Tag Archives: positivity

Tips To Master Anger and PTSD Management

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You would probably name fear and anxiety, as symptoms of post traumatic stress disorder (PTSD). However, anger is another common sign. Knowing what to expect can help you or a loved one to get the help you need.

There are many reasons why PTSD may make you feel angry. It can be a reaction to past events, or it can be tied to your current circumstances, if you feel misunderstood and frustrated. You may be angry at others or yourself. You may also use anger to cover up other feelings. While anger is natural, it can interfere with your happiness and relationships. It’s important to learn how to manage your emotions, so you can feel more comfortable and in control.

Anger Management Techniques You Can Use:
External events may sometimes be beyond your control, but you can choose how to react. Changing your thinking and behavior can help you to feel calmer and cope with your emotions.

  1. STAY ACTIVE. Regular exercise reduces stress. Lifting weights or taking a walk outdoors may also provide relief, if you’re starting to feel irritated.
  1. REST AND RELAX. Your body and mind need time to heal. Aim for 8 hours of sleep each night and find relaxation practices that work for you, like listening to music.
  1. REACH OUT. Talk about your feelings with family and friends you trust. Let them know how they can help you.
  1. SLOW DOWN. Anger can make you say things you’ll regret later. Count to ten or spend some quiet time alone. It will be easier to react constructively if you give yourself a chance to cool down.
  1. KNOW YOUR TRIGGERS. Do traffic jams or uncooperative coworkers make you see red? Plan ahead for challenging situations. Soothe yourself with a cup of tea and rehearse different ways to respond.
  1. THINK POSITIVE. Look on the bright side. Notice the pleasant things that happen each day. Watch the sunrise, and play with your children. Pay attention to how you talk to yourself.  Use kind and encouraging words.Suppressing anger can backfire, but sincere humor helps. Find something funny to say about slow wifi and noisy neighbors.

Other options to consider:

  1. TRY CBT. Are you concerned about how long and expensive therapy might be? Many experts agree that cognitive behavioral therapy is preferable for PTSD, and it usually requires only a few months to reduce anger and anxiety.
  1. JOIN A GROUP. You may also benefit from talking with others who have had similar experiences. Ask your primary physician or therapist for a referral, or call a local hospital to ask about what support groups are available in your area.
  1. KEEP A JOURNAL. Writing about your feelings can help provide clarity. You can keep your journal private or share it with your therapist.
  1. MAKE ART. Creative activities are another way to deal with strong emotions. Working with an art therapist can give you more insights and an opportunity to discuss what’s on your mind.
  1. CONSIDER MEDICATION. Your therapist may recommend medication to help you manage anger, at least temporarily

Developing compassion for yourself and getting the treatment you need can help you to manage anger and other symptoms of PTSD.  Let it be the first step in helping you to lead the happy and fulfilling life you deserve.

To Your Success,
Juan

Depression and Pain. Fighting Back

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Depression and pain

Are you aware of the connection between physical pain and depression? It’s important to understand the link, and how it affects your body and mind. This can help you with treatment and therapy. Let’s closely examine the depression and pain dilemma.

  1. Understand the depression and physical pain cycle. Health experts believe  depression and pain appear to share a cycle, which makes it difficult to see where one issue starts and ends. There is overlap between depression and pain.
  • As your depression gets worse or better, physical pain may get worse or better in sync. The two are interlinked in a complex way that makes it harder to treat. Pain can also make depression more difficult. If you’re not able to work, or do the activities you enjoy because of pain, it can lead to feelings of isolation, and increased feelings of worthlessness.
  1. Consider inflammation. Recent research points to the role of inflammation in both depression and pain. The higher the level, the more likely it will make depression worse, and pain levels can increase.

Fighting Back Against Depression and Pain

Using these strategies may alleviate your symptoms:

  1. Seek help for your depression. You may benefit from therapy or medications, specifically designed to manage depression. 
  1. Get help for your physical pain. You may have to make multiple doctors’ appointments to get to the root cause of the pain. But you want to ensure that whatever is causing your pain, is also being treated.
  1. Stay active. It’s easy to allow depression and pain to take over your world and hide. However, it’s crucial that you exercise and stay involved. 
  1. Lean on your support network. Whether it’s your friends, family, or coworkers, you need people in your life who understand you, and can help during a time of need. 
  1. Find something that you love. Experts point out that pursuing a hobby, or activity that you enjoy, can help bring you out of the cycle of depression and pain.  
  • Find something that brings you joy on a daily basis. This can range from cooking your favorite meals to dancing at a popular club. Try to find joy in smaller activities such as talking to a friend, reading a book, or writing down your thoughts. The key is to focus on positive activities that uplift, and help you forget the pain. 
  1. Learn to speak positively to yourself. Positive self-talk has been shown to reduce both depression and pain. 
  • Many athletes talk through the pain to finish a competition. You can use this technique to help manage your pain and depression. It’s important to focus on positive aspects of your life and personality. Avoid berating yourself over mistakes. Shift your focus away from negative ideas, habits, or suggestions. The more you practice positive self-talk, the better you get at it, and the greater influence you’ll have on your results.

Depression and physical pain are linked together. It’s not easy to see where one starts and the other ends. Nevertheless, you can take action to alleviate both. Try these techniques to make a positive difference in your life. As always, consult your medical and mental health provider to discuss your unique circumstances.


To Your Success,
Juan