is offered to you in any way, shape, or form ... take it!  You will need as much rest as you can possibly get.  The old adage is true - sleep when baby sleeps.

·         Avoid Medications Including “infant” Formulas – Unless prescribed by a doctor do not give your child children’s medications even if they are formulated for babies. No studies have ever been done on any medication for infants and in most cases they do not need them. Babies run higher fevers than adults, and a fever can actually be a good sign that your child is fighting off infection. Always check with your doctor or midwife. Remember also that infant formulas are actually concentrated rather than weaker so it’s imperative to stick to the right dosage as directed.

Get the Pillows out of Your Child’s Crib – Nothing should be in your baby’s crib including loose blankets, pillows, toys and other things. If it’s chilly, put your child in a onesie, a sleeper with feet, or put an infant cap on the baby, or swaddle the baby so the blankets aren’t loose if the baby is under three months.

·         Professional Help – If you can afford it, get some professional help such as a house keeper, or a breast feeding coach, or other help that can make these days easier. There is no harm in doing so and it’s preferable to trying to do everything yourself if you don’t have to. Your number one priority right now is the well being of both you and your baby.

Take your time, work on bonding with your baby, and let most everything else go for at least those first few weeks and months. It is also true what they say, that this time goes by fast.  It really, really does.  You will be tired, but this is also a time of great joy.  Allow yourself those opportunities to experience it.

Dust bunnies aren’t going to endanger the baby, and leaving a dish here and there won’t be the end of the world. Focus on your baby and if you’re not sure about something, check in with your pediatrician or midwife, whoever is your best source and personal preference of current information. 

**This post contains affiliate links.  I may receive a small compensation if you make a purchase after clicking on one of my links.  

8 Ways Art Therapy Can Ease Post Natal Depression

I originally wrote this piece for my blog "Woven Stars & Chocolate Bars" (www.mindfulmysticmama.com).  I figured it was relevant to share here as well, so here you go!

As an augmentation or addition to conventional therapy and treatment, art therapy can hold great benefits for mothers who are suffering from postnatal (aka: postpartum) depression.   The uses and benefits of art therapy are incredibly extensive.

It is a form of expressive therapy that engages creativity and imagination to stimulate the artistic process in order to bring around healing and balance in the emotional, physical, psychological and spiritual states of a person.  Here is how art therapy can help this sometimes very debilitating problem.

I have worked as a movement and dance therapist for many years, and it is always such a deeply enriching experience to incorporate various art mediums into movement healing work.  The beauty in all of this, ultimately, is observing the profound shifts and changes in people as they come to a deeper understanding and love for themselves.

For mothers seeking relief from postnatal depression, the first step would be to recognize what it is.  See it for what it is.  As a society, we need to release the stigma surrounding postnatal depression.  This is not a rare occurence, so no woman should feel ashamed or segregated if she finds herself navigating these difficult waters, thrown into turbulence by what are very natural swings in hormonal changes.

Take extreme lack of sleep and intense changes to lifestyle and relationships, and throw that in with the ever mixing hormonal cocktail… well, it really makes me wonder if we shouldn’t adjust our thinking to an understanding that all women who have recently given birth will come across as ‘depressed’.

For any women who are experiencing the strong currents of postnatal depression, and you feel that art therapy would be of benefit to you, here are some tips to take with you on your journey:

1) Remember it is not about talent or having a creative ‘gift’.  Truly, we are all creative.  The therapist will guide you in the art project, although the feelings you express and how you express them are entirely up to you.  If you are seeking art therapy to help treat postnatal depression, you can relieve yourself of the notion of impressing people with your artwork.  Don’t worry, this is a therapeutic process, not an art gallery!

2) Creative arts do not have to mean painting and drawing.  Dance, ceramics and sculpture can be part of art therapy too.  Choose something that fits you well and that you truly enjoy doing.

3) Emotional release is a big part of how art therapy can combat postnatal depression.  While hormones play a significant role in postnatal depression, there may be underlying issues that are trying to surface during this vulnerable time.

4) Creative arts can show us ourselves.  In one type of art therapy, participants make and decorate plaster masks of their own faces. They then decorate the masks to express how they feel.  This can be very revealing, and helpful, in so many ways that one may not comprehend until they have experienced the process.

5) The abstract, the emotions, are all put into something tangible – the artwork.   This can help the depressed woman get a handle on emotions that seem so incredibly huge and much too overwhelming.  Art therapy helps to put them in perspective, and to press the ‘deflate’ button simply by bringing them into conscious awareness.

6) When there are no words for how you feel, art therapy can express those things that are hard to express or explain.  The important thing in this process is to let them out, and to give them a ‘voice’.

7) Momentary escape from the daily grind and becoming engaged in the creative process can be just the break a new mama needs.

8) Art therapy practiced in groups can connect the depressed mother to others, helping to relieve the isolated feelings often experienced in postnatal depression.

If you wish to read more and dive a bit deeper into the world art therapy, two really wonderful resources are The Healing Power of Art (this is a workshop), and Art Can Heal Your Life.  This is a very comprehensive book written by Shaun McNiff.

All art therapy processes are highly enjoyable, and fill us with renewed health, hope, and vibrancy!  It is a calling, to bring us home to ourselves.