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PTSD Awareness Day

June 27, 2019 is PTSD Awareness Day

Raising Awareness for PTSD

In an interview with 60 Minutes news Correspondent Bill Whitaker, Sgt. First Class John Zehring described his post-traumatic stress disorder (PTSD) as being, “…like having a monster on your back that controls your entire life.”

Sgt. Zehring spent 15 months in the eastern province of Afghanistan fighting off daily attacks from the Taliban. Sgt. Zehring was exposed to what medical professionals might call complex PTSD, which is prolonged and/or repeated exposure to trauma. However, Sgt. Zehring’s self-described monster doesn’t come in a one size fits all, simple PTSD can arise after just a single traumatic experience.

Simple and Complex PTSD

Symptoms associated with having simple PTSD from a singular event usually include feelings of fear and helplessness, and a combination of behaviors that involve avoidance, confusion, and shock. Those with complex PTSD will have similar symptoms but might also have persistent changes in personality, an inability to relate to others, a loss of identity, and difficulty with decision-making. Some individuals might not display these symptoms, but may have other clinical symptoms such as anxiety and depression, and are easily prone to substance-abuse.

Whether simple or complex, PTSD is caused by traumas that can range from a loss, a near death experience, injury, sexual assault, abuse, neglect, and violence. More importantly, these monsters aren’t only carried on the backs of our military and veterans. All types of people across all ages, including children, can be affected by PTSD.

There is an overwhelming amount of evidence from studies reporting that women are also twice as likely to develop PTSD than men, despite having generally fewer overall traumas. Sexual abuse and violence were the major causes for PTSD among a majority of women, usually stemming from childhood traumas. Nevertheless, men, women and children all suffer from this sometimes paralyzing mental health condition.

PTSD Therapies

On a brighter note, there is a growing amount of awareness being raised around the subject of mental health. For instance, the #TimeToChange campaign is a movement that started in England in 2007 as an effort to end discrimination around mental health. They report that 1 in 4 people will experience a mental health problem in any given year. They advocate that even though most will say they’re fine, asking whether someone is okay, twice, can go along way. Having strong social networks is one of the key ways to help those with mental health problems, and decrease the stigma around having them.

Alongside a strong social network, there is a growing number of therapies that help treat the symptoms of PTSD. The most common treatments include Cognitive Processing Therapy (CPT) and Prolonged Exposure Therapy (PE). CPT will teach you new ways to think about your trauma by evaluating the facts and how they align with your thoughts, so you can ultimately decide to take on a new approach. PE will gradually teach you to confront your trauma-related memories, feelings and triggers you may have been avoiding, in an effort to help you face your fears and regain control of your life.

There are also other more recent therapies that include Eye Movement Desensitization and Reprocessing (EMDR) and Narrative Exposure Therapy (NET). EMDR is where you would recall a disturbing event while a therapist guides you to shift your thoughts to more pleasant ones, in an effort to make the event less debilitating. NET is usually done in a group setting where you would share your life story so that traumatic, as well as positive, events are told in chronological order, and bad experience(s) become less fragmented, more refined and understood in a coherent autobiographical story.

An Experimental Treatment for the Military and Veterans

In a whirlwind of media, there is an ongoing experimental treatment being funded by the US military, especially granted to those war veterans suffering from PTSD. Sgt. Zehring and other combat veterans, appear to be taking their lives back from these monsters that have so long controlled their civilian lives. The new therapy is called Stellate Ganglion Block (STG), and has been used for nearly a century as an anesthetic during low risk pain procedures. STG is an injection to a bundle of nerves in the neck called the stellate ganglion. These nerves block signals to certain sympathetic regions in the brain (i.e. amygdala), which might otherwise trigger traumatic memories. The injection serves as a kind of reboot of the brain, allowing many to go back to their pre-trauma state. It has been reported to work as soon as 30 minutes and has been said to last for years.

There is hope on the horizon for those suffering from PTSD and mental illness, a growing community, and raised awareness around mental health conditions. Different movements and treatments are gaining traction, but we must continue listening, learning and helping those in need.

If you’re interested in learning more, please visit the following links:
https://www.ptsd.va.gov/index.asp
https://www.apa.org/ptsd-guideline/index

Contributing Blog Writer Marpessa Rietbergen is a HealthLynked provider administrator.

References:
https://www.cbsnews.com/news/sgb-a-possible-breakthrough-treatment-for-ptsd-60-minutes-2019-06-16/
https://honorone.org/blogs/the-honor-one-blog/can-a-single-injection-conquer-ptsd-the-army-wants-to-find-out
https://www.voa.org/understanding-ptsd
https://www.ptsd.va.gov/understand/what/avoidance.asp
https://www.nctsn.org/what-is-child-trauma/trauma-types/complex-trauma/effects
https://www.time-to-change.org.uk/about-us
https://www.apa.org/pubs/journals/releases/bul-1326959.pdf
https://www.ptsd.va.gov/understand_tx/cognitive_processing.asp
https://www.ptsd.va.gov/understand_tx/prolonged_exposure.asp
https://www.webmd.com/mental-health/emdr-what-is-it#1
https://www.apa.org/ptsd-guideline/treatments/narrative-exposure-therapy
https://www.anxiety.org/stellate-ganglion-block-sgb-for-ptsd-research-update

Time for a Recess; Today, Play Like a Kid Again!

In our hectic, modern lives, many of us focus so heavily on work and family commitments that we never seem to have time for pure fun. Somewhere between childhood and adulthood, we’ve stopped playing. When we carve out some leisure time, we’re more likely to zone out in front of the TV or computer than engage in fun, rejuvenating play as we did when we were kids.

Just because we’re adults, that doesn’t mean we have to take ourselves so seriously and make life all about work. We all need to play.

Why should adults play?

Play is not just essential for kids; it can be an important source of relaxation and stimulation for adults as well. Playing with your romantic partner, friends, co-workers, pets, and children is a sure (and fun) way to fuel your imagination, creativity, problem-solving abilities, and emotional well-being.

Adult play is a time to forget about work and commitments, and to be social in an unstructured, creative way. Focus your play on the actual experience, not on accomplishing any goal. There doesn’t need to be any point to the activity beyond having fun and enjoying yourself.

Play could be simply goofing off with friends, sharing jokes with a coworker, throwing a Frisbee on the beach, dressing up at Halloween with your kids, building a snowman in the yard, playing fetch with a dog, a game of charades at a party, or going for a bike ride with your spouse with no destination in mind. By giving yourself permission to play with the joyful abandon of childhood, you can reap oodles of health benefits throughout life.

The benefits of play

While play is crucial for a child’s development, it is also beneficial for people of all ages. Play can add joy to life, relieve stress, supercharge learning, and connect you to others and the world around you. Play can also make work more productive and pleasurable.

You can play on your own or with a pet, but for greater benefits, play should involve at least one other person, away from the sensory-overload of electronic gadgets.

Play can:

Relieve stress. Play is fun and can trigger the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.
Improve brain function. Playing chess, completing puzzles, or pursuing other fun activities that challenge the brain can help prevent memory problems and improve brain function. The social interaction of playing with family and friends can also help ward off stress and depression.
Stimulate the mind and boost creativity. Young children often learn best when they are playing—and that principle applies to adults, as well. You’ll learn a new task better when it’s fun and you’re in a relaxed and playful mood. Play can also stimulate your imagination, helping you adapt and problem solve.
Improve relationships and your connection to others. Sharing laughter and fun can foster empathy, compassion, trust, and intimacy with others. Play doesn’t have to be a specific activity; it can also be a state of mind. Developing a playful nature can help you loosen up in stressful situations, break the ice with strangers, make new friends, and form new business relationships.
Keep you feeling young and energetic. In the words of George Bernard Shaw, “We don’t stop playing because we grow old; we grow old because we stop playing.” Playing can boost your energy and vitality and even improve your resistance to disease, helping you feel your best.

Play and relationships

Play is one of the most effective tools for keeping relationships fresh and exciting. Playing together brings joy, vitality, and resilience to relationships. Play can also heal resentments, disagreements, and hurts. Through regular play, we learn to trust one another and feel safe. Trust enables us to work together, open ourselves to intimacy, and try new things.

By making a conscious effort to incorporate more humor and play into your daily interactions, you can improve the quality of your love relationships—as well as your connections with co-workers, family members, and friends.
Play helps develop and improve social skills. Social skills are learned in the give and take of play. During childhood play, kids learn about verbal communication, body language, boundaries, cooperation, and teamwork. As adults, you continue to refine these skills through play and playful communication.

Play teaches cooperation with others. Play is a powerful catalyst for positive socialization. Through play, children learn how to “play nicely” with others—to work together, follow mutually agreed upon rules, and socialize in groups. As adults, you can continue to use play to break down barriers and improve your relationships with others.
Play can heal emotional wounds. As adults, when you play together, you are engaging in exactly the same patterns of behavior that positively shape the brains of children. These same playful behaviors that predict emotional health in children can also lead to positive changes in adults. If an emotionally-insecure individual plays with a secure partner, for example, it can help replace negative beliefs and behaviors with positive assumptions and actions.
Fixing relationship problems with humor and play. Play and laughter perform an essential role in building strong, healthy relationships by bringing people closer together, creating a positive bond, and resolving conflict and disagreements. In new relationships, play and humor can be an effective tool not just for attracting the other person but also for overcoming any awkwardness or embarrassment that arises during the dating and getting-to-know-you process. Flirting is a prime example of how play and humor are used in adult interactions. In longer-term relationships, play can keep things exciting, fresh, and vibrant, and deepen intimacy. It can also help you overcome differences and the tiny aggravations than can build up over time.

Play at work

Many dot-com companies have long recognized the link between productivity and a fun work environment. Some encourage play and creativity by offering art or yoga classes, throwing regular parties, providing games such as Foosball or ping pong, or encouraging recess-like breaks during the workday for employees to play and let off steam. These companies know that more play at work results in more productivity, higher job satisfaction, greater workplace morale, and a decrease in employees skipping work and staff turnover.

If you’re fortunate enough to work for such a company, embrace the culture; if your company lacks the play ethic, you can still inject your own sense of play into breaks and lunch hours. Keep a camera or sketch pad on hand and take creative breaks where you can. Joke with coworkers during coffee breaks, relieve stress at lunch by shooting hoops, playing cards, or completing word puzzles together. It can strengthen the bond you have with your coworkers as well as improve your job performance. For people with mundane jobs, maintaining a sense of play can make a real difference to the work day by helping to relieve boredom.

Using play to boost productivity and innovation. Success at work doesn’t depend on the amount of time you work; it depends upon the quality of your work. And the quality of your work is highly dependent on your well-being.

Taking the time to replenish yourself through play is one of the best things you can do for your career. When the project you’re working on hits a serious glitch, take some time out to play and have a few laughs. Taking a pause for play does a lot more than take your mind off the problem. When you play, you engage the creative side of your brain and silence your “inner editor,” that psychological barrier that censors your thoughts and ideas. This can often help you see the problem in a new light and think up fresh, creative solutions.

Playing at work:

• keeps you functional when under stress
• refreshes your mind and body
• encourages teamwork
• increases energy and prevents burnout
• triggers creativity and innovation
• helps you see problems in new ways

Tips for managers and employers

It’s tempting to think that the best way to cope with an ever-increasing workload is to have your employees work longer and harder. However, without some recreation time, it’s more likely the work will suffer and your workers become chronically overwhelmed and burned out. Encouraging play, on the other hand, creates a more lighthearted work atmosphere that in turn encourages employees to take more creative risks.

Provide opportunities for social interaction among employees. Throw parties, put a basketball hoop in the parking lot, arrange a miniature golf tournament, stage an office treasure hunt.

Encourage creative thinking or just lighten the mood of meetings by keeping tactile puzzles on the conference room table.

Encourage workers to take regular breaks from their desks, and spend a few minutes engaged in a fun activity, such as a word or number game.

Playing with your children

Rolling on the floor with your baby or getting down on your knees to play with a young child is vitally important—both to your child’s development and to your own health.

Play is essential for developing social, emotional, cognitive, and physical skills in children. In fact, far from being a waste of time or just a fun distraction, play is a time when your child is often learning the most. Whether it’s an infant playing “peek-a-boo,” a toddler playing make-believe, or an older child playing a board game, play develops social skills, stimulates a child’s imagination and makes kids better adjusted, smarter, and less stressed.

As well as aiding your child’s development, play can also bring you closer together and strengthen the parent-child bond that will last a lifetime.
How to play with your child

While children need time to play alone and with other children, playing with their parents is also important. Here are some helpful tips to encourage play:

Establish regular play times. It may be for twenty minutes before dinner every night or every Saturday morning, for example. Remember, this time spent playing together is benefiting both of you.
Give your child your undivided attention. Turn off the TV and your cell phone and make the time to play with your child without distraction. Having your undivided attention makes your child feel special.
Get down to your child’s level. That may mean getting down on your knees or sitting on the floor. Match your child’s intensity during play—if your child is loud and energetic, be loud and energetic, too.
Embrace repetition. It may be boring to you, but it’s not to your child. Children learn through repetition. Let your child play the same game over and over. Your child will move on when he or she is ready.
Let your children take the lead. Become part of their game rather than trying to dictate the play. In pretend play, let your child call the shots, make the rules, and determine the pace of play. Ask questions and follow along—you’ll likely get drawn into imaginative new worlds that are fun for you, too.
Don’t force play or try to prolong a game. The best way to teach a new skill is to show children how something works, then step back and give them a chance to try. When your child is tired of an activity, it’s time to move on to something new.
Make play age-appropriate and consider safety. If a game is too hard or too easy, it loses its sense of pleasure and fun. Help your child find age-appropriate activities and understand any safety rules for play. Nothing ruins a fun game faster than a child getting hurt.

How to play more

Incorporating more fun and play into your daily life can improve the quality of your relationships, as well as your mood and outlook. Even in the most difficult of times, taking time away from your troubles to play or laugh can go a long way toward making you feel better.

It’s true what they say: laughter really is the best medicine. Laughter makes you feel good. And the good feeling that you get when you laugh and have fun remains with you even after the laughter subsides. Play and laughter help you keep a positive, optimistic outlook through difficult situations, disappointments, and loss.

Develop your playful side

It’s never too late to develop your playful, humorous side. If you find yourself limiting your playfulness, it’s possible that you’re self-conscious and concerned about how you’ll look and sound to others when you attempt to be lighthearted. Fearing rejection, embarrassment or ridicule when attempting to be playful is an understandable fear.

Adults are often worried that being playful will get them labeled as childish. But what is so wrong with that? Children are incredibly creative, inventive and are constantly learning. Wouldn’t you want to be childish if that is the definition? Remember that as a child, you were naturally playful; you didn’t worry about the reactions of other people. You can reclaim your inner child by setting aside regular, quality playtime. The more you play, joke, and laugh—the easier it becomes.

Try to clear your schedule for an afternoon or evening, for example, and then turn off your phone, TV, computer, and other devices. Give yourself permission to do whatever you want for the time you’ve allotted. Be spontaneous, set aside your inhibitions and try something fun, something you haven’t done since you were a kid, perhaps. And enjoy the change of pace.

Creating opportunities to play

Host a regular game night with friends or family.
Arrange nights out with work colleagues bowling, playing pool, miniature golf, or singing karaoke.
Schedule time in a park or at the beach to throw a Frisbee or fly a kite with friends.
Play with a pet. Puppies, especially, make very willing playmates. If you don’t have your own, borrow one from your local animal shelter.
Surround yourself with playful people. They’ll help loosen you up and are more likely to support your efforts to play and have fun.
Joke with strangers at a bus stop or in a checkout line. It’ll make the time pass quicker and you may even spark up new friendships.
Visit a magic store and learn some tricks. Or invest in art supplies, construction toys, or science kits and create something new.
Play with children. Goofing around with kids helps you experience the joy of play from their perspective. If you don’t have young children, arrange a play date with your grandkids, nephews, nieces, or other young relatives.

Adapted from these Resources and references

Play Science: The Patterns of Play – Learn about the different ways human beings play, the roles these different patterns of play serve, and how we benefit from them. (National Institute for Play)
Parent Handouts: Play – Information about why play matters and what you as a parent can do to encourage your child to play. (ParentingCounts.org)
Help guide.org. Authors: Lawrence Robinson, Melinda Smith, M.A., Jeanne Segal, Ph.D., and Jennifer Shubin. Last updated: March 2018.

#BeAKidAgainDay
#mentalhealth
#emotionalwellbeing

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Is Workaholism Destroying Your Health and Your Career?

Our society is obsessed with the concept we all must be the best at what we do, and overworking or becoming a ‘workaholic’ sometimes seem the best means to achieving that goal. While researchers and psychologists have been arguing for decades about what constitutes “workaholism” and whether it is a disorder at all, the term started being thrown around in the 1970s. Since then, mountains of evidence have piled up showing workaholics display many of the same characteristics as those addicted to drugs or alcohol, such as engaging in compulsive behaviors that are ultimately destructive.

Today, there are more ways to overwork yourself than ever, and few leaders will discourage it. Surveys consistently show at least one-third of Americans are chronically overworked. According to the current OECD Better Life Index, the United States ranks 30 out of 38 advanced nations in the category of “work-life balance”. While refusing vacation time, eating lunch at your desk or never shutting off your work email might seem like smart ways to impress the boss, they also could have dire consequences for your health down the road.

The research is pretty cut and dry when it comes to the effects of workaholism on mental health. 32.7 percent of workaholics met ADHD criteria, compared to 12.7 percent of non-workaholics. 25.6 percent of workaholics met OCD criteria, compared to 8.7 percent of non-workaholics. 33.8 percent of workaholics met anxiety criteria, compared to 11.9 percent of non-workaholics. And 8.9 percent of workaholics met depression criteria, compared to 2.6 percent of non-workaholics.

Consider two more facts:

People who work eleven hours per day rather than eight have a 67% increased risk of developing heart disease.

Those who work more than 50 hours per week are three times more likely to develop an alcohol-abuse problem.

Those are some pretty damning numbers. The problem is, workaholism is the rare mental health issue that can often have positive rewards in the short term — things like the praise of a happy boss or increased income. For these reasons, psychologist Bryan Robinson once called workaholism “the best-dressed mental health problem.”

So, if you’re trying to wean yourself off your work addiction but are just having a little difficulty, here are some things to keep in mind.

Not taking vacations hurts your career.

Almost three-quarters of American workers don’t use all their vacation time and less than half take the time to plan out their vacations each year, according to Project: Time Off – sponsored by the U.S. Travel Association. As a result, they end up burning valuable time.

By forfeiting 658 million unused vacation days, workers cost the US economy an estimated $223 billion in total economic impact and 1.6 million jobs. That makes ditching vacation both one of the most costly and common ways Americans overwork themselves.

Workers that don’t take vacation were also found to be less productive and score lower on performance reviews.

According to a new study published in the Journal of Management, there is a significant difference between being engaged at work and being addicted to it. While the former is characterized by hard work because the employee is passionate about the job, the latter is often motivated by negative feelings like guilt, fear and compulsion.

Your brain needs breaks.

So, you are totally engaged, but do you leave time to take a much needed break or two during the day? Giving your brain some down time is essential to increasing productivity. A recent study found that the ideal work-to-break ratio should be 52 minutes of work followed by a 17-minute break.

The study is backed up by several others that have found giving your brain some time to relax and day dream increases productivity, problem-solving and creativity.

Eating lunch at your desk is bad for you.

For one, a lunch break is a perfect time to recharge your gray matter. Also, the physical activity of getting up and away from your desk can help improve productivity and stave off obesity. A U.K. study found that people who ate more meals at work were more likely to be overweight.

What’s more, experts agree that grabbing lunch with co-workers and clients can be a great way to network and further your career. It is also important to note skipping lunch altogether is maybe the worst thing you can do.

Constantly checking email wastes your life.

No matter what you tell yourself, constantly being on your work email isn’t helping your state of mind or your productivity. A 2012 study found when workers were forced to take a five-day break from work email they experienced less stress and became more efficient at completing work tasks. The hiatus even led to workers having “more natural, variable heart rates.”

Workers who answer emails late in to the evening were also more likely to be exhausted the next day and hence less engaged, two 2014 studies found.

You’re probably hurting your relationship.

Being addicted to work can cause serious rifts between partners in romantic relationships. Since workaholism can be thought of as being similar to substance addiction, workaholics often prioritize their job over their friends and family. For example, those addicted to work can leave a disproportionate amount of domestic duties to spouses who have a more balanced approach to their careers.

Marriages involving a workaholic are twice as likely to end in divorce, a 1999 study found. For those that stay together, the psychological damage can be considerable. Kids of workaholics have been found to experience greater levels of depression and anxiety than the children of alcoholics.

You can’t keep it up forever.

In short, workaholics burn out. What may begin as simply spending a few extra hours at the office every week can quickly spiral into much more destructive behavior because workaholics don’t take the time to give themselves a break, CNNMoney reports. All that nonstop activity can result in bad personal habits and ultimately lead to what one expert called “incapacitating ‘burnout.’” What’s more, studies have shown that limiting workers to a 40-hour week is the best way to maintain long-term productivity.

It’s bad for your co-workers and employers.

Having workers who take on too much stress, as workaholics often do, isn’t just bad for the employee — it’s bad for companies and co-workers, too. Businesses lose an estimated $300 billion in productivity due to stress each year, according to the World Health Organization.

But that stress can also have collateral damage on co-workers. Since workaholics tend to be perfectionists, they can often put added , often unnecessary stress on their colleagues, according to experts.

And even worse for you.

In short, workaholism has been linked with a laundry list of disorders, including alcoholism, sleep problems, heart disease, depression and anxiety, weight gain, high blood pressure and even premature death.

Here are a few tips you can implement to begin a much healthier relationship with your work:

Make Relaxation Part of Your Day

Learning to work smarter, not longer, will increase productivity and help to eliminate the potential disastrous results from being overworked. Take a break for a few minutes at a time each day and relax periodically. You should relax by physically slowing down. Take deeper breaths, drink more water, take a walk outside. All of these things will help you to relax your body and your mind and will make you more productive.

Condense Your Workload

Give yourself a set amount of time to work each day and each week; then stick to it. You’ll find yourself becoming more productive during the time you actually work, because you have to get your stuff done faster. To help you stick with your new schedule, set appointments for 30 minutes after you’re supposed to be done. So, if you tell yourself you’re absolutely going to stop working at 5 p.m., set an appointment for 5:30 p.m. and stick to it. Make it a barber or beauty shop, or an appointment with your spouse or kids or workout partner. Whatever you do, stick to it.

Have Set Email and Social Media Times

Don’t allow yourself to be available to the world every minute of the day. Set times when you will check and respond to email. You really don’t need to be connected all the time. Now, take the time that you save from responding to email, and claim it by reducing your work hours. Also, now that you’re not being interrupted all the time, you can focus more.

Don’t Skip the Vacation

Taking the occasional vacation for a few days at a time can help you physically and emotionally recharge. If you can’t afford your dream vacation, more affordable mini vacations or stay-cations can be the answer. Take a day off to go hiking or sightseeing. Visit a relative within driving distance for the weekend. Pretend you’re a tourist in your own city and visit some attractions. Take the family camping.

Whatever your vacation idea, schedule it on your calendar and plan for it in advance. The payoff is greater balance between your personal and professional lives as well as delivering the emotional lift of something to look forward to. Your business will survive without you, so leave the laptop at home.

To avoid becoming one of the statistics from above, there are resources available for those who feel they may be losing the ability to balance their personal and work lives. For example, Workaholics Anonymous is a 12-step program based on the one designed for recovering alcoholics. It’s just one of many ways people can learn to set clear boundaries between the office and the home, according to CNNMoney.

Finally, if you are looking for a health professional who might help you find a really great work life balance, you can find them using HealthLynked. It is a first of its kind medical network built as a social ecosystem with a higher purpose – improving healthcare. Go to HealthLynked.com to learn more, sign up for free, connect with your doctor, find a new doctor, and securely store and share your health information. Download our HealthLynked app available on Apple and Android devices.

Sources:
Why Being A Workaholic Is Awful For You AND Everyone Around You, Harry Bradford, Huffington Post

Being a Workaholic is Bad For Your Health, Scott And Heidi Shimberg, 28 May 2015

Frontotemporal Dementia

Dementia is a problem of the elderly, right? Generally that’s true. But there is one form of the disease that can strike people when they are very young, in their twenties or even their teens. It’s called Frontotemporal Dementia, or FTD. And while rare, it devastates lives by rapidly turning young, vital people into those who need constant care.

source