Kessler Psychological, LLC
KP's Weekly Tips:
This week brought to you by Antoine Nichols, LPC
Change. It is one of the few things we can count on in life, but it still can catch us unaware and lead to a high level of anxiety. The fear associated with change will even make us hesitant to leave negative situations because the thought of the unknown can be overwhelming. However, change can be necessary for our continued growth as an individual. Here are some ways to manage the anxiety and stress around change.
• Awareness: If you know a change is on the horizon, don’t fight it. Acknowledging that change is imminent can lead to a reduction in overall stress and have you more prepared to deal with what comes.
• Reframe your thinking: Our minds often think of negative things when we approach change. Instead, ask yourself how you might benefit from the change. Remember all the times you handled change well, no matter how small it might be.
• Control what you can: Change can sometimes be unexpected and unwanted. However, a change in one aspect of your life does not have to affect others. Strive to keep routine where possible. That sense of normalcy can be a much needed respite.
Change can be difficult, but it does not have to feel insurmountable.
LOOKING FOR MEDICATION MANAGEMENT? We do not currently offer this service, but here is a list of a few places to which we refer our clients:
Balance Behavioral Health in Norfolk: 626-3733
Chesapeake Psychological Associates: 420-0530
CHKD in Norfolk: 668-8866
Coastal Psychiatry in VB: 368-2001
David Reid, MD in VB: 456-0505
EVMS Psych./Beh Sciences in Norfolk: 446-5888
Family Insight in VB: 233-0003
- Leva Psychiatry in VB: 453-5508
- Norfolk Psychiatric Svcs: 461-3313
- Tidewater Psychotherapy Services: 497-3670
SUBSTANCE ABUSE HELP:
GUIDELINES ABOUT REACTIONS TO TRAUMA
WHAT IS TRAUMA:
1. Most importantly, trauma is different for everyone. There are a lot of reasons why the same two people have vastly different reactions to the same event. So, just because you're fine today, you might be struggling tomorrow; and just because someone you know has had no problems after a traumatic event, doesn't mean you shouldn't or won't. There are no rules, just human reactions.
2. Generally speaking though, those moments that have traumatic effects on people, tend to be scary. Witnessing or experiencing threats to life, limb, or general sanctity of body or way of life. These could be in one moment or over many years.
What do REACTIONS look like:
1. There are sort of three distinct reactions to experiencing traumatic events.
A. NORMATIVE: worry, disruption of your day to day, wanting to be close to others or wanting to be alone, wondering or questioning, crying, over- or under-eating, sleeping too much or having insomnia, nightmares/distressing memories, strong drive to help/do something productive, fear. Overall though, here, you are able to maintain some semblance of normalcy and functioning. Keep doing what you're doing and be patient with and kind to yourself. Try to exercise/walk/bike ride, eat well, stay hydrated, get good sleep, because your body needs resources to move through this and be okay. Open up to others. Go to support meetings. Treat yourself to something healthy or enjoyable. Rest.
B. STRUGGLING: Oftentimes, people have some symptoms and impairments in their lives that don't quite meet the criteria for PTSD, but nonetheless, life is not getting back to normal and there's stress and disturbance. This is a time to get professional support. While sometimes this goes away on its own eventually, why prolong the struggle??? Also, sometimes this doesn't go away on its own and unfortunately, it usually gets worse, becoming more chronic and far-reaching.
C. ACUTE STRESS DISORDER and POSTTRAUMATIC STRESS DISORDER (PTSD): This is a mixture of symptoms that can last any where from three days to one month after a trauma. After the one month mark, it turns into PTSD. The symptoms between this and PTSD are therefore quite similar, while due to the duration of symptoms, PTSD becomes more complex and far-reaching. Generally speaking, the symptoms occur in the following categories: INTRUSION: persistent, disturbing memories, images, dreams, re-experiencing of events; AVOIDANCE: of the topic or any reminders; MOOD/BELIEFS: persistent negative emotional state, and moreso with PTSD detachment, isolation, mistrust, distorted beliefs about self/others/the world; AROUSAL: difficulty sleeping, hypervigilance (always being on the look out), exaggerated startle response, irritability; DISSOCIATION: generally an anxiety symptom wherein you feel detached from yourself or your surroundings, a sense of unreality.
1) There's no right or wrong.
2) Reactions from minutes, days, or even weeks after likely won't last forever. Give yourself time and be patient.
3) Judgment, criticism, and shame are understandable but not helpful. There will be time to re-evaluate yourself or others once you've processed the difficult emotions.
4) Be kind to yourself. Give yourself a break. Rest and relax. Do something fun. It's okay to not have your mind on the trauma all the time. Binge watch something on tv, go see a movie, take the dog for a long walk, catch up with a friend, eat what you want, do some yoga. Connect with yourself.
5) Sleep, mood, interpersonal, and eating disturbances are normal.
6) Do what you can to give yourself relief. As long as it's not harming yourself or others, it's okay. Try to keep drinking/substance use, etc. at a minimum just because it's hard to know how that will mix with your reactions.
7) When your thoughts and feelings feel or are impairing any aspect of your life, seek help.
8) It takes strength of character and confidence to ask for help. Weakness has no place there.