PTSD Archives - Khiron Clinics

What Is Collective Trauma?

Charlotte Cairney — Fri, 31 Mar 2023 08:00:47 +0000

Collective trauma is the psychological and emotional harm resulting from a group’s shared experience of a traumatic event. It may involve a small group, like a family, or affect the community or society as a whole.

Collective trauma can have a significant impact, causing many emotional, psychological, and social problems. The effects of collective trauma can also be long-lasting and may be passed down through generations. These may include feelings of helplessness, hopelessness, guilt and grief, as well as increased levels of anxiety, depression, and post-traumatic stress disorder (PTSD).

However, communities and individuals can also develop resilience and find ways to cope and heal from these experiences through support networks, counselling, and other forms of intervention.

Examples of Collective Trauma

Events that cause collective trauma vary widely, ranging from multigenerational events such as slavery to stand-alone experiences like a family house fire.

Several events can cause collective trauma, some of which include:

Natural disasters – earthquakes, hurricanes, floods, and wildfires can cause trauma for those directly affected and those who witness the aftermath.

Acts of terrorism – events like the 9/11 attacks in the United States, the 2005 London bombings, and the 2015 Paris attacks can cause trauma for those who experience the violence firsthand or witness it through media coverage.

War and conflict – armed conflicts such as the Vietnam War, World War I and II, and ongoing conflicts in the Middle East can cause trauma for soldiers, civilians, and entire communities.

Genocide and mass violence – events such as the Holocaust, the Rwandan genocide, and the Srebrenica massacre can cause trauma for entire communities and leave lasting psychological scars. The trauma of the Holocaust remains for many descendants of those imprisoned and killed.

Pandemics – outbreaks of contagious diseases such as COVID-19, SARS and HIV have caused trauma for individuals and entire communities due to the fear and uncertainty of the viruses and the social, psychological and economic impacts. The AIDs epidemic – particularly in the 1980s and 90s – caused profound fear and trauma for LGBTQ+ individuals, which many people from that community felt for decades. The isolation so many experienced during the COVID-19 pandemic has increased rates of loneliness, mental health conditions, and alcohol consumption.

Effects of Collective Trauma on Mental Health

Collective trauma can impact our daily lives in various ways as individuals all process trauma differently.

Knowing how to identify the effects of trauma can help us heal. There are a number of mental health issues that can arise as a result of collective trauma, such as:

Psychological Distress

No matter the size, any traumatic event can cause those involved to display signs of PTSD. Although not everyone will develop it (the figure varies between studies and populations), between 10-20% of people who experience trauma develop PTSD, with most experiencing a level of distress, decreased levels of wellness, feelings of insecurity or being unsafe.

Substance Abuse

Some people turn to substance use to cope with emotional and psychological distress. Certain substances, including alcohol, opioids and benzodiazepines, can temporarily relieve anxiety, distress, dread, guilt and other trauma symptoms. This can lead people to self-medicate, using these substances as a way of coping.

Certain collective traumas can also disrupt social infrastructure and support systems, making it more difficult for people to access resources and mental health support. This can leave individuals feeling isolated and disconnected, increasing the risk of substance abuse and other unhealthy coping mechanisms.

When a collective trauma creates an environment of chaos and stress – such as the recent earthquake in Turkey and Syria – the stress of living in a traumatised community can increase the risk of substance misuse and mental health conditions. A high-stress environment can create a sense of all-consuming trauma, as it can feel like there is no relief from the feeling of hopelessness and lack of control.

Anxiety Disorders

Trauma causes significant stress to the nervous systems, and collective trauma is no different. PTSD can trigger panic attacks, anxiety, and flashbacks around activities or places related to the trauma; for example, being near the sea after a tsunami, going on a plane after 9/11, or returning to school after a mass shooting. For many people, these activities may be part of their daily life, so dealing with the effects of the trauma is essential for returning to normality and regaining control.

Low Self-esteem

Low self-esteem is often linked to trauma. With collective trauma, many people face a sense of guilt, incompetency or helplessness that they could not deal with the situation or help others during the event.

Intergenerational Trauma

People who have lived through traumatic experiences may pass their trauma responses on to future generations.

Studies show that exposure to trauma can cause certain genetic information to be passed on to the next generation. Epigenetic research has found a plethora of evidence that trauma can modify gene expression. Studies documenting this change have found evidence ranging from a gene linked to the release of cortisol, which is involved in the flight-flight-freeze reaction, to a gene involved in fat storage.

Increased Community Connection, Resilience and Creativity

Collective trauma can also create opportunities for positive change. For many communities making sense of what has happened after a collective traumatic experience can be difficult, making it hard to figure out how to heal and move on. When the healing is shared, communities or families can often find solidarity and a sense of stability in the mutual feeling of sorrow or untethered confusion.

Support Is Available

As with individual trauma and other mental health conditions, support is available to help manage symptoms and build coping mechanisms to deal with the effects of collective trauma. Whether it’s individual or group therapy, the therapeutic process can help to identify unhelpful thinking patterns that could have developed as a result of the trauma. Noticing when these beliefs and thinking patterns arise, identifying triggers and developing emotional regulation skills can alleviate the post-traumatic effects of collective trauma and allow people to move on.

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Past Trauma, Future Effects

Araminta — Fri, 06 Jan 2023 06:30:30 +0000

No matter how long ago a traumatic event occurred, it can have effects that stretch far into the future. A lesser-known effect is the sense of a foreshortened future, where people feel or believe their life will be cut short without any concrete explanation.

What Is A Sense of A Foreshortened Future?

When people feel that their life will be cut short or that they don’t have a future, they can struggle to think past a certain point or make plans. For example, they may not be able to imagine their life in ten years or after a certain age. They can also struggle with negative thoughts about the world and themselves. Instead of holding hopes for the future, they hold fears.

Other symptoms include a lack of trust in people and the world in general and losing motivation to commit to plans or pursue projects.

This sense often emerges as a trauma response, stemming from causes such as:

Long-term neglect or abuse in childhood
The sudden or traumatic loss of a loved one
Growing up with a narcissistic parent
Complex post-traumatic stress disorder (C-PTSD)

Trauma and abuse can lead people to believe that they are worthless, undeserving of happiness, and incapable. They may believe life is meaningless and they don’t deserve happiness or will never reach their goals. Therefore, they can struggle to envision a future for themselves. Traumatic events distort people’s views, leading to a lack of faith in others and the world around them.

This loss of trust can also contribute to a sense of a foreshortened future. When the world does not feel safe, it is difficult for trauma survivors to believe they can have a happy, healthy, and fulfilling future as they lose faith.

Cognitive Distortion

Cognitive distortion is a common symptom of post-traumatic stress disorder (PTSD). Also known as maladaptive or irrational thoughts, these thoughts are often inconsistent with what is really happening and can influence negative moods and unhealthy behaviours.

The sense of a foreshortened future can fall into the category of cognitive distortions.

Other common cognitive distortions include:

Catastrophizing – People may jump to the worst-case scenario, even if there is no evidence to point to this conclusion.
Discounting the positive – Despite the presence of positive events or outcomes, people ignore them or put them down to chance rather than their qualifications or skills.
All-or-nothing thinking – People only see situations in black or white, such as considering themselves a failure if they are not perfect.
Mind reading – Mind reading refers to people thinking they know what others think and feel. For example, they may believe their friends think they are a waste of time, even with no evidence to support this.

Avoidance

Another prevalent symptom of trauma is avoidance.^[1] Seeing or confronting painful triggers or reminders of trauma can be intensely distressing and can contribute to a sense of a foreshortened future.

When people avoid certain places or activities, even ones they previously enjoyed, their world can begin to feel more unsafe. Although avoidance is natural after a traumatic event, working through it and taking steps to approach fear-inducing issues can address uncomfortable feelings and give people hope for the future as they work through their trauma.

Foreshortened Future and Memory

Experiencing a traumatic event overwhelms the body and mind. In some cases, it can affect how memory functions.

During extreme and frightening events, the brain can repress or pause painful memories to prevent people from reliving their trauma. A 2015 study explored this concept and found that terrifying events affected the cell receptors for GABA, causing a new memory network to be made rather than it being relayed down existing pathways. Therefore, these memories may not be processed normally, and people can forget them until the same receptors activate again due to a trigger.^[2]

The ability to recall memories is essential for visualising the future. Studies have examined how imagining future events uses many of the same neural processes as remembering the past.^[3] Other research shows that instead of remembering specific details, trauma survivors recall the past in an overgeneralised way. This is important for visualising the future and can contribute to a sense of a foreshortened future.^[4]

Addressing A Sense of A Foreshortened Future

Confronting the root cause of trauma can help treat other symptoms such as avoidance, hypervigilance, and intrusive memories. Effective trauma treatment modalities include:

Neurofeedback – neurofeedback uses technology to help people understand their brainwaves and begin to control them. It can help alleviate trauma symptoms, such as anxiety, and improve regulation.
Somatic experiencing therapy – this form of therapy focuses on using the body to release trapped trauma. Individuals focus on their physical sensations and pay attention to their body’s response to stress, helping them become aware of and release pent-up energy related to past trauma.
Mindfulness – when applied in conjunction with therapy, mindfulness can help address trauma and reduce cognitive distortions. Introducing a few minutes of mindfulness daily can help people catch negative thoughts, including thoughts revolving around a foreshortened future, and reduce feelings of hopelessness.

Coming to terms with a sense of a foreshortened future can be challenging. People may grieve the future they thought they would have before trauma or be uncertain about what is to come, even when taking steps to address it. However, trauma treatment can help, and in time, people can reclaim their future from the clutches of the past.

If you have a client or know of someone struggling with anything you have read in this blog, reach out to us at Khiron Clinics. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential program and outpatient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long-lasting recovery. For more information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

Sources:

^[1] American Psychiatric Association. (2013).Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.

^[2] Jovasevic V, Corcoran KA, Leaderbrand K, Yamawaki N, Guedea AL, Chen HJ, Shepherd GM, Radulovic J. GABAergic mechanisms regulated by miR-33 encode state-dependent fear. Nat Neurosci. 2015 Sep;18(9):1265-71. doi: 10.1038/nn.4084. Epub 2015 Aug 17. PMID: 26280760; PMCID: PMC4880671.

^[3] Szpunar K. K., Watson J. M., McDermott K. B. (2007). Neural substrates of envisioning the future. Proceedings of the National Academy of Sciences of the United States of America, 104, 642–647.

^[4] Kleim B, Graham B, Fihosy S, Stott R, Ehlers A. Reduced specificity in episodic future thinking in posttraumatic stress disorder. Clinical Psychological Science. 2014;2(2):165-173. doi:10.1177/2167702613495199

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Identifying Triggers: Part I

Araminta — Fri, 16 Sep 2022 06:00:38 +0000

People experience a wide range of emotions, often relating to specific events. For example, they may feel frustrated in a traffic jam or happy when they see friends or family.

Triggers work in much the same way, provoking intense emotional reactions that can often remind people of past traumatic events. Understanding and identifying triggers is a big step in healing past trauma and improving emotional health.

What Are Triggers?

A trigger can be anything; a memory, person, place, or object. They can be separated into two categories:

Internal triggers come from within a person and can be an emotion, a sensation, or a memory. Examples of internal triggers include feelings of anger, anxiety, and loneliness or physical sensations such as pain.
External triggers come from the environment. What may be a normal situation or inconvenience for one person can be a big trigger for another. Examples of external triggers include certain sounds, movies, significant dates, and locations.

Other examples of triggers can include:

Excessive caffeine consumption
Relationship conflict
Social events
Stress

Triggers act as warning signs to trauma survivors that something dangerous or upsetting may be about to happen. They may react strongly to certain stimuli even if they are completely safe.

Responses to Triggers

When people are triggered, they can react in many different ways. These reactions can be both physical and mental, such as:

Anxiety
Sadness
Numbness
Anger
Cold sweats
Tension
Rapid breathing

Some people may experience periods of dissociation when triggered, in which they feel disconnected from their bodies and minds. Others may become argumentative or even aggressive, which can have severe consequences in relationships or the workplace.

Triggers vs Flashbacks

Being triggered by something is not the same as experiencing a flashback to a previous traumatic event. A flashback is a way the brain remembers the event and makes it feel as though the person is experiencing it at that moment. Flashbacks may be caused by triggers, but they are not the same thing.

Flashbacks are caused because the brain does not record traumatic and regular memories in the same way. Instead of recording and filing the memory in a linear timeline, it can experience it as part of the present, and the brain cannot recognise it as something that happened in the past.

How Are Triggers Formed?

Triggers often form in response to traumatic events. For example, someone who was abused as a child may react strongly when someone raises their voice at them. The senses play a significant role in forming memories, and it is theorised that trauma-related triggers can be highly distressing because the senses are so involved.^[1]

The brain processes events differently in traumatic situations and can focus on different sensations, smells or sounds instead of forming linear memories. Many people associate sounds and smells with various memories or certain times in their lives, which may have occurred with traumatic events.

The amygdala plays a significant role in forming and reacting to triggers. In response to potentially threatening situations, the amygdala sends an alarm to the rest of the body, triggering the fight, flight, or freeze reaction. Those with a history of trauma have excessive activity in their amygdala, and people can have an extreme response to perceived threats. An overactive amygdala can also contribute to other symptoms of trauma, such as an overactive startle reflex, poor sleep, and anxiety.

How to Identify Triggers

Many things may be triggering, and everyone will react differently. Identifying triggers can help people manage them better and get to their root cause. There are many ways to help people identify their triggers:

Listen to bodily sensations – triggers are not just mental – they can also be physical. Symptoms such as a racing heart rate, trembling hands, headaches, and stomach aches can be trigger symptoms.
Note any potential causes – triggers can stem from several sources, and it may be difficult to identify just one. Instead, note down anything that could be a potential trigger, such as the environment at the time, the conversation, or the location. Doing this several times can help people to pick out different patterns and better identify specific triggers.
Take a step back – if a trigger arises for no apparent reason, it can be helpful to take a step back from the situation and try and see if there could be something you are missing. For example, if someone is distressed over not being acknowledged by their partner, this could stem from having emotionally unavailable caregivers as a child.
Identify responses – people may react in different ways when triggered. Some people may become angry, whereas others will withdraw. Identifying these responses can help people to plan how to manage triggers in the future.
Find the root cause – most triggers are rooted in past traumatic experiences, and tracing these back can help people understand why they react the way they do in specific scenarios. However, this can be distressing, so it may help to seek professional support before doing this.

Triggers can be found everywhere in life, and if you are a trauma survivor, it can be very distressing. What may seem innocuous to one person can bring back a flood of painful memories for someone else. However, it is possible to identify and work through triggers and regain control.

Sources:

^[1] Hopkin, M. Link proved between senses and memory. Nature (2004). https://doi.org/10.1038/news040524-12

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The Impact Of Unprocessed Trauma

Araminta — Fri, 27 May 2022 05:00:53 +0000

The impact of unprocessed trauma will often result in unfamiliar mental and physical difficulties. After experiencing an overwhelming amount of stress, many of us will tend to use avoidance in the hope of overcoming the trauma which has taken place. Unprocessed trauma can potentially warp the outlook we obtain of our own lives, leading us to react to any future situations abnormally.

The Mental Impact

The conversation around the mental and emotional impact which can follow a traumatic life event is being increasingly recognised. Over time, we have been gaining an understanding that unresolved trauma can cause significant negative effects upon any one of us and may strike at any given time. Many people will not respond to a traumatic incident straight away – in many cases, it can take weeks, months, or even years for the triggers of an event to creep up within our lives.

This is why it is essential to understand the importance of recognising and processing the events that have taken place. If left untreated, trauma can grow to affect our day to day life and may result in experiencing side effects such as:

Flashbacks
Panic attacks
Dissociation
Hyper Arousal
Sleeping problems
Low self-esteem
Grief
Self-harm
Suicidal thoughts
Substance misuse^[1]

These post-traumatic stress disorder (PTSD) symptoms can significantly affect our quality of life and may even cause emotional impairment and damage our relationships with others. In contrast to feelings of happiness and state of calmness, we may often be confronted with unexpected feelings of:

Anger
Fear
Anxiety
Stress
Irritability

These feelings can spill over, and we may take them out on the people in our lives. It can be extremely alarming to react in an unnatural way to what we are used to. We can become frustrated as we mourn the loss of who we once were. However, it is important to give ourselves positive recognition and understand that when experiencing a traumatic life event, our minds will quickly switch into survival mode. Due to this, our minds also rewrite the way we absorb the world around us.

It is more often than not that these life events will change us forever, yet acceptance and acknowledgement are crucial to overcoming them as much as possible.

The Physical Impact

Unprocessed trauma can cause mental health problems such as post-traumatic stress disorder and complex post-traumatic stress disorder. It can also have a major effect on our physical well-being.

The physical impact of unresolved trauma can result in a diverse range of outcomes, from unnerving nightmares and flashbacks to adopting unhealthy coping mechanisms. It can often be overlooked just how much traumatic events can have short- and long-term effects on the body.^[2] Trauma affects how we function and can potentially cause impairments to our physical health, including:

Substance abuse
Overeating
Increased rate of adrenaline
Inflammation of the body

These ways of coping can formulate an unhealthy reality, as it is reported through a Harvard Health Study that these can lead to potential side effects in the future, such as:

Obesity
Diabetes
Cancer
Stroke^[3]

It is important to remain mindful of what we consume and what effect that may have on our recovery process. It may sometimes feel unfair that we have to observe more of what goes into our bodies, and it can even feel like wasted time at worst. But when learning to understand how trauma affects our bodies, growing a little vigilant of what goes in isn’t bad!

When learning to understand how our trauma affects our everyday lives, it can sometimes seem frustrating to be unable to return to our usual way of approaching life. Yet this reset will encourage us all to adapt and grow in opposition to avoiding and suppressing, potentially leading us further into numerous health complications.

Resolving The Unresolved

It may seem somewhat impossible to recover from trauma at the start of your journey. You may feel as though there is no point, or that it is too late for you to start trying. However, this is not the case, and there are many exercises to get in touch with the unprocessed traumas that we carry and reprocess them in the most natural, healthy, and beneficial way.

There are many routes that you can take to begin to work with unprocessed trauma. However, one of the most powerful ways to reclaim your body is through yoga. Yoga reintroduces the relationship between our minds and our bodies. There is evidence that trauma-sensitive yoga (TSY) not only reduces the effects of PTSD placed upon us but depression and anxiety too.

Yoga holds the power to reset us all back to the very basics. Reminding our bodies of how to breathe mindfully to feel the benefits of taking a moment to ourselves. Yoga can work as a way to form a deep connection with your body and take care of your inner self once again.^[4]

Conclusion

It is not an easy path to resolve unprocessed trauma, but it can be done. No matter how long you have lived with trauma, you can heal and live your life free of the adverse effects that trauma can bring.

If you have a client or know of someone struggling with unprocessed trauma, reach out to us at Khiron Clinics. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential programme and outpatient therapies addressing trauma. Allow us to help you find the path to realistic, long-lasting recovery. For more information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

Sources:

^[1] https://www.mind.org.uk/media-a/4149/trauma-2020.pdf Mind 2020

^[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6088388/ 2018 Sep; 24(5): 319–333.

^[3] https://pubmed.ncbi.nlm.nih.gov/28425019/ “Post traumatic Stress Disorder Symptoms and Problematic Overeating Behaviours in Young Men and Women”. Ann Behav Med. 2017

^[4] https://www.sciencedirect.com/science/article/abs/pii/S1744388116300378 Complementary Therapies in Clinical Practice, volume 24, August 2016, Pages 32-40

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What is Intergenerational Trauma?

Araminta — Fri, 06 May 2022 16:45:35 +0000

Intergenerational trauma is a term used to describe the transmission of traumatic or oppressive effects of a historical event. As more and more people become aware of the concept, many may wonder if this is something they are experiencing.

Intergenerational Trauma Explained

Simply put, intergenerational trauma is the trauma that is passed from trauma survivors to their descendants. It is also known as transgenerational trauma and was first recognised in the children of Holocaust survivors.

Intergenerational trauma can be passed down from parent to child if the parent experienced childhood abuse or suffered many adverse childhood experiences. Their trauma could then influence their parenting style in a way which traumatises their children. This could take the form of shouting – a parent may shout at their child because their parents shouted at them – or more serious forms of abuse. The cycle of intergenerational trauma could then repeat itself indefinitely.

Other examples of intergenerational trauma can include:

Refusing to talk about feelings or appearing emotionally numb.
Being extremely guarded of children and other family members, even though there is no danger.
Refusing to respect privacy or boundaries.

There are many more ways that intergenerational trauma can manifest in family life. Depending on the type of trauma, the personality of family members, and environmental factors such as socioeconomic background, trauma can be felt differently across the generations.

The roots of generational trauma are varied. Evidence shows that systemic oppression causes higher rates of intergenerational trauma, for example, in the descendants of refugees and genocide survivors.^[1]

Historical Trauma

Historical trauma is considered a type of intergenerational trauma. It refers to a traumatic event that impacts a larger group of people and is defined by three things:

The suffering of those who experienced the trauma
The malicious intent of those who caused the trauma
The widespread nature of the trauma

This form of intergenerational trauma was coined when Maria Yellow Horse Brave Heart was working with Lakota communities, and she saw the long-standing effects of the American Indian boarding schools. These schools were meant to assimilate Native Americans into European culture and attempted to strip Native American children of their cultural identity. They were forbidden to speak their native language and their long hair was cut off.

As a result of the trauma suffered, the descendants of boarding school survivors may face various problems passed down through the generations, such as higher rates of substance abuse, physical abuse and violence that perpetuate the cycle of intergenerational trauma all over again.^[2]

Genetics and Trauma

There is a strong connection between genetics and trauma. Trauma survivors can have several different reactions when experiencing a traumatic event – fight, flight, freeze, fawn, or flop, to name a few. These responses are helped along by genetics and DNA and are then passed onto offspring to prepare them for any potential traumatic events they may face.^[3]

This field is known as epigenetics. Scientists in this field have found that although the DNA itself is not changed by trauma, it does alter which genes activate in threatening situations.

Therefore, intergenerational trauma is coded into genetics as well as through the actions of parents. The children of those who have experienced traumatic events are then primed to anticipate danger, which can have a stressful toll on their mental and physical health.

The Impact of Intergenerational Trauma

Trauma impacts all parts of life, and symptoms can range from relatively mild to debilitating. Symptoms can include:

Having difficulty sleeping
Ruminating on negative thoughts
Feeling numb or disconnected from the body
Being irritable or angry when confronted with a trigger

Intergenerational trauma can also be linked with many health conditions due to epigenetic changes, which can cause conditions such as:

Schizophrenia
Depression
Cancer
Heart disease
Diabetes

Healing Intergenerational Trauma

Despite the longevity of intergenerational trauma, it can be healed, and there is treatment available.

Here are some steps that you can take to begin healing intergenerational trauma:

Reconnect to your roots – intergenerational trauma can be caused by the severing of cultural roots, as experienced by Native Americans in boarding schools. Finding ways to reconnect to your culture can help start the healing process and can be done via many different mediums, including dance, storytelling, art and spirituality.
Build resilience – resilience can help people deal with adversity better and maintain a more positive outlook on life. Strategies to improve your resilience can include developing strong relationships with loved ones, setting realistic goals, and taking action when problems arise.
Take care of yourself – self-care can help boost mental well-being and improve our physical health. Ensure that you are getting enough sleep, eating a balanced diet, and exercising regularly.
Seek therapy – working with a therapist can have immense benefits in healing intergenerational trauma. Therapists can help you get to the core of intergenerational trauma, reduce trauma symptoms, and provide helpful ways to cope with any symptoms that persist. Many forms of therapy can be used, including music therapy and art therapy.

Healing intergenerational trauma prevents it from being passed on to future generations and can show those still struggling that there is a healthy, positive way to cope.

Conclusion

Intergenerational trauma is a type of trauma that can be passed down through families after people experience traumatic events. This can be any form of trauma, from personal trauma to collective trauma such as racial discrimination. Intergenerational trauma can manifest in many different ways, all of which can be harmful to families and family members.

Healing from intergenerational trauma is possible. Therapy can help people identify the source of the trauma and provide ways to begin the healing process.

If you have a client or know of someone struggling with intergenerational trauma, reach out to us at Khiron Clinics. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential programme and outpatient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long-lasting recovery. For more information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

Sources:

^[1] Sangalang CC, Vang C. Intergenerational trauma in refugee families: a systematic review. J Immigrant Minority Health. 2017;19(3):745-754.

^[2] Gone, J. P.; Hartmann, W. E.; Pomerville, A.; Wendt, D. C.; Klem, S. H.; Burrage, R. L. (2019). “The Impact of Historical Trauma on Health Outcomes for Indigenous Populations in the USA and Canada: A Systematic Review”. The American Psychologist. 74 (1): 20–35. doi:10.1037/amp0000338. PMID 30652897. S2CID 58570971.

^[3] Ryan J, Chaudieu I, Ancelin ML, Saffery R. Biological underpinnings of trauma and post-traumatic stress disorder: focusing on genetics and epigenetics. Epigenomics. 2016;8(11):1553-1569.

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PTSD and Pregnancy

Araminta — Fri, 29 Apr 2022 04:30:48 +0000

Pregnancy and childbirth are often hailed as one of the most special times in a woman’s life. However, giving birth can be an incredibly traumatic and terrifying experience for some women. Many can even develop post-traumatic stress disorder (PTSD) after difficult deliveries and pregnancies, which can affect them years into the future.

During Pregnancy

With the physical and hormonal changes that it brings, pregnancy can be a challenging time for all women. It can also affect a woman’s mental health, making them incredibly anxious or depressed. However, for some women who already have PTSD, pregnancy can be an even more difficult time.

New research shows that for approximately one in four pregnant women who have PTSD, symptoms will worsen during their pregnancy.^[1] Some women become more anxious as their pregnancy advances, whilst some have more problems post-birth. Research additionally suggests that women with PTSD are more likely to develop postnatal depression and have difficulty bonding with their babies.

In contrast, three in four women find that their symptoms decrease and become easier to manage during pregnancy. This could be because women surrounded by strong social circles are more protected from the risk of their PTSD getting worse.

Birth Trauma

Postnatal PTSD, also known as birth trauma, is not uncommon. Traumatic births and pregnancies can happen for several reasons. Some women experience traumatic events that would traumatise any other person, whereas others are explicitly traumatised by childbirth events. Specific causes of birth trauma and PTSD can include:

Hostile attitudes of people around them during the birth
Fear for the safety of the mother or baby
Bad postnatal care
A long or excruciating labour
Ineffective pain relief
A lack of information
A lack of privacy and dignity
An unplanned caesarean section or other unexpected medical intervention

Some people may think that having a new baby makes up for any difficulties experienced during labour, but this is not true. Traumatic births can have long-reaching consequences in the future and can impact the relationship between mother and baby and the people around them.

Common symptoms of postnatal PTSD include:

Vivid flashbacks of the trauma
Intrusive thoughts
Hypervigilance – constantly feeling on edge
Finding it hard to sleep or concentrate on daily tasks
Avoiding difficult feelings or memories
Feelings of anger, guilt, or shame

Birth trauma can be especially challenging to deal with as there are limited places for women to access support. Many people will not understand what they have been through, and other mothers who have not had traumatic births may struggle to relate to their experiences.

This lack of support can strain relations with loved ones and lead to a lack of interest in sex, as some women are determined to avoid another pregnancy. Women may also avoid seeking medical help for their problems as they may remind them of their birth experience, leading to long-term health complications.

Birth Trauma v. Postnatal Depression

Birth trauma and postnatal depression (PND) can have similar symptoms but are drastically different conditions. Some symptoms of PND include:

Frequent negative thoughts
Changes in sleeping patterns
Feeling unable to cope with daily life
Feelings of guilt and inadequacy

Many women struggling with PTSD from a traumatic birth may be incorrectly diagnosed with PND. Contact your doctor today if you feel that you may have been misdiagnosed with PND. It is vital that you receive the right treatment for your condition.

Some women can struggle with both PTSD and PND simultaneously, but both conditions must be treated separately to be effective. Antidepressants and therapy may be a good course of treatment to target both PND and PTSD, but sometimes more intensive treatment is required.

Struggling with either PTSD or PND can feel extremely isolating for new mothers, and they may feel like bad mothers for dealing with these feelings. This is not the case – struggling with mental health does not make anyone a bad mother, and you are deserving of help.

Dealing With Postnatal PTSD

There are several different ways to help manage postnatal PTSD at home:

Talk to someone – it may be challenging to open up to people if you are struggling with PTSD, but talking about how you feel with other people can help. This could be a friend, family member, or a professional.
Identify your triggers – certain people, places, or things may bring up unpleasant memories of your traumatic experience. Take note of what triggers you and learn what reactions you have. Once you identify this, you can begin to plan ways to manage your emotions and the triggers.
Allow yourself time to heal – taking steps to address and recover from your birth trauma is great progress, but it is important to remember that healing does not happen overnight. Be patient with yourself and allow yourself as much time as you need to recover from your experiences.
Look after your physical health – physical health and mental health are intrinsically linked. Take care of your physical health by eating a healthy, balanced diet and getting plenty of fresh air and exercise. This can be difficult if you are a new mum, so start small and build on minor changes – do not pressure yourself to be perfect.

If you or someone you know is struggling with postnatal PTSD, do not hesitate to reach out for help. Therapies such as eye movement desensitisation and reprocessing (EMDR) can help people work through traumatic memories and speed up the recovery process.

In some cases, medication may be appropriate, especially for those struggling with postnatal depression or anxiety. Doctors may also prescribe anti-anxiety medication to target anxiety and help women to begin to recover from their experiences.

Conclusion

Birth trauma and postnatal PTSD can occur during pregnancy and is especially prevalent during childbirth. The causes of birth trauma are varied. Irrespective of the reason, it can be challenging for women to deal with alone. It can be an incredibly isolating experience for women to manage, but there is hope. Reach out for professional help today – you deserve to heal and thrive.

If you have a client or know of someone struggling with PTSD following pregnancy, reach out to us at Khiron Clinics. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential programme and outpatient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long-lasting recovery. For more information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

Sources:

^[1] Uofmhealth.org. 2016. Pregnancy and PTSD: Surprising findings could help moms-to-be at risk | Michigan Medicine. [online] Available at: [Accessed 21 April 2022].

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How Mindfulness Can Relieve PTSD

Araminta — Fri, 22 Apr 2022 04:30:56 +0000

Millions of people worldwide use mindfulness to keep in touch with the present and distance themselves from distressing thoughts and memories. Mindful practices can help those struggling with post-traumatic stress disorder (PTSD) manage their symptoms, reduce stress, and develop key skills.

What Is Mindfulness?

At its core, mindfulness is when you notice what is happening in the present moment. Although it sounds easy, mindfulness can be quite difficult for some people, as many distractions of modern life can crop up, and distressing thoughts can resurface.

Mindfulness can help people with:

Self-awareness – mindfulness encourages people to focus their attention on one thing at a time. This could be the smells, sounds, and sensations around them or their internal thoughts and feelings. Focusing on one thing at a time can help boost self-awareness in day-to-day life.
Non-judgemental observation – observing thoughts and emotions without judging them can boost self-compassion and reduce negative self-judgement.
Coping with negative thoughts – we can often become trapped in negative thoughts about the past or worries about the future. However, mindfulness encourages people to focus on the present moment and break the cycle of negative thoughts. In doing so, they can become active participants in life rather than being stuck on autopilot.

These benefits can help those struggling with trauma and PTSD cope with difficult memories and emotions.

PTSD and Mindfulness

PTSD is a mental health condition that sometimes develops after a traumatic incident. It can stem from events such as natural disasters and war to being the victim of a violent crime or repeated abuse.

The main symptoms of PTSD include:

Avoiding places, people, or situations that remind you of the traumatic event
Feeling numb or having trouble feeling any positive emotions
Startling easily and finding it difficult to relax (hyperarousal)
Reliving the event, whether through flashbacks or nightmares

Many people with PTSD also experience dissociation, a sense of disconnection from reality and their bodies. Those who experience these symptoms may also struggle with traditional PTSD treatment.^[1]

PTSD is often treated by a combination of treatments, such as:

Eye movement desensitisation and reprocessing (EMDR) therapy – this style of therapy uses eye movements to help people reprocess traumatic events. EMDR therapy does not require much talking, making it a beneficial treatment for those who struggle to open up about their trauma.
Medication – there is no set medication for those with PTSD, but medication can be prescribed to treat symptoms such as depression and anxiety. Antipsychotic medicines may also be offered to help treat symptoms of psychosis and hyperarousal.
Art therapy – art therapy provides an alternative outlet for those with PTSD to process their feelings. This can help people feel safer in their bodies and helps to create separation from the traumatic event.

Mindfulness has recently been noted as a treatment approach for PTSD. Already proven to reduce stress for other conditions such as anxiety and depression, it is being increasingly studied in the treatment of PTSD. One study found that including present-focused mindfulness in trauma treatment had much lower dropout rates compared to those without it.^[2]

Many people who live with PTSD are disconnected from their bodies and feel physically unsafe due to their experience of trauma. Mindfulness can help them reconnect with themselves in a healthy way, enabling them to become more aware of their physical sensations and inner thoughts.

Mindfulness Exercises

Becoming more mindful and incorporating mindfulness into daily life may be challenging at first. Some people may feel uncomfortable sitting with their thoughts for a set amount of time with no distractions, whereas others find it peaceful. There are several mindfulness practices to help cope with PTSD or trauma that you can try at home.

A body scan is a popular mindfulness exercise that can help people with PTSD reconnect with their bodies. To start this exercise, lie down in a comfortable position and close your eyes. Slowly move your consciousness and attention through different parts of your body – you can start from the tips of your toes or the top of your head. As you perform a body scan, make sure to focus on any sensations you can feel. Is there any warmth, tingling, or tension? Try relaxing different parts of your body as you go.

Another mindfulness exercise that you can try is mindful eating. With your next meal or drink, focus on the taste, texture, and sensations of your food. Watch the steam that it gives off or feel how it is hot or cold to the touch.

Mindful meditation is another popular practice that many people utilise. This form of meditation involves sitting quietly and focusing on the sensations in your body. When your mind wanders, gently bring it back to the present and focus on your breathing, how your breath feels, and any sensations in your body.

Mindfulness can feel alien at first, but practising every day, even for just a few minutes, can have significant benefits. It can feel discouraging when your mind wanders during a mindfulness exercise, but this is entirely normal – simply bring your mind back to the task or exercise at hand. The more you practice, the easier it will become.

It is important to remember that mindfulness alone is not a treatment for PTSD. Do not hesitate to reach out for professional help if you are struggling with your mental health. Traditional treatment for PTSD and mindfulness can reinforce each other strongly and encourage more positive outcomes of treatment.

Conclusion

Mindfulness can help those struggling with PTSD combat symptoms of dissociation and hyperarousal by reconnecting them with their body. By boosting self-awareness and reducing the number of negative thoughts, mindfulness can be a great tool to reduce some of the symptoms of PTSD. Mindfulness can be present anywhere in day-to-day life, such as eating or even folding laundry. Although it may seem strange at first, it can create a major positive change in people’s lives.

If you have a client or know of someone struggling with PTSD, reach out to us at Khiron Clinics. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential programme and outpatient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long-lasting recovery. For more information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

Sources:

^[1] Boyd, J., Lanius, R. and McKinnon, M., 2018. Mindfulness-based treatments for posttraumatic stress disorder: a review of the treatment literature and neurobiological evidence. Journal of Psychiatry & Neuroscience, 43(1), pp.7-25.

^[2] Frost KD, Laska KM, Wampold BE. The evidence for present-centered therapy as a treatment for posttraumatic stress disorder. J Trauma Stress. 2014;27:1–8.

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What Is Neuroplasticity, And How Can It Help In Recovery?

Araminta — Fri, 15 Apr 2022 04:30:12 +0000

Neuroplasticity is a term that you may have heard used in relation to trauma treatment. It discusses how the brain changes and adapts and how new pathways can be created in response to trauma and recovery.

What Is Neuroplasticity?

The brain is home to around 100 billion neurons. Initially, scientists thought that the creation of new neurons stopped soon after birth, but it has since been proven that the brain can create new pathways, neurons, and connections throughout life. This is the concept of neuroplasticity, the ability of the brain to create new pathways and neurons.

There are two types of neuroplasticity:

Structural plasticity – the brain’s ability to change its structure due to learning and experiencing new things.
Functional plasticity – the brain’s ability to move functions from damaged areas to undamaged areas.

As we learn and grow as children, our brains constantly adapt and change. By age 3, there are approximately 15,000 synapses to a neuron, which relay information between each other. Adults, however, only have around half that amount as the brain eliminates unused connections and strengthens others in a process known as synaptic pruning. Often occurring in adolescence, synaptic pruning helps people adapt to their environments.

However, neuroplasticity is not always positive. Detrimental changes can be caused by traumatic brain injuries, substance use, and traumatic experiences.

Trauma and the Brain

People who have experienced traumatic events will often experience changes within their brains. For example, when experiencing a trigger that reminds them of their trauma, they may go into fight, flight, or freeze mode, despite being physically safe and in a non-threatening space. This is partially thanks to the reptilian part of the brain, the oldest section of the brain that is responsible for basic survival.

Trauma also affects the brain’s limbic system. Here, we experience emotions and are warned about dangerous situations. When people experience an event, it is processed by the thalamus, which filters through the information and sends anything relevant to the amygdala, warning of any potential danger. The information is also sent to the frontal lobe, which allows us to comprehend what has happened. However, the amygdala processes things faster to enable us to escape danger quickly.

Experiencing trauma weakens the relationships between the amygdala and the prefrontal cortex. The prefrontal cortex is part of the neocortex, the part of the brain that understands abstract thoughts and language. However, trauma weakens the prefrontal cortex and, combined with an overactive amygdala, creates the perfect storm. This can lead to strong emotional reactions to triggers, causing those struggling with post-traumatic stress disorder (PTSD) to avoid situations or places that remind them of their trauma.

Brain scans have also found that traumatic events cause a decrease in activity in Broca’s area, an area in the neocortex responsible for speech. At the same time, there is increased activity in the right side of the brain, where memories associated with sound, touch, and smell are stored. Therefore, trauma is not experienced as a defined story but rather as a series of experienced memories of images, sensations, sounds, and emotions.

Neuroplasticity and Trauma

Neuroplasticity can help those struggling with trauma change their neural pathways and alter unhealthy coping mechanisms or negative thoughts associated with their trauma. Small changes repeated frequently can rewire the brain and strengthen new neurons by creating new, healthy habits, overriding the wired-in responses caused by trauma.

There are many benefits of neuroplasticity, such as:

Strengthening healthy pathways in the brain
Learning new things
Enhancing cognitive abilities
Improvements that may boost brain fitness

When trying to create these new habits and change old pathways, it may seem as though they are not working. However, it can take many repetitions to create and strengthen them. Eventually, new networks can help you manage triggers and turn to healthier coping mechanisms.

There are many things that you can do to improve your neuroplasticity, such as:

Getting more rest – Sleep plays a significant role in brain growth, recovery, and physical and mental health. Research has also found that sleep can improve dendritic growth in the brain. As dendrites are the growths on the end of neurons that transmit information, getting more sleep can help boost neuroplasticity.^[1]
Exercising – Exercising has many benefits for your brain. One study found that exercise plays a key role in new neuron formation in the hippocampus, the brain area responsible for memory.^[2] Try walking, weight training, and swimming exercises to boost neuroplasticity!
Seeking enrichment – Having an enriching environment in which to learn and grow is great for encouraging neuroplasticity. You may want to try things such as travelling to a new country, creating art, exploring new places, or learning an instrument.

However, for those struggling with deep trauma and PTSD, focusing on neuroplasticity may not be enough to combat symptoms. In this case, do not hesitate to reach out for professional help. Therapists can help create meaningful changes within the brain and the body.

Conclusion

Neuroplasticity is the brain’s ability to forge new pathways and create new connections between neurons. Although it can be negative, as those who have experienced trauma also experience brain changes, it can also be a positive force.

Those struggling with PTSD can utilise the concept of neuroplasticity to create positive changes within their brains that allow them to create new pathways that can strengthen areas that may have been affected by trauma.

If you have a client or know of someone struggling with trauma, reach out to us at Khiron Clinics. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential programme and outpatient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long-lasting recovery. For more information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

Sources:

^[1] Li W, Ma L, Yang G, Gan WB. REM sleep selectively prunes and maintains new synapses in development and learning. Nat Neurosci. 2017;20(3):427-437. doi:10.1038/nn.4479

^[2] Liu PZ, Nusslock R. Exercise-mediated neurogenesis in the hippocampus via BDNF. Front Neurosci. 2018;12:52. doi:10.3389/fnins.2018.00052

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Why You Keep Trying to Take Up Less Space Than You Deserve

Araminta — Fri, 25 Mar 2022 06:00:38 +0000

Many people experience the desire to shrink and hide away from the world on occasion. Maybe they have made a large blunder or are incredibly anxious and want to disappear from sight.

But what about those who feel this way all the time? Trying to shrink yourself from the world and take up less space is common for those who have a history of trauma.

Why Do People Try to Take Up Less Space?

Everyone deserves to take up space in the world. Even if it is hard to believe, it is true! However, it can be a struggle to acknowledge this, especially if you have a traumatic history.

People may try to shrink themselves for many reasons:

To avoid showing weakness – people may feel vulnerable when expressing their emotions or wants, so they hide them away to avoid appearing weak.
To avoid getting hurt – some people may take up less space to avoid getting hurt. This might be because they do not want to get shouted at for voicing their wants or opinions, or because they have been manipulated in the past.
A lack of confidence – those who grew up being told that their opinions and feelings don’t matter mask their wants and needs and restrict the amount of space they take up.

Trying to shrink yourself and take up less space than you need and deserve can have many unintended consequences. Many people can experience physical symptoms, such as muscle pain and tension, nausea, fatigue, and appetite changes. They can also experience mental health issues such as depression and anxiety.

Trauma and Self-Esteem

Low self-esteem is also one of the main reasons people try to take up less space than they deserve. Trauma can lead to chronically low self-esteem, with one study finding that the higher the tendency for post-traumatic stress disorder (PTSD), the lower self-esteem tends to be.^[1]

Along with trauma, low self-esteem can also be influenced by:

Bullying
Physical health problems
Financial problems
Relationship difficulties
Stress

Those who have experienced childhood trauma or ongoing trauma such as domestic abuse commonly feel that they are not good enough and are worth less than others. Other examples of low self-esteem include:

Thinking that people who are laughing are laughing at you
Not understanding why your friends or family would care about you
Focusing on negative comments or feedback and disregarding anything positive
Thinking that no one wants to spend time with you
Feeling that you are worthless and undeserving of anything good

Many people who have experienced trauma consistently undermine their own needs, emotions, and wants. They often believe that this will inherently give them more worth as they sacrifice their desires for those of other people. They may also struggle to look after themselves and refuse to acknowledge that they deserve help or support as they do not consider themselves worth it.

Everyone deserves to be supported and should be able to prioritise their own emotions, feelings, and desires. However, it can be a difficult pattern to break for people so used to shrinking themselves and trying to take up as little space as possible.

How to Take Up More Space

It isn’t easy to learn to take up space, but it’s worth it. Taking up the space you deserve and learning to communicate openly can have many benefits, including improving your relationships and processing difficult emotions. The emotional suppression that comes with taking up less space than you deserve is also associated with a risk of early death and multiple health issues.^[2]

There are several ways to break negative thought patterns and teach yourself to take up the space that you deserve:

Be mindful – utilising mindfulness can help you experience things as they happen and acknowledge your emotions as they arise. Sitting with your feelings and increasing your emotional awareness allows you to understand them and explore potential solutions.
Challenge negative thoughts – many people struggling with self-worth can struggle to manage negative thoughts. By challenging them when they arise, asking yourself questions, and considering what you would tell someone else who was feeling that way, you can change your thought patterns and develop more compassion.
Use positive affirmations – affirmations are sayings and phrases that challenge negative thoughts. By repeating them every day, they can change the way you think about yourself, renew your self-identity and give you a lens to see yourself in a more positive light.^[3] Pick three to five affirmations and write them down throughout the day or repeat them to yourself several times in the morning and night.
Be self-compassionate – instead of berating yourself for making a mistake or convincing yourself that everything will go wrong if you try, talk to yourself kindly. Reframe your thoughts – tell yourself that it’s okay to make mistakes rather than being harsh on yourself.

This shift in mindset is not an easy task for many people. It takes repeated efforts to achieve a permanent change in perspective, but the changes that people can see are huge.

However, these techniques may not be enough to combat the negative thoughts that drive them to shrink themselves for those with a history of trauma. Do not hesitate to reach out for professional help – you deserve to heal from trauma and reclaim your space in the world.

Conclusion

Shrinking yourself and taking up less space than you deserve can have many negative consequences to both our mental and physical health. It can lead to loneliness and isolation, as well as chronically low self-esteem.

Taking up space is not an easy task when you are used to shrinking yourself. However, by using mindfulness techniques, affirming your inherent worth, and challenging the negative thoughts that tell you that you don’t deserve any space, you can learn how to expand in the world and stop shrinking yourself for other people.

If you have a client or know of someone struggling with trauma and self-esteem, reach out to us at Khiron Clinics. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential program and outpatient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long-lasting recovery. For more information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

Sources:

^[1] Omasu, F. , Hotta, Y. , Watanabe, M. and Yoshioka, T. (2018) The Relationship between Post-Traumatic Stress Disorder and Self-Esteem along with the Importance of Support for Children. Open Journal of Preventive Medicine, 8, 95-101. doi: 10.4236/ojpm.2018.84009.

^[2] Chapman, Benjamin P et al. “Emotion suppression and mortality risk over a 12-year follow-up.” Journal of psychosomatic research vol. 75,4 (2013): 381-5. doi:10.1016/j.jpsychores.2013.07.014

^[3] Cascio, Christopher N et al. “Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation.” Social cognitive and affective neuroscience vol. 11,4 (2016): 621-9. doi:10.1093/scan/nsv136

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The Relationship Between Trauma and Sleep

Araminta — Fri, 18 Mar 2022 05:30:38 +0000

Today is World Sleep Day, a day that raises awareness of the importance of sleep and the benefits it can bring. This year’s theme is ‘Quality Sleep, Sound Mind, Happy World’, focusing on the relationship between sleep and mental health.

Sleep affects mental health and vice versa. Trauma especially can have a lasting impact on how people sleep, and it can also make symptoms worse.

Trauma and the Body

The body reacts strongly when faced with a potential threat. There are several options that it might take:

Fight – arguing with or retaliating against the threat. The fight response can include shouting, physical aggression, or crying.
Flight – the body may recognise that there is no chance of physically overpowering a threat. As a result, the person may feel encouraged to run away. If a person flights, they may leave a room or isolate themself.
Freeze – when the body and brain are overwhelmed by a threat, they may freeze entirely. The freeze response can cause people to seem distant, dissociated, and numb.

These fear responses are the body’s way of protecting the person. Every response triggers a flood of hormones throughout the body, causing muscles to tense in preparation and breathing to speed up.

After the event has passed, the body tries to return to baseline, reducing the amounts of stress hormones in the system. However, it often struggles to reach this baseline once more, leading to the development of post-traumatic stress disorder (PTSD).

Common reactions to trauma include:

Hypervigilance – feeling more on guard after a traumatic event or always being on the lookout for potential threats and dangers.
Hyperarousal – similar to hypervigilance, hyperarousal is the feeling of being on edge and alert after a traumatic event. Even small events can trigger the body’s alarm system.
Feeling unsafe – many people struggle to feel safe after experiencing a traumatic event and often feel much more anxious as a result.

Trauma and Sleep

Because of these reactions, sleep problems are common after a traumatic experience.^[1] People are often on edge and anxious, constantly scanning for danger, causing them to struggle with relaxing enough to drop off.

When people do manage to sleep, they can often be plagued with nightmares surrounding the traumatic event they experienced. In some instances, these nightmares can cause them to wake up and prevent them from going back to sleep. Some may also worry about the loss of control they experience as they sleep, as they are not awake to defend themselves or look for potential threats.

Trauma also affects how the body cycles through sleep stages, limiting the amount of rapid eye movement (REM) sleep that people get. REM sleep is directly linked to storing and processing memories, impacting how the traumatic event is processed.

Childhood trauma can significantly impact sleep throughout a person’s life. Adults with several adverse childhood experiences (ACEs) are over twice as likely to have issues falling asleep and often report feeling tired after a full night’s sleep.^[2]

Getting enough sleep and targeting sleep disorders after a traumatic event can reduce the risk of people developing PTSD.^[3] However, after experiencing a traumatic event, people may not know how to improve their sleep.

Improving Sleep After Trauma

If you are struggling with sleep after a traumatic experience, there are many things that you can do to help yourself:

Build healthy sleeping habits – try to create healthy sleeping habits that work for you. These could include putting away all screens an hour before bed, drinking some relaxing herbal tea, or using an eye mask or earplugs to block any distracting sights and sounds.
Maintain a sleep routine – establishing a bedtime routine that begins around an hour before bedtime signals to the body that it is time to start winding down. Try to keep your bedtime and wake up time consistent every day, and if you don’t feel tired after trying to get to sleep, do not try and force rest – get up and read a book or make some herbal tea to sip until you are sleepy.
Create a comfortable sleeping space – ensure your bedroom is calm, safe, and comfortable. Consider what would make you feel safer when you sleep, whether that’s keeping a small light on or sleeping next to someone.
Practice relaxation techniques – worry and anxiety can creep in when trying to sleep at night, so try some relaxation techniques to help you unwind. Breathing exercises and bedtime meditations can help to calm your body and mind before sleep.
Pay attention to your diet – avoid large amounts of sugars and caffeine during the afternoon, as they can keep you awake at night. Try to eat at least three hours before bed as a heavy meal can disrupt sleep, but make sure you aren’t hungry either.
Avoid drugs and alcohol – being unable to sleep or sleeping poorly can be incredibly distressing, and some people try to self-medicate with drugs and alcohol to cope. This can have even more negative consequences in the long run, as people may become addicted to these substances, causing more damage to their mental health.

It is important to remember that struggling with sleep is normal when recovering from a traumatic experience. Although sleep may not come easier instantly, consistently practising these techniques can help to signal to your brain that you are safe and that it is time to relax.

Conclusion

Sleep can improve your mental health, but mental health problems – especially trauma – can impact your sleep. Many techniques can help improve sleep after a traumatic event, but these may not be enough. Do not hesitate to reach out for support and treatment for trauma and PTSD.

If you have a client or know of someone struggling with trauma and sleep, reach out to us at Khiron Clinics. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential program and outpatient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long-lasting recovery. For more information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

Sources:

^[1] Babson KA, Feldner MT. Temporal relations between sleep problems and both traumatic event exposure and PTSD: a critical review of the empirical literature. J Anxiety Disord. 2010 Jan;24(1):1-15. doi: 10.1016/j.janxdis.2009.08.002. PMID: 19716676; PMCID: PMC2795058.

^[2] Chapman DP, Wheaton AG, Anda RF, Croft JB, Edwards VJ, Liu Y, Sturgis SL, Perry GS. Adverse childhood experiences and sleep disturbances in adults. Sleep Med. 2011 Sep;12(8):773-9. doi: 10.1016/j.sleep.2011.03.013. Epub 2011 Jun 24. PMID: 21704556.

^[3] Vandrey R, Babson KA, Herrmann ES, Bonn-Miller MO. Interactions between disordered sleep, post-traumatic stress disorder, and substance use disorders. Int Rev Psychiatry. 2014 Apr;26(2):237-47. doi: 10.3109/09540261.2014.901300. PMID: 24892898; PMCID: PMC4052373.

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