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?

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.