How can you evaluate the effectiveness of your PTSD prevention plan?

Some of the tools ways include using a journal, calendar or app to monitor the symptoms that are being experienced. What each of these has in common is 'staying in the moment'. Not in the past where the trauma occurred or in the future, where you anticipate the trauma occurring again. Try to 'stay in the moment' as much as possible. It's those 'now' or 'present' moments that make you forget to think about the past or the future. If the suggested tools do not work for you, find something that does. It may include watching or going to the movies or a live show, having a new experience or planning and going on a exotic holiday. Find what works for you. By staying in the now, you help to heal the future.

It's important to acknowledge that PTSD is not something we "plan" for; even the most resilient people who have weathered many serious events may suddenly find themselves experiencing PTSD. However, if you regularly encounter situations that will potentially expose you to traumatic events (For example working in some healthcare fields or law enforcement), you would be wise to preemptively have support in place, including access to a clinical specialist who can address any concerns you may have about your experiences. In addition, good health habits, including sleep, diet, exercise and a good social support system can help to prevent PTSD.

In addition to tracking symptoms, consider the impact of your prevention plan on your daily life. Are you able to engage more fully in activities you once avoided? Have relationships improved? Self-reflection and feedback from trusted friends or family members can offer valuable insight into these changes. It's also crucial to assess your coping mechanisms. Are you relying less on unhealthy habits and more on positive strategies like mindfulness or exercise? Remember, the goal of your prevention plan isn't just symptom reduction but also enhancing overall well-being and functionality in your life. Regular check-ins with a mental health professional can provide an objective perspective on your progress and help adjust your plan as needed.

in my experience i make a comprehensive measurement based plan to monitor symptoms, coping capacity, global functioning, and available supportive net.

PTSD is the result of an ignored traumatic experience. Therefore, it is necessary to go back to the root of the matter. It is easy to get there but to turn a half empty glass into a half full one, is usually challenging. Unfortunately, society, media and medical therapies nurture these situations without offering permanent solution. To change self-pity and long-term suffering need a mindset switch and a strong willpower. It needs a purpose of life. The understanding that we all have traumas. Only, for some of us, it might be easier to deal with them. It depends on the mental and emotional intelligence of the individual. The knowing that suffering is a choice. Information on choices, courage and the reassuring helping hand from the coach.

From a personal perspective, I think the self-assessment of an individual’s coping skills is paramount in the comprehension of the individual’s current level of functioning. Feedback helps but perhaps not as quickly as the individual’s conscious emergence towards positive change through self-reflection and awareness. The reason being that, the aftermath of a traumatic incident can leave an individual experiencing a state of heightened vulnerability. The extent of their trauma and it’s challenges may not necessarily be comprehended by even their near and dear hence a self-assessment can enable the individual to overcome the trauma and lead a happier personal and professional life more effectively and possibly faster.

To deepen your evaluation, focus on how your reactions to stressful situations have evolved. Are you noticing a shift towards more constructive responses when faced with triggers? For instance, if previously a certain trigger led to a day of withdrawal, are you now able to acknowledge the discomfort and still engage in your routine? Documenting these changes can be incredibly affirming. Additionally, pay attention to your physical health. Often, improvements in coping skills manifest in better sleep patterns, appetite, or energy levels. These physical cues are tangible markers of progress. Engaging in regular self-reflection, through meditation or writing, can also provide insights into your emotional resilience.

In my experience as a Therapist working with my clients, I have noticed that meditation and mindfulness are valuable tools in the management and treatment of post-traumatic stress disorder. Meditation and Mindfulness practices can help reduce overall stress levels and emotional regulation. It also increases self-awareness and non-judgmental acceptance of thoughts and feelings. It is important for the individual to work with a qualified mental health professional who can access individual needs and provide support.

Most of people use SSRI before inadequate assessment their coping skills. However it also depends on severity of traumatic situation (earthquake, war, loss of family members)

Setting goals in dealing with PTSD can provide a sense of structure and purpose, helping individuals regain a sense of control. Goals can serve as milestones for progress, fostering a positive focus and contributing to the overall healing process. They offer a framework for breaking down overwhelming challenges into manageable steps, promoting a sense of achievement and empowerment. Additionally, goal setting can enhance motivation and resilience, key factors in navigating the complex journey of PTSD recovery.

Overcoming daily stressful triggers is the most important aspect of maintaining control over overwhelming anxiety. Therapy is aimed at reducing stimulation and increasing relaxation. Once this is achieved, other techniques such as gradual desensitization an exposure therapy may be used to facilitate the long term healing process. EMDR therapy may be further used. Avoid alcohol and other addictive substances. It is recommended to obtain experienced professional care for PTSD. Treating a number of individuals with PTSD as a telehealth psychiatrist has been a truly rewarding experience.

It's important to set goals and the objective could be improving the quality of life. Firstly, recognizing the connection between thoughts, choices, behaviors, experiences, and emotions is key to understanding the impact of our biology on our lives. Bringing awareness to these patterns and habits allows for intentional change. The key to change lies in our daily habits. Understanding that changing habits involves transforming how we think, act, and feel is a fundamental concept. This can be achieved through intentional and mindful efforts. Practices like mindfulness and meditation enhance awareness, enabling individuals to observe and change habitual reactions to stressors or triggers.

SRSR - Self Reflection Strengthens our conflict and trauma resiliency! Document all your skillsets you have applied in past conflict, adversity or traumatic experiences and create a resilient toolbox of skillsets for “the next time”!

We have been experiencing collective trauma on top of the personal trauma since 2020. I use a trauma informed approach in all session by encouraging expression about what happened and education about the trauma's effect on our mind and body. It is important with each situation to understand what happened and help move people away from feeling victimized. Learning to relax the body helps provide relief from anxiety and triggers. Desentization from specific experiences helps this process (mindfulness and EMDR) to start to relieve the negative power the experiences established. An aspect of opening up about trauma is creating safety and skills that provide relief from the shame and guilt about what was done or what happened.

PTSD is a mental illness and must be treated as such. The symptoms are disruptive and left unchecked, could have deleterious and far reaching effects in your personal life, work life and relationships. Collaborating with a mental health provider to help navigate and mitigate its impact should be a non-negotiable for anyone who is struggling. Oftentimes people who attempt to address symptoms on their own, may find themselves battling suicidal ideation and/or turning to substances to cope. A provider can help you craft a viable plan, as well as remain as part of your support (and accountability) system.

While self-assessment is valuable, seeking professional feedback from a qualified mental health provider adds a crucial layer of insight and expertise to the evaluation process. One of the major benefits of involving a mental health professional is their ability to diagnose and monitor your condition. Their expertise allows for a comprehensive understanding of your symptoms, helping to tailor an effective prevention plan. Mental health providers bring a wealth of knowledge, experience, and evidence-based interventions to the table. Their support can make a significant difference in your path to healing and overall well-being.

Finding a trauma-informed therapist who is certified, trained, and has experience providing trauma-based therapies is very important. There are many types of psychotherapy modalities and not all of them are suited to treat trauma. Therapies that treat trauma include Eye Movement Desensitization and Reprocessing (EMDR), Internal Family Systems (IFS), somatic-emotional processing, somatic experiencing, mindfulness-based therapy, cognitive behavioral therapy, and relational therapy. Depending on your location, psychiatrists can help provide a diagnostic evaluation and build the next steps to treating PTSD, including integrating psychotherapy and medications, if needed.

From my own experience, connecting with your therapist is so important during therapy. If you don't really click with them, don't hesitate to find a better match. It's crucial for your healing journey. Having a therapist who truly gets you can increase the effectiveness of your PTSD prevention plan.

Reflecting on your journey is key. Consider the milestones you've achieved, no matter how minor they seem. Did you expect to feel a little more at peace after a few months but find yourself still struggling? It's important to recognize and accept this as part of your unique healing process. Growth often comes in waves, and setbacks don't mean failure. Adjusting your expectations to embrace a non-linear path of progress can be empowering. Celebrate the small wins – maybe you've noticed brief moments of relief or times when you reacted differently to a trigger. These are signs of your resilience and strength. Remember, healing is personal and doesn't adhere to a strict timeline. Be kind to yourself and acknowledge the effort you're putting.

In my experience, expectations, whether realistic or unrealistic, play a significant role in shaping your approach to the prevention plan and its outcomes. There is no cookie-cutter method. Everyone's situation and scenario is different. What works for one person may not work for another person. The process of evaluating a prevention plan involves a thoughtful examination of expectations. Realistic expectations serve as a foundation for positive motivation and progress. Unrealistic expectations may lead to disappointment. It's important to be more flexible and open so that you can revise your expectations and make it achievable.

Figuring out what's 'realistic' can be a bit tricky. I mean, isn't labeling an expectation as unrealistic kind of self-limiting? And what about defining a 'fact' in personal healing? How do we really know? I’d say it's okay to question the norms. Sometimes, the things that seem totally out there might be exactly what helps you move forward on your path to healing.

Some individuals may be more naturally attuned to their intuition, while others may need to consciously cultivate and trust this aspect of their inner wisdom. Intuition is a psychic ability. The heart has infinite wisdom within, which needs to be tapped into. Intuition serves as a form of instinctive guidance, offering insights into what feels right or wrong for you. Trusting this inner compass can help anyone navigate decisions and choices related to their prevention plan. Heart-focused breathing is a great way to be connected to the heart and its intuition.

Check in with your Head, Heart and gut! Do they align? What do you know is true? Ask yourself does it feel right? What risks may you encounter? Does it make you feel light or heavy based on your tentative decisions or choices?

Listening to your intuition involves giving less authority to your mind and tapping into your inner wisdom or body response. It's a valuable skill for decision-making, navigating uncertainties, and fostering self-awareness. – 6 Tips – 1. Engage in meditation, mindfulness, or deep breathing to create space for insights. 2. Record thoughts, feelings, and intuitive hunches by journaling to identify patterns and recurring intuitions. 3. Trust your physical sensations tuning into how your body reacts to different situations or decisions. 4. Spend time alone in nature or a peaceful setting to facilitate intuitive clarity. 6. Engage in mind-body practices to harmonize mental and physical aspects, fostering a receptive state for intuition.

Intuition is key but when triggered or in an emotional flashback, it can tricky to figure out what is a "gut feeling" since your body may be one of 5 trauma-response states: fight, flight, freeze, fawn, or flop. These are automatic physical and psychological reactions when there is an actual or perceived threat-- the mind and body switch to "survival mode." Once the sympathetic nervous system is triggered, it can be challenging to distinguish between an accurate feeling and a trauma-response. So the focus during times of feeling overwhelmed is on grounding oneself with techniques like breathing, setting boundaries, identifying and fighting the inner critic, and reminding yourself you are safe (if that is true) so the flashback can pass.

It is also worth noting that just because you have a prevention plan in place does not mean you are “cured”. You will inevitably be triggered and experience the feelings you do because you are a human being living with PTSD. Those moments will happen. Remind yourself that you are no longer in that space, living life as you had been. Focus on how far you’ve come. Think about all the ways life is different/ better now. List five things you are grateful for, five things you are proud of and five things you want to do in the future. Remember that you have control of your life now and try to stay in the moment. I also recommend reaching out to talk to a trusted friend or family member to get you get through rough spots. You’re not alone.

Il existe des instruments spécifiques tels que le Dissociative Experience Scale (DES), un test permettant d'évaluer la présence des sympt?mes dissociatifs, ou le Beck Hopelessness Inventory (BHI), une échelle mesurant la sévérité des attitudes négatives à l'égard de l'avenir. Ces tests permettent de comprendre dans quelle mesure l'état d'une personne s'est amélioré. Dans tous les cas, il est nécessaire de consulter régulièrement un spécialiste.

From my own personal experience of living with complex trauma and PTSD and being a highly sensitive person, managing stress levels is like working out... If you want to see consistent results, it takes effort but more importantly, it takes awareness. Awareness that life's a continuous journey and process of change – becoming and unbecoming ourselves. Choice follows awareness ... and awareness is the only thing needed for transformation.