Do you have AuADHD? You’re not alone if you’ve always felt a little “off script”—like the world was moving at a rhythm that didn’t match yours, making it challenging to lead an everyday life.
For many adults, the journey toward understanding themselves begins with exhaustion, being overwhelmed, or the quiet ache of never fitting in; however, not everyone experiences it the same way. Some find clarity in a diagnosis of ADHD. Understanding one’s symptoms and seeking help is crucial in the journey towards an accurate ADHD diagnosis. Others in autism. But for a growing number of people, it’s not either-or. It’s both.
AuADHD—the blend of Autism and ADHD—is a uniquely complex neurotype that often goes unseen, especially in adults who’ve spent most of their years masking, adapting, and doing their best to survive a world not designed for them.
This blog post is a window into that lived experience—and a reminder that your brain isn’t necessarily broken; it’s just brilliantly different.
Key Takeaways
AuADHD Isn’t Just a Combo—It’s a Distinct Experience. Living with both autism and ADHD creates a unique nervous system profile. You may crave structure but resist routine, feel everything and nothing at once, or oscillate between hyperfocus and complete shutdown. This paradox isn’t a flaw—it’s part of how your brain navigates the world.
Many Adults Go Undiagnosed for Decades. Traditional diagnostic models often miss AuADHD, especially in women, nonbinary folks, and AFAB (assigned female at birth) individuals. Masking and adapting become survival tools. Diagnosis can bring deep relief later in life, helping people reframe years of confusion and finally name what they’ve always felt.
Support Is Not About Fixing—It’s About Understanding. You don’t need to work harder. You need support that honors your wiring—like nervous-system-safe therapy, executive functioning coaching, and spaces where your lived experience is seen, not pathologized. An ADHD coach, who has experienced ADHD themselves, can help you manage the condition through techniques and strategies. Healing begins with being understood. For many adults, the moment of discovering they’re neurodivergent doesn’t come in early childhood—it comes later, often after years (or decades) of wondering why life felt just a bit harder, messier, or more confusing than it seemed to be for others.
Understanding AuADHD
Adult Attention Deficit Hyperactivity Disorder (AuADHD) is a mental health disorder that affects millions of adults worldwide. It’s characterized by a unique blend of symptoms from both autism and ADHD, making it a complex condition to navigate. People with AuADHD often struggle with paying attention, managing hyperactivity, and controlling impulsivity. These challenges are not just about being “disorganized” or “lazy”—they stem from a legitimate mental health condition that requires proper diagnosis and treatment. Understanding AuADHD is the first step towards seeking support and living a more fulfilling life.
Wait… What Is Attention Deficit Hyperactivity Disorder (AuADHD)?
Attention Deficit Hyperactivity Disorder (AuADHD) is a neurodevelopmental disorder that affects both children in school and adults. According to the Diagnostic and Statistical Manual (DSM-5), AuADHD is characterized by a persistent pattern of inattention and/or hyperactivity-impulsivity that interferes with daily functioning or relationships. The symptoms can vary widely from person to person, but common signs include difficulty paying attention, impulsivity, and restlessness. To have AuADHD means navigating a world where your brain’s wiring doesn’t always align with societal expectations, but understanding this condition can help you find strategies to thrive.
ADHD Symptoms and Challenges
Adults with AuADHD often experience a range of symptoms that can significantly impact their daily lives. These symptoms include:
Difficulty paying attention: Focusing on tasks, following instructions, or completing projects can be a daily challenge.
Impulsivity: Acting on impulse, interrupting others, or having trouble controlling emotions are everyday experiences.
Restlessness: Feeling fidgety or having trouble sitting still can make it hard to relax or stay focused.
Disorganization: Managing time, staying organized, and self-regulating can be challenging.
Emotional challenges: Mood swings, anxiety, and depression often accompany AuADHD, adding to the complexity of the condition.
These symptoms can lead to difficulties in various areas of life, including work, school, relationships, and overall well-being. Recognizing these challenges is crucial for seeking appropriate support and finding effective coping strategies.
What Are AuADHD Symptoms?
AuADHD is shorthand for people who are both autistic and have ADHD.
It might look like this:
Hyperfocus… until total shutdown.
Sensory sensitivity and sensory seeking.
Needing structure but resisting routine.
Deep empathy and connection, but missing cues in conversation.
Craving connection but needing solitude to function.
These paradoxes are often a result of the complex interplay of ADHD symptoms and autistic traits.
It’s living an everyday life in paradox. And that paradox can be confusing—not only for you but everyone around you.
Why Undiagnosed AuADHD Gets Missed
Most diagnostic systems weren’t built to recognize this blend. Many professionals were trained to look for either autism or ADHD, and often through a narrow lens—one shaped by male, childhood presentations.
Many individuals live with undiagnosed ADHD and undiagnosed AuADHD for years, adapting and masking their symptoms to fit societal expectations.
If you’re a late-diagnosed woman, nonbinary woman, child, or AFAB adult, there’s a good chance you spent a lifetime adapting, blending, and “masking” to fit in. You learned to survive, but at a cost: exhaustion, burnout, and sometimes, the quiet grief of wondering who you might have been if someone had seen you sooner.
Getting an AuADHD Diagnosis
Getting diagnosed with Adult Attention Deficit Hyperactivity Disorder (AuADHD) can be a life-changing experience. For many, it’s the moment when years of confusion and self-doubt start to make sense. The diagnostic process involves a thorough evaluation of your symptoms, medical history, and overall mental health, leading to an accurate ADHD diagnosis. A healthcare professional will assess your symptoms and rule out other conditions that may mimic AuADHD. I happen to be a therapist who assesses for AuADHD in California.
The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition Text-Revision (DSM-5 TR), is the standard diagnostic tool for AuADHD. This comprehensive evaluation can provide immense relief and a sense of understanding, helping you to see your struggles in a new light. It’s essential to seek support from a qualified healthcare professional to ensure an accurate diagnosis and effective treatment plan; I have extensive experience in AuADHD assessments. Understanding your mental health is the first step towards a more fulfilling life.
How AuADHD Really Feels (From the Inside Out)
Here’s how many of my clients describe AuADHD:
“I feel everything… and nothing… all at once.”
“My brain won’t stop but also won’t start.”
“I’m either totally ON or OFF. There’s no middle.”
“I know I’m smart. So why do the ‘easy’ things feel so hard?”
You might:
Be deeply intuitive, yet miss basic instructions.
Be incredibly creative yet overwhelmed by planning.
Be socially aware but drained by interaction.
And through it all, you might carry shame that says: “If I just tried harder…”
But here’s the truth: You don’t need to try harder. You need support that’s finally designed with your wiring in mind.
The Emotional Toll of AuADHD
Living with AuADHD can take a significant emotional toll. The constant struggle with symptoms often leads to feelings of shame, guilt, and inadequacy. Many adults with AuADHD grapple with low self-esteem, anxiety, and depression, exacerbated by the stigma surrounding the condition. This stigma can lead to feelings of isolation and loneliness, making it even harder to seek help.
It’s essential to reach out to mental health professionals, support groups, and loved ones to manage these emotional challenges and find the proper support. By seeking support, you can improve your overall well-being and navigate the complexities of AuADHD more effectively. Remember, you are not alone, and there is strength in seeking support and understanding.
The Impact of AuADHD on Daily Life
People with ADHD, especially those diagnosed with AuADHD, can significantly impact their daily lives, affecting everything from relationships to work, school, and overall well-being. Symptoms like difficulty paying attention and impulsivity can lead to missed deadlines, forgotten appointments, and strained relationships. You might struggle with time management, organization, and self-regulation, among other adults, which can lead to frustration and feeling overwhelmed.
These challenges can also take a toll on your mental health, increasing the risk of anxiety, depression, and other mental health conditions. However, a diagnosis of AuADHD can be a turning point. It can help you understand your struggles and find the support you need to improve your daily functioning, focus, and overall quality of life. Remember, you’re not alone in this journey, and with the proper support, you can navigate the complexities of AuADHD more effectively; I can surely help and support you!
Living *With* Your Brain, Not Against It: Tips from an AuADHD Therapist
Support for AuADHD isn’t about fixing you but understanding and applying different strategies that work for your unique needs. That might look like:
Nervous-system-safe therapy.
Therapy or Coaching that honors your energy rhythms.
Assessments that validate your lived experience.
Language that finally makes sense of your story.
Working with me as your AuADHD therapist or coach can provide personalized strategies and support to help you navigate daily challenges.
It’s about honoring your brilliance and struggle—without minimizing either. This includes understanding and managing rejection-sensitive fear and dysphoria, which can significantly impact interpersonal relationships and emotional well-being.
AuADHD Medications and Treatment Options
Treatment for AuADHD typically involves a combination of ADHD medications and behavioral therapies. Medications, such as stimulants and non-stimulants, can help alleviate symptoms like inattention and impulsivity, making it easier to manage daily tasks. Behavioral therapies, such as cognitive-behavioral therapy (CBT) and ADHD, specifically Executive Functioning coaching, can help you develop coping strategies and improve your daily functioning.
In addition to these treatments, lifestyle changes like regular exercise, healthy eating, and stress management can also play a crucial role in alleviating symptoms. Working with your doctor or a healthcare professional to develop a personalized treatment plan that addresses your individual needs and goals is essential. Remember, managing AuADHD is a holistic process involving medical and lifestyle interventions.
Mental Health and AuADHD
AuADHD is often comorbid with other mental health conditions, such as anxiety, depression, and bipolar disorder. The chronic stress and frustration associated with AuADHD can increase the risk of a child developing these mental health conditions. Therefore, a comprehensive treatment plan should address both AuADHD and any co-occurring mental health conditions.
Mental health professionals, such as psychologists and psychiatrists, play a crucial role in diagnosing and treating AuADHD and its comorbid conditions. They can help you navigate the complexities of your mental health and develop strategies to manage your symptoms effectively. Remember, addressing your mental health holistically is key to living a balanced and fulfilling life.
Overcoming Stigma and Shame
Living with AuADHD often comes with a significant amount of stigma, leading to feelings of shame and embarrassment. For example, you might feel flawed or inadequate, contributing to low self-esteem and self-doubt. However, it’s important to remember and realize that AuADHD is a neurodevelopmental condition, not a personal failure.
Education and awareness can help reduce stigma and promote a better understanding of AuADHD; for example, sharing personal stories can be enlightening. Seeking support from healthcare professionals, support groups, and online communities can help you feel less isolated and more empowered. By connecting with others who share similar experiences, you can build a supportive network that enables you to navigate the challenges of AuADHD. Remember, you are not alone, and there is strength in seeking support and understanding.
You’re Not Alone
If this sounds like you, I want you to know: You’re not too much. You’re not making it up. You’re not alone anymore.
Connecting with others with AuADHD can provide valuable insights and a sense of belonging.
You may have masked your way through your whole life now. You may have been dismissed, misdiagnosed, or misunderstood. But the path forward doesn’t have to be about continuing that story.
Frequently Asked Questions:
What is AuADHD?
AuADHD stands for Autism and Attention Deficit Hyperactivity Disorder. It is a neurodevelopmental disorder that affects both social interaction and attention span.
Is it common to have both autism and ADHD?
Yes, it is possible to have both autism and ADHD. Research has shown that approximately 70% of individuals with autism also have symptoms of ADHD.
How can connecting with others who have AuADHD help me?
A: Connecting with others who share similar experiences can provide a sense of understanding, support, and validation. It can also offer valuable insights on navigating the challenges of a person living with AuADHD.
Will seeking support make me feel less alone?
Absolutely. Connecting with others who have AuADHD can help you feel less isolated and provide a sense of community. It can also offer opportunities for learning and growth through shared experiences.
Reducing anxiety in autistic adults can be a challenge, but there are effective strategies that can make a difference. In this article, you’ll learn how to reduce anxiety in autistic adults using practical, evidence-based techniques. From understanding anxiety’s root causes to implementing CBT and making environmental adjustments, we provide comprehensive insights to help you or your loved one manage anxiety better.
In this blog post, we’ll explore actionable and supportive strategies to enhance and reduce anxiety in autistic adults’ daily lives.
Key Takeaways
Anxiety disorders are significantly more prevalent in autistic adults, with up to 50% experiencing an anxiety disorder, necessitating early recognition and intervention.
Practical techniques such as creating sensory-friendly environments, engaging in self-care, and utilizing cognitive behavioral therapy can reduce anxiety in autistic adults.
Support from mental health providers, lifestyle changes, and self-advocacy are essential components in managing anxiety for autistic individuals.
Understanding the Link Between Autism Spectrum Disorder and Anxiety
Anxiety disorders are notably more common in autistic adults, with over 20% diagnosed with panic disorder, compared to about 8% in the general population. This significant disparity highlights the need to understand how autism spectrum disorder (ASD) influences anxiety, including generalized anxiety disorder and spectrum disorders. Research shows that up to 50% of autistic adults may experience an anxiety disorder, making it a critical area of concern.
The relationship between autism and social anxiety disorder is multifaceted. Genetic studies suggest a link, indicating that specific genetic variants are associated with both conditions. Additionally, individuals with autism are more prone to obsessive-compulsive disorder and phobic anxiety disorders. These co-occurring conditions can exacerbate generalized anxiety disorder symptoms and complicate treatment.
Attention deficit hyperactivity disorder (ADHD) symptoms can sometimes be mistaken for those of high-functioning autism. Recognizing and treating these overlapping issues is crucial to improving the overall quality of life for those affected.
Anxiety can severely limit an autistic person’s interactions with the world, affecting daily living skills, high functioning, and independence. Recognizing and addressing autism anxiety early can significantly enhance the quality of life for autistic people with high functioning and enable them to function better in social environments.
Recognizing Anxiety Symptoms in Autistic Adults
Identifying anxiety symptoms in autistic adults can be challenging due to the overlap with autism traits. Common symptoms include panic attacks, emotional meltdowns, and even self-harm injuries. Physical manifestations of intense anxiety, such as headaches, stomach issues, and an elevated heart rate, are also common indicators of anxiety.
Behavioral signs like withdrawal from social situations, fidgeting, and obsessive thoughts can point to underlying anxiety. Psychosocial symptoms can manifest as difficulty concentrating, sleeping, and obsessive thinking. Additionally, individuals may experience anxiety and trouble concentrating. However, these symptoms can often be mistaken for typical autism behaviors like rocking, flicking, and pacing, complicating the diagnosis.
Diagnostic tools developed for neurotypical individuals may not effectively capture the experiences of autistic adults. Therefore, recognizing early signs of anxiety or sensory overload is crucial for clinical diagnosis and proactive management of spectrum disorder. Understanding these nuances helps in identifying anxiety and taking timely action to mitigate its impact.
Practical Techniques to Reduce Anxiety in Autistic Adults
A sensory-friendly environment is fundamental to reduce anxiety in autistic adults. Soft lighting and comfortable seating can significantly enhance comfort and reduce distractions. Incorporating sensory tools, like weighted blankets and noise-canceling headphones, helps manage sensory input and alleviate anxiety.
Engaging in regular self-care activities, such as mindfulness and sensory breaks, can be highly effective in managing anxiety and can also help to treat anxiety. Expressive art therapies, including creative writing and music, provide a therapeutic outlet for emotions and negative feelings, calming the nervous system. Moreover, implementing routines and visual schedules offers predictability, which can reduce anxiety related to unexpected changes.
Occupational therapists can tailor a sensory diet to regulate sensory needs throughout the day. Social stories and visual supports also clarify social expectations, helping autistic individuals navigate social situations with less anxiety.
Cognitive Behavioral Therapy (CBT) for Anxiety Management
Cognitive behavioral therapy has proven effective for reducing anxiety in autistic adults, with over 70% responding positively. CBT focuses on modifying distorted thought patterns, which can be particularly beneficial for autistic individuals facing unique social challenges when in social situations.
Modifications to CBT for autistic clients may involve longer therapy durations, the use of visual aids, and specific communication methods. These adaptations help address the unique needs of autistic individuals, making the therapy more effective. Current trends in CBT also integrate mindfulness practices and acceptance strategies to better cater to autistic clients.
CBT enhances self-awareness, aiding autistic adults in understanding their emotions and improving their coping strategies. Integrating cognitive-behavioral strategies into social skills training further helps challenge negative thoughts and repetitive behaviors that may hinder social interactions.
Medication Options for Treating Anxiety
Medication can be a viable option for reducing anxiety in autistic adults, though it’s essential to approach it cautiously. Common medications include Selective Serotonin Reuptake Inhibitors (SSRIs) like fluoxetine, Luvox, and sertraline, which may effectively address anxiety symptoms. Beta-blockers and Buspirone are also used to manage anxiety in the general population.
However, there is insufficient research to establish a proven protocol for which medications are most effective for autistic individuals. Therefore, a tailored approach is recommended, with medical professionals monitoring the use of antidepressants and other medications to manage side effects and ensure the best outcomes for autistic persons.
The Role of Social Skills Training
Social skills training plays a crucial role in managing anxiety for autistic adults. Programs like PEERS (Program for the Education and Enrichment of Relational Skills) are designed to help autistic individuals develop and practice social skills. These structured sessions cover various aspects of social interaction, from casual conversation to dating.
Techniques like modeling and role-playing are core components of social skills training. They provide a supportive environment for practicing social scenarios. This hands-on approach helps enhance confidence and ease anxiety in real-world interactions, especially for people with developmental disabilities.
Support from Mental Health Providers
Consulting mental health providers experienced in autism is essential for effective anxiety treatment. Resources such as the National Alliance on Mental Illness (NAMI) and directories of medical providers like Psychology Today can help find clinicians trained in autism care. Primary care medical providers can also offer referrals to specialists who understand autism-related anxiety.
Finding suitable anxiety treatments for autistic individuals can be challenging, emphasizing the need for more targeted research and guidance. Adaptations to treatment must be prioritized to meet the unique needs of autistic individuals. Online resources like the National Autistic Society and the Anxiety and Depression Association provide valuable guidance in finding appropriate anxiety and depression treatments.
I am a neurodivergent therapist and coach specializing in working with people on the autism spectrum. I have seen firsthand the importance of understanding and addressing anxiety in individuals with autism. Many times, autistic individuals are misdiagnosed or have co-occurring conditions that can complicate their treatment. I intend to help people get the support they need.
Lifestyle Changes to Manage Anxiety
Incorporating lifestyle changes can significantly help manage anxiety in autistic adults. Regular physical activity like swimming can reduce tension and lower anxiety levels. Establishing a routine with predictable sensory experiences helps minimize anxiety in daily life.
Artistic activities like drawing and music provide therapeutic outlets for emotions, helping manage anxiety. Journaling is another effective method for processing emotions and recognizing triggers, allowing for better management of anxiety.
Creating an Anxiety-Reducing Environment
Creating a supportive environment is key to reducing anxiety. Sensory-friendly spaces with soft lighting and comfortable seating can significantly enhance comfort. Sensory management strategies, such as noise-canceling headphones, help alleviate specific triggers.
Incorporating routines and visual schedules fosters predictability, lessening anxiety about unexpected changes. Tools like timers or visual reminders improve time management and transitions between tasks, reducing anxiety.
Family and Caregiver Support Strategies
Family and caregiver support is crucial for managing anxiety in autistic adults. Educating families about autism and anxiety can significantly trigger anxiety and improve support and understanding at home. Effective communication between caregivers and autistic individuals can enhance understanding and reduce anxiety.
Caregivers play a pivotal role in observing behaviors to identify anxiety triggers. Proactive intervention and reinforcement of social skills learned during training help autistic individuals practice these skills daily.
Utilizing Technology and Apps
Technology offers innovative tools to manage anxiety. Apps like Molehill Mountain help autistic individuals understand and manage their anxiety by tracking triggers and symptoms. The app provides daily evidence-based exercises and practical tips to improve self-management of anxiety.
Virtual reality environments also enhance social skills training by providing low-pressure environments for practice. These technological advancements offer new ways to support autistic adults in managing social anxiety well.
The Importance of Self-Advocacy
Self-advocacy is vital for autistic individuals in managing anxiety. It equips them with the ability to voice their needs and preferences, ensuring they don’t rely solely on others to make decisions for them. Involving autistic children and adults in discussions about their anxiety management can empower them and enhance coping strategies.
Self-advocacy also helps challenge societal biases and misconceptions, promoting a more accurate understanding of autism. By expressing their preferences for language and identity, autistic individuals can assert control over how they are described and embrace their unique identity.
Resources for Further Help
Numerous organizations provide resources and support for autistic people and individuals managing anxiety. The Autism Society offers advocacy and support to the national autistic society through a network of local affiliates nationwide. The Asperger/Autism Network provides resources and community support for individuals and families affected by autism.
Organizations like the Autistic Self Advocacy Network (ASAN) and the National Autism Association focus on advancing the rights of autistic individuals and promoting safety within the autism community. Autism Acceptance Week is a time to encourage acceptance and understanding of autism. It’s held in the last week of March, leading up to World Autism Autism Awareness Day on April 2 each year.
These organizations play crucial roles in providing resources, support, and advocacy tailored to the needs of autistic adults facing anxiety.
Summary
Summarizing the key points, we’ve explored the high prevalence of anxiety in autistic adults, the importance of recognizing symptoms, and various strategies to manage anxiety, including practical techniques, therapies, medications, lifestyle changes, and support from families and mental health providers.
By incorporating these strategies, autistic adults can significantly experience anxiety and improve their quality of life. The journey towards managing anxiety is ongoing, but with the right tools and support, it is certainly achievable for autistic people.
Frequently Asked Questions
What is the best therapy for autism anxiety?
Cognitive Behavioral Therapy (CBT), particularly Exposure and Response Prevention therapy (ERP), has demonstrated the greatest effectiveness in addressing anxiety in individuals with autism spectrum disorder. Therefore, ERP is recommended for managing autism spectrum disorder-related anxiety.
What are common symptoms of anxiety in autistic adults?
Common symptoms of anxiety in autistic adults include panic attacks, emotional meltdowns, self-injury, headaches, stomach and deep breathing issues, and an elevated heart rate, along with behavioral signs like social withdrawal, fidgeting, and obsessive thoughts repetitive behaviors. Recognizing these symptoms can facilitate more effective support and intervention.
What medications are commonly used to treat anxiety in autistic adults?
SSRIs such as fluoxetine, Luvox, and sertraline, along with beta-blockers and Buspirone, are commonly prescribed to treat anxiety in autistic adults. Each option may cater to different needs, so consultation with a healthcare professional is advisable for personalized treatment.
How can families support autistic adults with anxiety?
Families can effectively support autistic young adults with anxiety by educating themselves on autism and anxiety, maintaining clear communication, identifying triggers through observation, and reinforcing learned social skills. This approach fosters an understanding and supportive environment.
Healing from trauma is challenging, yet with proper tools and support, recovery is achievable.
In this blog post, let’s embark on this transformative path toward resilience and emotional well-being as we explore how to heal your trauma.
Key Takeaways
Understanding trauma and its effects is essential for seeking help and building healthy coping skills.
Professional help, evidence-based treatments, self-care practices, mindfulness techniques, a support network & creative activities are all essential elements of lasting recovery.
Developing resilience to navigate setbacks while managing triggers with a positive mindset will foster successful healing from trauma.
Understanding Trauma and Its Effects
Trauma, an emotional response to distressing events, can evoke feelings of fear, vulnerability, and helplessness, disrupting an individual’s sense of safety and fostering a sense of danger. One must realize that the process of healing from psychological trauma, including past trauma, differs significantly from recovering from a physical injury. Trauma recovery is a gradual process that requires a significant relationship of time, effort, and support from mental health professionals.
Understanding the different types of traumatic events and the emotional reactions they elicit can help individuals recognize their trauma symptoms and seek appropriate help. Moreover, understanding trauma’s impact on mental health can empower individuals in their recovery journey and provide a foundation for developing healthy coping skills.
What is Trauma?
Trauma is a complex and multifaceted concept that can be understood as a deeply distressing or disturbing experience that significantly impacts an individual’s emotional, physical, and psychological well-being. Traumatic events can take many forms, such as physical or emotional abuse, sexual assault, natural disasters, accidents, life-threatening illnesses, military combat, or witnessing violence or death. Trauma is not a specific event or experience but rather a subjective and individualized response to an event that overwhelms an individual’s ability to cope.
Trauma can affect anyone, regardless of their background or circumstances. It can be caused by a single event or a series of events, and the stress it causes can be crippling, leading to feelings of sadness, fear, grief, and depression. Trauma can also affect an individual’s relationships, work, and overall quality of life. The effects of trauma can be long-lasting and may persist into adulthood if left untreated.
Types of Traumatic Events
Traumatic events, including childhood trauma, can take various forms, such as past emotional trauma in the form of:
Physical or emotional abuse
Sexual assault
Natural disasters
Accidents
Life-threatening illnesses
Military combat
Witnessing violence or death
Such events may leave an individual with long-lasting effects. The ongoing stress, trauma response and anxiety that often accompanies such events can result in intrusive thoughts and exacerbate the frequency and intensity of compulsive behaviors related to OCD. Recognizing the diverse types of traumatic events that can affect an individual’s mental health is a critical step in adapting recovery strategies accordingly. Trauma therapy plays a crucial role in addressing these various types of traumatic events.
Effective trauma management necessitates the avoidance of harmful coping mechanisms such as alcohol and substance use. By understanding the various types of traumatic events, individuals can make informed decisions about seeking professional help and adopting healthy coping strategies to manage their traumatic stress.
Symptoms of Trauma
Trauma symptoms can vary widely from person to person, but common symptoms include:
Intrusive thoughts or memories
Nightmares
Anxiety
Depression
Avoidance of certain places or situations
Hyperarousal
Difficulty sleeping or concentrating
Physical sensations such as pain or numbness
Emotional reactions such as anger or irritability
Traumatic memories or flashbacks
Trauma can also affect an individual’s physical health, leading to symptoms such as chronic pain, digestive problems, and sleep disorders. It can impact an individual’s ability to function in daily life, leading to difficulties with work, school, and daily tasks. Recognizing these trauma symptoms is crucial for seeking appropriate help and beginning the healing process.
Emotional Reactions to Trauma
Emotional reactions to trauma can vary greatly, with symptoms such as anxiety, depression, and PTSD being common responses. Trauma can result in a range of physical symptoms and psychological reactions. Common symptoms include intrusive thoughts or painful memories, nightmares, anxiety, depression, PTSD, avoidance of certain places or situations, hyperarousal, and difficulty sleeping or concentrating.
Fear, helplessness, and horror are often reported emotional reactions experienced by those who have been subjected to sexual assault or substance abuse. Post-Traumatic Stress Disorder (PTSD) is a psychological condition in which an individual’s nervous system remains in a state of shock, unable to process the event or emotions associated with it. Recognizing and understanding the emotional reactions to trauma is crucial in seeking appropriate help and healing.
Childhood Trauma and Adulthood
Childhood trauma can have a lasting impact on an individual’s life, affecting their mental and emotional well-being into adulthood. Childhood trauma can stem from physical abuse, verbal abuse, or neglect. It can also be caused by witnessing abuse, being in an accident at a young age, or growing up in a stressful home environment.
Children who experience trauma under the age of 8 are especially vulnerable. Childhood trauma can lead to a profound sense of shame and guilt. It can also lead to difficulties with trust, intimacy, and relationships. The long-term effects of childhood trauma can manifest as anxiety, depression, and post-traumatic stress disorder (PTSD) in adulthood, making it essential to address these issues early on.
The Importance of Seeking Professional Help
Professional help can greatly facilitate trauma recovery, providing guidance, motivation talk therapy, and research-based treatments. Seeking professional help is particularly significant for addressing the effects of past trauma, as unresolved trauma can impact various aspects of life, including thoughts, emotions, and relationships. Mental health services like NYC Therapeutic Wellness can help individuals address a wide range of trauma symptoms, from intrusive thoughts to anxiety, panic attacks and depression. A patient-centric approach to trauma recovery provides a safe space for individuals to process their trauma, allowing for patience, self-compassion, and support.
The right trauma specialist can significantly impact an individual’s healing journey. Selecting a therapist who has experience in trauma treatment and can foster a positive therapeutic alliance is a critical step. By seeking professional help, individuals experiencing trauma can access the guidance, support, and evidence-based treatments necessary for lasting recovery.
When to Seek Help
If symptoms persist, worsen, or significantly hinder daily activities, perhaps it’s time to seek professional help. Indications of post-traumatic stress disorder (PTSD), such as:
avoidance behaviors
nightmares
ongoing distressful reactions
intense emotional reactions that persist for more than a few weeks after a traumatic event
Seeking help from the mental health services administration should also prompt individuals to seek help.
By seeking help at the appropriate time, individuals can access the necessary treatment and support from mental health professionals who specialize in trauma. This can ensure a more effective and efficient recovery process, preventing the worsening of symptoms and enabling individuals to cope better with their trauma.
How to Heal Your Trauma: Types of Trauma Therapies
Trauma therapy is essential for helping individuals cope with and recover from their traumatic experiences. Various trauma therapies, including:
Cognitive-behavioral therapy (CBT): a psychotherapeutic approach that focuses on identifying and altering negative thought patterns and behaviors.
Brainspotting: a therapeutic modality that believes that trauma can become stuck in the body, leading to both physical and mental ailments. It uses eye movements or other left-right stimulation to help process traumatic memories.
Somatic Experiencing: a body-oriented approach to healing trauma that focuses on releasing physical tension and restoring the body’s natural self-regulation.
These therapies can be tailored to individual needs and preferences. With numerous trauma therapies available, individuals can find the most suitable approach to address their unique needs and preferences in their healing journey.
Developing Healthy Coping Skills
Establishing healthy coping strategies can significantly aid in trauma symptom management and foster resilience throughout the recovery process. Focusing on personal needs, engaging in physical activity, and sustaining a healthy diet are self-care practices that can support overall well-being and help individuals cope with their own trauma triggers more effectively.
Mindfulness and meditation techniques, such as grounding exercises and deep breathing, can also be effective in mitigating the stress, anxiety, and negative emotions associated with trauma. By adopting healthy coping skills, individuals can better manage their trauma symptoms, foster emotional balance, and pave the way for a smoother recovery process.
Self-Care Practices
Self-care practices can help to sustain physical and psychological well-being during trauma recovery. Consuming small, nutritionally balanced meals throughout the day, abstaining from sugary and fried foods, and participating in physical activity are examples of self-care practices that can benefit overall well-being.
Taking the time to engage in self-care activities, such as going for a walk, reading a book, or participating in a hobby, can also provide a much-needed respite from the challenges of trauma recovery and other mental health issues. By prioritizing self-care, individuals and trauma survivors can better manage their trauma symptoms and improve their overall mental health.
Mindfulness and Meditation Techniques
Mindfulness and meditation techniques can help reduce stress, anxiety, and negative emotions associated with trauma. Mindfulness meditation, for example, involves focusing on one’s breath or physical sensations in the present moment. Mindful breathing, another practice, entails focusing on one’s breath to become more aware and centered.
By practicing mindfulness and meditation, individuals can foster a sense of self-compassion, redirect attention away from negative thoughts, and develop greater emotional balance during the healing process. Regular practice of these techniques can contribute to improved psychological well-being and resilience in the face of trauma and emotional distress.
Building a Support Network
Establishing a support network of individuals, such as family, friends, and professionals, can provide both emotional and practical assistance during the recovery process. Support groups, in particular, offer an environment for members to discuss their experiences, feelings, and challenges with others who have endured similar traumas.
By building a support network, individuals can access:
Emotional support
Practical help
Validation
Motivation
Accountability
These contribute to increased resilience and enhanced mental health. A strong support network can be an invaluable resource for a mental health expert who is navigating the challenges of trauma recovery and fostering personal growth.
Engaging in Creative and Expressive Activities
Creative and expressive activities can effectively channel emotions and promote personal development. Creative outlets, such as journaling, art therapy, or writing exercises, can offer a therapeutic space for individuals to process difficult emotions and gain a sense of closure.
Creative activities can also enhance self-awareness, emotional expression, and connection with others. For example, mask-making, clay sculpting, and collage-making can help individuals explore different aspects of their personalities or emotions. By incorporating creative activities into their healing journey, individuals can develop a deeper understanding of themselves and foster personal growth.
Navigating Setbacks and Challenges in Trauma Recovery
The path to trauma recovery often comprises both progress and setbacks. Maintaining composure, sustaining a positive mindset, and persistent effort are key. Progress can be made with continued engagement in positive coping strategies and avoidance of harmful coping mechanisms. Challenges associated with trauma recovery, such as:
agitation
anxiety
flashbacks
nightmares
can be addressed through patience, perseverance, and access to trauma-informed care and resources.
Recognizing the pattern of progress and setbacks in the healing process can help individuals develop a more realistic and compassionate approach to their recovery. By acknowledging and addressing setbacks, individuals can learn valuable lessons, build resilience, and ultimately emerge stronger from their healing journey.
Dealing with Triggers
Addressing triggers requires acknowledging and managing emotional responses like being overwhelmed, anxious, or angry while devising strategies to diminish their impact. Taking deep breaths, engaging in self-talk, or employing grounding and relaxation techniques alone, such as focusing on one’s five senses, may be beneficial in managing emotional responses to triggers.
To reduce the effects of triggers, individuals can adopt strategies to manage symptoms, such as avoiding specific scenarios or individuals, formulating a safety plan, or engaging in self-care practices. Addressing triggers and developing healthy responses can contribute to a smoother and more effective recovery process.
Maintaining a Positive Mindset
A positive mindset is vital to surmounting obstacles and remaining focused on recovery objectives. Positive self-talk, reframing unfavorable thoughts, and even seeking support and assistance from others can help individuals overcome impediments and stay committed to their healing journey.
Establishing achievable objectives, compartmentalizing them into manageable tasks, and rewarding oneself for progress can help individuals remain committed to their recovery goals. By cultivating a positive mindset, individuals can better use self-help strategies to navigate setbacks and challenges in their trauma recovery journey.
Trauma-Informed Care and Resources
Trauma-informed care and resources provide an invaluable source of guidance, support, and encouragement during the recovery process. Some examples of trauma-informed care include:
Support groups
Educational materials
Counseling services
Therapeutic interventions
Trauma-informed care encourages a culture of safety, empowerment, and healing, addressing the indications, manifestations, and risks of trauma to effectively support the mental health issues and needs of individuals who have experienced trauma.
Support groups offer a safe space for individuals to:
Share their experiences, feelings, and challenges with others who have endured similar traumas
Access trauma-informed care and resources
Gain valuable insights, encouragement, and support throughout their healing journey.
Maintaining Progress
Maintaining progress in trauma recovery requires a commitment to self-care and self-compassion. It involves continuing to work through traumatic experiences and developing coping skills and strategies to manage symptoms of trauma.
Maintaining progress also requires a willingness to seek help and support from others. This can include therapy, support groups, and self-care activities. You must surround yourself with loved ones, friends, or support groups who can provide emotional support and encouragement. By staying connected and engaging in your healing journey, you can continue to make strides in your trauma recovery.
Avoiding Isolation
Avoiding isolation is crucial in trauma recovery. Connecting with others face to face can help you heal from trauma. Connecting with others can help reduce feelings of isolation and loneliness. It can also help improve mood and relieve symptoms of trauma.
Connecting with others can also improve relationships and social connections, increase confidence and self-esteem, and reduce symptoms of post-traumatic stress disorder (PTSD).
If connecting to others is difficult, try exercising or moving to help clear your head. Vocal toning can also help open up to social engagement. Vocal toning involves making sounds, such as “mmmm” sounds, to help relax and calm the body. Vocal toning can also help reduce symptoms of anxiety and depression. By actively seeking social connections and engaging in activities that promote relaxation, you can better manage traumatic stress and continue to heal from trauma.
Summary
Healing from trauma is a complex and challenging journey, but with the right tools, support, and perseverance, lasting recovery is possible. Understanding trauma and its effects, seeking professional help, developing healthy coping skills, engaging in creative activities, and navigating setbacks are all essential steps in the healing process. By embracing these strategies and focusing on personal growth, individuals can emerge more substantial and resilient from their trauma experiences. Remember, the path to healing may be difficult, but you are not alone, and with patience, persistence, and support, you can achieve lasting recovery.
Frequently Asked Questions
How do you heal your trauma?
Take care of yourself both physically and mentally by engaging in activities like yoga, physical exercise, and hobbies that bring you joy, connecting with loved ones, seeking professional help when needed, joining a support group, mindfully practicing self-care, avoiding addictions, and getting back into your routine. Trauma therapy can also play a crucial role in the healing process by providing specific techniques and therapeutic approaches to help individuals cope with and recover from their traumatic experiences.
How long does it take your body to recover from trauma?
It usually takes days to weeks for the body to recover from trauma, depending on its severity. However, the psychological effects of traumatic experiences can persist and may take longer to address. On average, it takes around a month for people to regain their sense of safety and equilibrium.
Does trauma ever go away?
No, trauma does not go away; however, it can be managed, and its symptoms can be reduced over time with evidence-based treatments.
What are the 5 phases of healing trauma?
Trauma recovery can involve going through the five stages of loss, including denial, anger, bargaining, depression, and acceptance. Each stage presents its own unique challenges, such as moving through the emergency, denial, intrusive, transition, and long-term recovery phases.
Do you sometimes feel like you’re drowning in an ocean of too many responsibilities,, emotions, and stress? You’re not alone. Overwhelming feelings can affect anyone, and learning to manage them is crucial for maintaining mental well-being.
In this blog post, we’ll explore the nature of overwhelm, discuss its impact on mental health, and share practical strategies for regaining control and achieving balance in life.
Key Takeaways
Understand triggers and recognize signs of overwhelm to manage them effectively.
Practice mindfulness, prioritize tasks & build a support system to reduce stress.
Seek professional help if emotions are affecting daily life
Understanding Overwhelming Feelings
Overwhelming feelings often pose complex challenges in our lives. At some point, we all feel overwhelmed, whether due to stress, personal challenges, or mental health conditions. Understanding the differences between emotional and social withdrawal and physical overwhelm and identifying common triggers can help us build resilience and find ways to cope with these intense feelings.
Emotional vs. Physical Overwhelm
Emotional overwhelm is like being submerged in a tsunami of intense emotions. It makes it difficult to function and affects our behavior and interactions with others. This emotional overload can be quite challenging to manage. On the other hand, physical overwhelm involves feeling drained or exhausted due to stress, manifesting in symptoms such as a racing heart, difficulty breathing, and muscle tension.
Understanding the distinction between these two overwhelming forms is vital for mitigating their mental and physical health effects.
Common Triggers of Overwhelming Feelings
Various factors can trigger overwhelming feelings. Some common triggers include:
Excessive workload
Life changes
Traumatic events
Fear-inducing situations
Life changes such as divorce, losing a loved one, or moving to a new place can be particularly challenging and contribute to negative feelings, leading to an overwhelmed feeling and constantly feeling overwhelmed.
Awareness of these triggers marks the initial step in learning to control and diminish overwhelming feelings.
Recognizing the Signs of Overwhelm
Recognizing the signs and symptoms of overwhelming feelings is key to effectively handling them. A licensed therapist can provide valuable insights into identifying these signs and understanding their sources. Emotional, cognitive, and physical symptoms can manifest in various ways, indicating that a person may struggle with overwhelm.
Emotional Symptoms
Emotional symptoms of chronic overwhelm can include anxiety, irritability, and sadness. Anxiety often accompanies overwhelm, leading to a sense of powerlessness, fear, and constant edginess. Irritability can arise due to mood changes like anger and frustration and difficulty concentrating and thinking clearly.
Sadness is also a common response while attempting to manage and cope with the overwhelming emotional regulation of the situation.
Cognitive Symptoms
Cognitive symptoms of overwhelm can include difficulty focusing, recurrent negative thoughts, and indecisiveness. Overwhelming feelings can cause our minds to focus on the negative aspects of situations, leading to pessimistic thoughts and beliefs.
Indecisiveness may arise due to difficulty making decisions, self-doubt, and a lack of control, which can contribute to chronic stress,, anxiety, and procrastination.
Physical Symptoms
Physical symptoms of feeling overwhelmed by financial stress can range from fatigue and headaches to sleep disturbances. Overwhelm triggers the body’s stress response, leading to exhaustion and sleep pattern disruptions.
Emotional stress can also lead to physical pain, such as headaches and migraines.
The Impact of Overwhelming Feelings on Mental Health
Neglecting to address overwhelming feelings adequately can lead to significant impacts on mental health, potentially resulting in depression, anxiety disorders, and substance abuse. Mental health conditions like anxiety, depression, post-traumatic stress disorder, obsessive-compulsive disorder, and post-traumatic stress disorder can contribute to overwhelming feelings, further exacerbating the problem. OCD symptoms, such as intrusive thoughts and compulsive behaviors, can exacerbate feelings of being overwhelmed, leading to increased distress and energy depletion. It is crucial to address these health concerns, including mental illness, to prevent further complications.
Addressing these feelings and their root causes is of utmost importance to maintain mental well-being.
Strategies for Managing Overwhelming Feelings
Several strategies are available to help people regain control and manage overwhelming feelings. Practicing mindfulness techniques, prioritizing and simplifying tasks, and building a strong support system and self-care can effectively cope with and eventually overcome these feelings.
Mindfulness Techniques
Mindfulness techniques, such as deep breathing and meditation, can help reduce stress and promote relaxation. Engaging in deep breathing exercises can reduce stress levels, cortisol, and heart rate, helping to calm the mind and body. One of my favorite ways to manage overwhelm is using the Calm app.
Grounding techniques, like the 5-4-3-2-1 exercise, can also help clear your mind and focus on the present moment, relieving overwhelming thoughts.
Prioritizing and Simplifying Tasks
Prioritizing and simplifying tasks is a key method for managing overwhelming feelings. Focus on the most essential tasks, delegate when possible to-do list next, and learn to say no to less important responsibilities.
Reducing the load and focusing on essential tasks can ease feelings of overwhelm and make responsibilities more manageable.
Building a Support System
Building a support system involves connecting with friends, other family members, and colleagues who can offer advice, validation, and encouragement during difficult times. Supportive people can help you feel more secure and understood when dealing with stress and overwhelming feelings.
Peer support groups can also provide emotional validation, support, a safe place to talk, and an opportunity to learn coping strategies, boosting self-esteem and mental health.
When to Seek Professional Help
When overwhelming feelings regulate emotions and affect daily functioning, mood, and overall well-being, seeking professional help becomes paramount. A mental health professional, such as a primary care physician or mental health practitioner, can provide guidance, support, and coping strategies to address the underlying causes of overwhelm.
Summary
In conclusion, managing overwhelming feelings is essential for maintaining mental well-being. You can regain control and achieve balance by understanding the nature of overwhelm, recognizing its signs, and implementing effective strategies such as mindfulness techniques, prioritizing tasks, and building a support system. Remember, seeking professional help is crucial when these feelings begin to interfere with your daily life and overall well-being.
Frequently Asked Questions
How do I stop feeling overwhelmed?
Take a deep breath and step away, create a “no” list, be kind to yourself, ask a loved one for help, and write it out—these tips help you stop feeling overwhelmed. Breathing exercises, taking breaks, and engaging in enjoyable activities can also help reduce stress and improve your well-being.
How do you describe an overwhelming feeling?
An overwhelming feeling is intense and complex to overcome. It can cause people to feel paralyzed, worried, and stressed out. Overwhelming feelings can manifest as either an emotional response or a physical reaction, such as being frozen or paralyzed.
What happens when you get too overwhelmed?
When feeling overwhelmed, the body responds with physical, mental, and emotional symptoms like difficulty focusing and concentrating, low energy levels, headaches, and stomachaches. Overwhelm is a sign of your body’s fight or flight response being triggered by stress.
What is the difference between emotional and physical overwhelm?
Emotional overwhelm refers to intense emotions, while physical overwhelm is a common symptom related to feeling physically drained or exhausted due to stress.
What are some common triggers of overwhelming feelings?
Excessive workload, life changes, traumatic events, and fear-inducing situations can all cause us to feel helpless and overwhelmed.
Trauma survivors often have to cope with various physical and emotional symptoms. While not everyone responds in the same way, eight common “F” words can help you understand your body’s response to a traumatic event. By learning more about these responses to traumatic stress, you can better manage your symptoms and improve your overall quality of life.
In this blog post, we will attempt to go beyond flight, fight, and freeze and explore all eight “F” words commonly used to describe reactions to trauma and how understanding them can help you heal and recover.
Key Takeaways:
Trauma survivors experience a range of physical and emotional symptoms in response to trauma.
Learn the brain and body connection from traumatic stress.
Learning about the eight “F” words can help you better understand your body’s response to a traumatic event and manage your symptoms.
What is Trauma and a Trauma Response?
Trauma is a physical and emotional response to a distressing event. One-time events, such as car accidents or natural disasters, or chronic stressors, such as abuse or neglect, can cause it. Trauma may have short-term and long-term effects on your physical and mental health.
The good news is that there are things you can do to understand your brain and your body better.
The Brain and Body are Working Together
When the human body senses danger or stressful situations, it triggers an alarm system that consists of three parts: the autonomic nervous system (ANS), the Sympathetic Nervous System (SNS), and the Parasympathetic Nervous System (PNS).
The SNS has been called “the most powerful survival tool” because it gives you extra energy when needed for a quick response. This means focusing on “fight-or-flight” mode without overthinking what might happen after you get out alive.
The Sympathetic Nervous System is a part of our brain designed to react in emergencies. It causes the body to release adrenaline and cortisol, which increases heart rate while also widening the muscles around your eyes so you can see better if there are threats nearby or run away from danger quickly enough! The part of the brain responsible for regulating heart rate and fear plays a crucial role in the trauma response, ensuring our survival during threatening situations.
This SNS alarm system is designed to help us survive. It’s like an invisible shield that pops up when we need it the most. For example, if you were about to walk in front of a moving car, your body would automatically tense up, your heart rate would increase, and you would probably start to sweat. These are all physical reactions that happen to help you get out of danger quickly.
The Parasympathetic Nervous System is activated when we are at risk for an injury or need some time off. It slows down heart rate, blood pressure, and respiration. This response is designed to help us stay calm, rest, and digest. So, when the threat has passed and we are no longer in danger, our body can relax and return to its normal state.
The stress response is a normal and natural way for the body to protect itself. After the danger has passed, the body should return to its normal state.
The SNS and PNS work together to balance our body’s response to stress. While the SNS prepares us for action, the PNS helps us recover and restore our equilibrium. Without this balance between both systems, we could not effectively respond to threats or recover from them.
In addition to physical responses, these two systems also affect emotional regulation. The SNS triggers emotions such as fear and anxiety, while the PNS helps regulate these emotions and promotes feelings of calmness and relaxation.
The Reactions to Trauma and Perceived Threat Start in the Limbic System
The brain is the control center of the body. It is responsible for everything from thinking and feeling to moving and breathing. The brain controls the nervous system, which controls the rest of the body.
The limbic system within the brain is responsible for the traumatic response and comprises several structures, including the hippocampus, amygdala, and thalamus.
The hippocampus is responsible for learning and memory; it’s the part of the brain that stores information about what happened during the trauma. Think of it as a timeline of emotions; however, it can’t determine if the trauma behavior happened in the past or right now.
The amygdala is responsible for fear and anxiety. The part of the brain makes you feel scared or anxious when you are in the Trauma Response, a primitive survival response that happens when you feel threatened. It is an automatic, unconscious reaction that happens in the brain before we even have a chance to think about what is happening.
The thalamus is responsible for sending information to the rest of the brain. It acts like a switchboard, sending messages to different brain parts.
These three structures are essential for our survival. They help us respond to harmful or threatening situations. The Limbic system is also the oldest part of the brain, and it is sometimes called the “reptilian brain” because it is similar to the simple brains of reptiles.
Understanding the complexity of the human brain in processing threats reveals that it’s too simplistic to say our trauma responses are merely fight-or-flight. The human brain exhibits eight trauma responses, highlighting its intricate role in navigating and processing traumatic events. This complexity underscores the brain’s sophisticated mechanisms for ensuring our survival and adapting to perceived dangers.
The Limbic system is our most primitive rule follower; it believes that what happened in the past will happen again. This is why people who have suffered from Post-Traumatic Stress Disorder (PTSD) often feel like they are in danger even when in reality they are not. The Limbic system tries to protect us from harm, but it can sometimes go too far, and it can override normal physical and emotional reactions.
What Does a Trauma Response Feel Like?
The physical symptoms of a trauma response can vary from person to person. Some people might feel like they are going to faint or vomit. Others might have a pounding heart, trouble breathing, or feel like they are choking. Some people might feel outside their bodies or detached from what is happening around them. Other people want to sleep for a very long time.
You may hear the phrase, “It feels like the trauma button got stuck on,” or they “got triggered,” that’s what so many people who suffer from posttraumatic stress disorder (PTSD) tend to say when they don’t know if the trauma is in the past or present.
The emotional symptoms of the Trauma Response can also vary. Some people might feel scared, hopeless, or helpless, while others might feel angry, guilty, or ashamed. Traumatic stress can also lead to a sense of numbness or emptiness, as well as difficulty experiencing positive emotions. Developing emotional regulation skills is crucial in managing these trauma responses effectively.
These symptoms are not just limited to those who have experienced trauma firsthand. Family members and loved ones of those who have been through traumatic events can also experience similar emotional distress and guilt. This is known as secondary traumatization or vicarious traumatization.
Remember, the goal of the trauma response is to help us survive. Traumatic experiences are not designed to make us feel good. (Oh, how I wish this were different!) Additionally, understanding how the body’s reaction to a perceived threat can trigger various trauma responses is essential for comprehending the complexity of trauma.
What happens in our Brain when Traumatic Stress Occurs?
When we experience trauma, our brains go into survival mode, triggering the release of stress hormones like adrenaline and cortisol. These stress hormones are part of the body’s internal cocktail that gets amped up from trauma and every trigger thereafter, preparing us to fight, flee, fight flight freeze, and even five more “F” responses.
It’s also important to share that the brain is plastic, which means it can change. With treatment, trauma survivors can learn to control their response to trauma, addressing the altered physiology and developing skills for relaxation and regulation, thereby improving their quality of life.
Let’s dive into the story of each of the eight F’s, and I invite you to try to answer the question, What does your body do in the face of danger to feel safe?
Understanding Trauma Responses: The 8 “F” words of Fight or Flight
1. Fight:
The first F is Fight. This is one of the most well-known body responses to Trauma. When you are faced with trauma, your body’s natural response may be to fight. This means you will feel a surge of energy and adrenaline; your body tells you you must take action immediately.
If the Fight trauma response is one of your primary responses, your body is poised to be physically or verbally aggressive. You might feel like you can’t sit still or need to scream or yell; you may even find yourself grinding your teeth or having a stomach ache. Your heart rate and breathing will increase, and you might shake or sweat.
For some people, their Fight trauma response looks like posting rants on social media or spreading rumors about someone whom they feel has done them wrong. Common reactions to the fight response include anger, aggression, and impulsivity.
It’s important to understand that the Fight response is a natural and instinctive reaction to perceived danger or threat. Physical and emotional stressors can trigger it and be a protective mechanism in certain situations. However, when this response is constantly activated in everyday situations, it can become harmful and lead to destructive behaviors.
Suppose your body’s natural first reaction to trauma is the fight response. In that case, you may associate the animal metaphor of an angry lion with the loudest and biggest roar heard in the jungle, asserting its power over danger.
2. Flight:
The second F is Flight. This is another well-known body response to Trauma. When you are faced with Trauma, your body’s natural response is to try to get away from the situation, run, flee, or leave. You might feel like you need to run away or hide. Your heart rate and breathing will increase, and you might shake or sweat; many people also report pain or heat in their thighs because of a natural predisposition just to run.
For some people, their Flight response looks like trying to avoid the person or situation that caused them Trauma. Physical and emotional safety is the main priority; sometimes, that means physically removing yourself from the danger or avoiding it altogether. However, constantly running away can be exhausting and may not always be a viable solution. Individuals with ADHD may exhibit flight responses by withdrawing from social situations, avoiding responsibilities, or seeking distractions as a way to cope with overwhelming emotions or to avoid triggering anxiety or stress.
While Flight can initially provide relief and a sense of safety, it is essential to recognize when this response becomes unhealthy and prevents healing from the Trauma. Finding healthy coping mechanisms and addressing the root cause of the Trauma are crucial steps in moving toward healing and recovery.
Suppose Flight is your body’s first natural response to Trauma. In that case, you may associate it with the animal metaphor of a seagull, known for its ability to fly away from danger quickly.
3. Freeze:
The third F is Freeze. When you face trauma, your body’s natural response may be to Freeze. This means you will feel like you can’t move or speak; you might feel like you’re in slow motion or that time has stopped. Your heart rate and breathing will decrease, and you might shake or sweat. You may also feel cold or nauseous and left feeling numb or dissociated.
Their freeze response looks like feeling paralyzed or frozen in place for some people. They might be unable to leave the house or get out of bed. They might have difficulty talking about the Trauma or even thinking about it. Fear can also look like disconnecting from your body by using drugs or alcohol to numb out. Some people who are in recovery programs share that Freeze is their go-to trauma response.
If Freeze is your body’s first natural response to Trauma, you may associate it with the animal metaphor of a small raccoon caught in the headlights of an oncoming car; it is scared and frozen in place, not knowing what to do as it stares back at you.
4. Faint:
The fourth F is Faint. When you face trauma, your body’s natural response may be to Faint. This means that you will feel like you will pass out or lose consciousness, and your heart rate and breathing will decrease.
For some people, a Faint response involves feeling lightheaded or dizzy, having a hard time standing up, or feeling like they will vomit. People also report that sleeping long after the danger has passed is another form of Faint.
In childhood, many of us associate with the faint response because we realize we are not tall enough to run away or fight, so we try to make ourselves as small as possible and hope that the danger will go away if we close our eyes and sleep. (Many times, parents even encourage this way of coping with the fear of the trauma response with children by inviting them to just go to sleep.)
If Faint is your body’s first natural response to Trauma, you may associate it with the metaphor of a goat, an animal that plays dead when it feels threatened.
5. Fawn:
The fifth F is Fawn. When you face trauma, your body’s natural response may be to Fawn. This means that you will feel like you need to please the person causing you Trauma or making you uncomfortable, often engaging in behaviors aimed at pleasing others to avoid conflict or further trauma.
For some people, their Fawn response looks like they need to do whatever the other person wants. They might agree to things they don’t want to do or try to make the other person happy, even if it personally makes them unhappy. People who Fawn often feel like they are not in control of their lives.
The fawn process encourages you to suppress your feelings and try to make everyone else happy instead of yourself. You might even say yes when you mean no because you don’t want to upset the other person or cause them any inconvenience. Does this sound like you?
If Fawn is your body’s first natural response to Trauma, you may associate it with the animal metaphor of a deer caught in the headlights, as it feels like it needs to do whatever the other person wants.
6. Feed:
The sixth F is Feed. When you face trauma, your body’s natural response may be to Feed. This means you will feel like you need to respond to the danger by eating or drinking something.
For some people, their Feed response looks like feeling like they need to eat all the time or they are constantly hungry. They might also feel like they need to drink alcohol or even use drugs. People who are challenged with posttraumatic stress disorder (PTSD) may also find themselves using food or substances to cope with their own emotions and trauma.
On the other hand, some people may have a different reaction to Feed when facing trauma. Instead of feeling like they need to eat, they might lose their appetite and lack interest in food. This can be especially concerning if it becomes a long-term issue and leads to weight loss and malnutrition.
Regardless of how your body’s Feed response manifests itself, it’s essential to recognize that it is a common coping mechanism for dealing with trauma. However, relying on food or substances as a way to cope with grief can be harmful in the long run and may lead to additional health problems, such as eating disorders.
People who are also prone to cutting or other forms of self-harm may use this Trauma response to fill an emptiness within themselves.
Suppose Feed is your body’s first natural response to Trauma. In that case, you may associate it with the animal metaphor of a hummingbird, constantly searching the blossoms for nectar and something delicious to eat and enjoy.
7. Flock:
The seventh F is Flock. This is another response that is not as well-known as Fight or Flight, but it is just as expected. When you face trauma, your body’s natural response may be to Flock. This means you will feel like you need to be around others.
For some people, their Flock response involves feeling like they need to be around other people all the time. They might go to parties or clubs even when they don’t want to or spend time on social media. People who Flock often use other people to avoid dealing with their Trauma.
– Constantly seeking out social interactions to fill a void
– Difficulty setting boundaries with others
– Using relationships as a distraction from trauma
If Flock is your body’s first natural response to Trauma, you may associate it with the animal metaphor of a pod of dolphins, as they stay close to each other for safety.
8. Fornicate:
The eighth and final F is Fornicate. When you face trauma, your body’s natural response may be to Fornicate. This means that you will feel like you need to have sex or be sexual with someone. You may be prone to engage in high-risk sexual behaviors or seek out several different partners to respond to trauma danger.
For some people, their Fornicate response can also include a pornography addiction or excessive flirting. People who favor a Fornicate response may indulge themselves in instant gratification, typically resulting in further suppression of their healthy emotions.
If Fornicate is your body’s natural response to Trauma, you may associate it with the animal metaphor of rabbits; they have a high desire to have sex and also a high reproduction rate. Don’t forget that rabbits are a symbol of fertility and new beginnings.
Were You able to Identify your Unique Trauma Responses?
Now that you know the eight F’s of Trauma Response, can you identify which one is your primary response?
Do you have more than one Trauma Response?
How do you think knowing your Trauma Response will help your healing journey?
Now that you know more about Trauma Response, you can begin to work on managing your common reactions and symptoms and start living a fuller life.
Remember, you are not alone in this journey; don’t hesitate to contact me for professional therapy, counseling, writing, and coaching help!
Don’t forget that many resources are available to help you on your path to recovery. Reach out for professional help if needed; remember, you are not alone. Keep working towards a healthier and happier future, one step at a time.
So, continue to learn more about your Trauma Response and take steps towards healing. Remember that it is never too late to begin your journey of recovery from trauma. No matter how difficult it may seem, there is always hope for a better tomorrow.
Frequently Asked Questions
Are there any self-care practices that can help manage Trauma Responses?
Yes, self-care practices such as exercise, mindfulness techniques, and healthy coping mechanisms like journaling or talking to a trusted friend or therapist can help manage Trauma Responses. Services like therapy, support groups, phone apps, and medication can also be beneficial.
Can I manage my Trauma Response without professional help?
While self-help techniques and coping strategies can be helpful, seeking mental health support is often recommended for managing Trauma Responses. A therapist or counselor can provide specialized guidance in your healing journey.
Dissociation and flashbacks are common trauma responses where individuals may feel disconnected from their thoughts, feelings, memories, or surroundings, or they are replaying the situation in their mind. It’s essential to seek support from a mental health professional if you experience dissociative or flashback symptoms.
How long does it take to recover from trauma?
The recovery process from trauma varies for each individual, and there is no specific timeline. It can depend on the severity of the trauma, personal resilience, and access to support and treatment. It’s essential to be patient with yourself and trust your healing process.
As a side note, childhood trauma can have a lasting impact on an individual’s response to trauma. It can lead to difficulty regulating emotions, forming healthy relationships, and managing stress. Understanding how childhood trauma may influence your reactions to traumatic events can help develop appropriate coping strategies.
Can I still experience Trauma Responses even if my traumatic event happened a long time ago?
Yes, past traumatic events can resurface at any point in life, particularly during stress or triggers. It’s essential to continue practicing self-care and seeking support, even after the initial trauma.
It makes sense to recognize and address any Trauma Responses that may arise to promote healing and well-being. Talk to a therapist or counselor if you feel overwhelmed by past events. If you are in immediate danger, don’t hesitate to reach out to 988, the National Suicide and Crisis Lifeline.
How can I support a loved one dealing with Trauma Responses?
If you know someone who has experienced trauma, it is essential to educate yourself about Trauma Responses.
By understanding their experience, you can provide support and validation without judgment. Listening, offering reassurance, and encouraging them to seek professional help are all essential ways to support a loved one dealing with Trauma Responses.
Remember to take care of your well-being while supporting someone going through a challenging time.
Do you find yourself spinning from one emotional extreme to the other? Are your relationships constantly in turmoil? Does it feel like there’s no end in sight for your struggles with depression, anxiety, and personal chaos?
You may be dealing with Complex Post Traumatic Stress Disorder or Complex PTSD. C-PTSD is a common yet complex mental health issue that arises when an individual experiences chronic trauma, which involves prolonged and repeated exposure to trauma. It has layers of additional symptoms too, which have been identified by past research but often remain hidden beneath feelings of guilt, shame, or fear. These unwarranted self-judgments can affect more than just our emotions; they can also impact the way we interact in relationships and how we navigate through life.
In this blog post, the goal is to unravel some of the embedded symptoms associated with complex PTSD to shed light on this often overlooked condition and create room for possible healing pathways.
What is Complex Post-Traumatic Stress Syndrome?
Complex Post-Traumatic Stress Syndrome, or C-PTSD, is a mental health condition that can develop after experiencing prolonged and repeated trauma. It is often associated with individuals who have experienced childhood or child sexual abuse,, neglect, or other forms of ongoing trauma, such as living in war-torn areas or being in an abusive relationship. Individuals with a history of prolonged trauma, such as ongoing abuse, are more likely to develop complex PTSD.
Unlike PTSD, which is caused by one specific, single traumatic event only, C-PTSD results from multiple events happening over a prolonged period. This constant exposure to trauma can lead to a range of symptoms that go beyond the typical PTSD symptoms.
How does someone receive a C-PTSD Diagnosis?
Receiving a complex post-traumatic stress disorder diagnosis can be a daunting and overwhelming experience, mainly because it is not in the DSM 5 Manual at this time.
However, mental health professionals are working towards its inclusion in future versions. In the meantime, a C-PTSD diagnosis is often made by identifying symptoms and their severity. It requires proper assessment and evaluation by a mental health professional, as well as an understanding of the individual’s personal history and experiences. The World Health Organization (WHO) has classified Complex PTSD within the International Statistical Classification of Diseases (ICD-11), differentiating it from PTSD by outlining specific symptoms.
C-PTSD can also occur when unconditional love is shut off in an all or nothing way in early childhood. –Pete Walker
It is essential to note that every individual’s experience with C-PTSD is unique, and not everyone may meet the diagnostic criteria for a formal diagnosis. However, acknowledging and addressing trauma and its effects on our mental health can be beneficial in finding ways to heal and improve overall well-being.
What are the Symptoms of Complex PTSD?
Some common symptoms of complex posttraumatic stress disorder are in the five common areas of mental health.
Behavioral Challenges
One of the primary symptoms of individuals who are struggling with C-PTSD includes impulsive behavior, aggressiveness, self-destructive behaviors, sexual and physical abuse and substance misuse. These negative behaviors can significantly impact the patient’s life and those in it. Thus, a mental health professional must assess, diagnose, and treat these mental health conditions promptly.
Emotional Issues
Another common symptom faced by people who require mental health intervention for C-PTSD is emotional difficulties. These could include affectability, rage, depression, and panic. These negative emotions, if not treated timely, can contribute to exacerbating multiple psychological disorders, reducing quality of life, and highly impacting vital functions.
Cognitive Difficulties
This could include difficulty in concentration, memory issues, and challenges with decision-making. These cognitive impairments can significantly impede daily functioning and overall quality of life. Risk factors for developing these cognitive difficulties may include experiencing childhood trauma, repeated or prolonged exposure due to traumatic events, and lack of social support.
Interpersonal Issues
Interpersonal difficulties are another significant symptom that many individuals with mental illness face. They might struggle with forming and maintaining healthy relationships, leading to feelings of isolation persistent sadness, and loneliness. Interpersonal trauma, such as abuse or neglect by a caregiver, can significantly contribute to these challenges.
Somatic Conditions
Lastly, somatic difficulties – physical symptoms that organic causes can’t explain – often accompany psychiatric conditions. These may include chronic pain, digestive problems, sleep disturbances, and more. Physical and emotional abuse, or neglect, as well as chronic stress and an unhealthy lifestyle, can contribute to the development of these somatic symptoms.
The Sometimes Hidden Symptoms of Complex PTSD
One of the main reasons why C-PTSD often goes undiagnosed is because its symptoms are not always obvious.
While many people may associate PTSD with flashbacks and nightmares, C-PTSD has more subtle yet equally damaging symptoms. These can include difficulty regulating emotions, negative self-perception, and problems with relationships and trust. Many of these complex PTSD symptoms begin to appear in childhood as a result of trauma or experienced trauma in early life.
Flashbacks and Reliving Traumatic Events
People with C-PTSD may have vivid memories or flashbacks of past traumatic events, causing them to relive the experience. These flashbacks can be triggered by certain sights, sounds, smells, or even emotions that remind them of the trauma.
Emotional Dysregulation
Individuals with C-PTSD often struggle to regulate their emotions, leading to intense and overwhelming feelings of anger, sadness, or fear. This can be particularly challenging in situations that remind them of past trauma. As a result, they may engage in behaviors such as self-harm or substance abuse as a way to cope with these intense emotions. Extreme stress and hyperarousal can also lead to dissociative or “out of body” experiences.
Negative Self-Perception
One of the defining characteristics of complex PTSD is a negative self-perception. Individuals may feel unworthy, unlovable, or even responsible for the traumatic events they experienced. This can lead to low self-esteem and difficulty trusting others. This self-perception issue can also lead to severe psychological harm, as individuals may blame themselves for their trauma and feel a sense of shame or guilt.
Difficulty in Relationships
Due to their past experiences with trauma and often deep-seated trust issues, individuals with C-PTSD may struggle with forming and maintaining healthy relationships. They may have difficulty opening up to others, communicating effectively, or setting appropriate boundaries. Intense symptoms such as emotional dysregulation or dissociation can also make it challenging to connect with others and build meaningful relationships.
Physical Symptoms
C-PTSD can also manifest in physical symptoms such as headaches, digestive issues, chronic pain, and sleep disturbances. These physical symptoms are often a result of the constant state of stress and anxiety that individuals with C-PTSD experience. Complex reactions to trauma sexual abuse can also make it challenging to regulate bodily functions, leading to a variety of physical symptoms.
Relationship and Trust Issues
Given that C-PTSD is often caused by ongoing trauma, it’s no surprise that individuals with this condition may struggle in relationships. They may find it challenging to trust others or form deep connections due to past experiences of betrayal domestic violence or abuse. This can also lead to difficulties with intimacy and vulnerability.
Avoidance Behaviors
To avoid triggers or reminders of their trauma, individuals with C-PTSD may engage in avoidance behaviors such as avoiding certain places, people, or activities. While these behaviors may initially provide relief, they can ultimately lead to isolation and further impact relationships and daily functioning.
Hyperarousal
Those with complex posttraumatic stress disorder may be easily startled, have difficulty sleeping, and may constantly feel on edge or hypervigilant. These symptoms of hyperarousal are the body’s natural response to ongoing trauma and can significantly impact a person’s ability to relax, concentrate, and feel safe.
Are any Additional Mental Health Problems Associated with Complex PTSD?
Yes, individuals with complex PTSD may also struggle with other mental health issues such as depression, anxiety, substance abuse, and eating disorders. These co-occurring disorders can further complicate treatment and require a comprehensive approach to address all aspects of the individual’s well-being.
Acute stress disorder, dissociative disorders, and borderline personality disorder are also commonly seen in individuals with complex PTSD. Mental health professionals need to assess for these conditions and provide appropriate treatment.
How do people with Complex PTSD Behave?
Behavioral patterns of individuals with complex PTSD can vary greatly, as everyone experiences complex trauma very differently. However, some typical behavior traits may include avoidance of triggering situations or people, difficulty forming and maintaining relationships, self-destructive behaviors such as substance abuse or risky activities, and difficulty regulating emotions. It is important to remember that these behaviors are a result of the individual’s underlying trauma and should not be judged without understanding their context.
How Can I Support Someone with Complex PTSD?
If you have a loved one or friend who is living with complex PTSD, it is essential to educate yourself about the condition and provide understanding and non-judgmental support.
Encourage them to seek professional help and offer to accompany them to therapy sessions if they feel comfortable. Be patient and empathetic when experiencing symptoms and avoid minimizing their experiences or pressuring them to “just get over it.”
Slow breathing is like an anchor in the midst of an emotional storm: the anchor won’t make the storm go away, but it will hold you steady until it passes.
–Russ Harris
Can Complex PTSD Be Treated?
Yes, complex PTSD can be treated with a combination of medication, therapy, and supportive interventions. It is crucial to seek help from qualified therapists who treat PTSD, as they can provide access to numerous treatment modalities and psychological interventions.
A therapist trained in trauma-focused therapy techniques can help individuals work through their traumatic memories and experiences and develop coping strategies to manage symptoms.
Medications may also be prescribed to address specific symptoms such as depression or anxiety. It is important for individuals to seek treatment from qualified professionals who have experience working with complex PTSD.
What are Some Self-Care Strategies for Managing Complex PTSD?
Self-care is an essential aspect of managing complex PTSD and should be practiced regularly. Some self-care strategies may include engaging in relaxing activities like meditation or yoga, connecting with support groups or loved ones, setting boundaries and prioritizing one’s needs, and practicing healthy coping mechanisms such as journaling or engaging in a creative outlet. It is also crucial to prioritize physical health by getting enough rest, eating well, and staying physically active.
Let’s Rule Out Other Diagnosis’
How can I tell if it’s C-PTSD or Attention-Deficit Hyperactivity Disorder?
It can be challenging to differentiate between complex PTSD and other diagnoses, such mental disorders such as Attention-Deficit Hyperactivity Disorder (ADHD), as they may share some similar symptoms. However, there are a few key differences that can help distinguish between the two.
Firstly, while both conditions may involve difficulty with attention and concentration, individuals with C-PTSD typically struggle more with emotional regulation and managing their emotions. They may experience intense mood swings and irritability or feel overwhelmed by strong emotions. In contrast, those with ADHD tend to have more consistent difficulties with attention and impulsivity.
Additionally, individuals with C-PTSD may have a history of trauma or adverse experiences that have led to their symptoms. On the other hand, ADHD is typically present from childhood and often runs in families.
If you are unsure whether you or a loved one may have C-PTSD or ADHD, it is essential to seek professional help from a therapist or mental health provider. A thorough evaluation and assessment can provide a clearer understanding of an individual’s symptoms and guide appropriate treatment options.
It is worth noting that individuals may also have both C-PTSD and another diagnosis simultaneously, which can complicate their recovery process. Therefore, it is crucial to address all underlying diagnoses in therapy to support comprehensive healing.
How do I know if it’s C-PTSD or Borderline Personality Disorder?
While both C-PTSD and Borderline Personality Disorder (BPD) may involve similar symptoms, there are significant differences between them.
BPD is a personality disorder characterized by difficulties in self-image, unhealthy relationships with, and intense emotions. On the other hand, C-PTSD stems from trauma or adverse experiences and can result in specific symptoms that may overlap with BPD.
One of the key distinctions is that individuals with C-PTSD have experienced significant trauma or repeated traumatic events. At the same time, those with BPD may not necessarily have a history of trauma. Additionally, C-PTSD tends to present with more severe dissociative symptoms compared to BPD.
A thorough assessment from a qualified mental health professional is essential for accurately diagnosing either condition, as treatment approaches may differ. However, regardless of the diagnosis, therapy can help individuals learn coping strategies and address underlying issues to improve overall well-being.
Remember, seeking professional support is a sign of courage and strength. Recovery from C-PTSD or any other mental health condition is possible with proper treatment and support. So, take the first step towards healing by reaching out for help today. Together, we can overcome any challenge and work towards a healthier future.
What happens if C-PTSD goes untreated?
If left untreated, C-PTSD can significantly impact an individual’s life and overall well-being. The symptoms of C-PTSD can interfere with daily functioning, relationships, and even physical health. It may also increase the risk of developing other mental health issues, such as depression or anxiety.
Untreated C-PTSD can lead to ongoing struggles with emotional regulation, difficulty forming healthy connections with others, and a decreased sense of self-worth. These challenges can make it challenging for individuals to maintain stable employment or engage in meaningful activities.
Furthermore, without proper treatment, individuals may turn to unhealthy coping mechanisms such as substance abuse or self-harm to manage their symptoms. This can further exacerbate the negative consequences of living with untreated C-PTSD.
Summary
It is crucial to seek help if you or someone you know is experiencing symptoms of C-PTSD. Remember, there is no shame in seeking support and taking care of your mental health. With the right treatment, individuals can learn to manage their symptoms and heal from the effects early trauma of complex trauma.
Let’s break the stigma surrounding mental health and prioritize our well-being. Together, we can create a world where individuals feel comfortable seeking help and receiving support for their healing journey. So, don’t hesitate to reach out for help today – it’s never too late to start on the path towards a healthier and happier life.
Stay strong and keep moving forward! You deserve a life filled with joy, peace, and fulfillment. And remember, healing is possible, and you are not alone. We’re in this together. So, let’s take the first step towards a brighter future – seek help and start your journey to recovery today!
Frequently Asked Question’s
What does a C-PTSD episode look like?
A C-PTSD episode can vary from person to person but commonly includes symptoms such as intense flashbacks or nightmares related to the traumatic event, emotional dysregulation (mood swings), and avoidance behavior.
What is a C-PTSD trigger?
A C-PTSD trigger is an event, situation, or stimulus that reminds a person of their traumatic experience and causes them to re-experience distressing emotions and memories. Triggers can be internal (thoughts or feelings of traumatic memory) or external (sounds, smells, sights). It’s essential to identify triggers in therapy so individuals can learn coping mechanisms to manage them effectively.
Why is C-PTSD so challenging to treat?
C-PTSD can be challenging to treat because it involves multiple symptoms and complex interactions between trauma history, emotions, thoughts, and behaviors. It also often co-occurs with other mental health disorders, making it important for individuals to receive specialized treatment from a trained professional.
If I have C-PTSD, do I have to be on medication?
Medication may be helpful for some individuals with C-PTSD, but it’s not necessary for everyone. Therapy, support from loved ones, and self-care practices can also effectively manage symptoms. It’s essential to work with a mental health professional to determine the best treatment plan for you.
