Effective Methods to Treat PTSD

(00:00:21):Do you long for hope amid mental, emotional, or everyday struggles?(00:00:26):Join life coach,(00:00:27):author,(00:00:27):and trauma survivor Tammy Kennington on From Hardship to Hope,(00:00:31):the podcast for Christian women navigating the intersection of motherhood,(00:00:35):mental health,(00:00:36):and matters of faith.(00:00:38):If you need biblical support, encouragement, and actionable tips, this show is for you.(00:00:43):Welcome.(00:00:44):I'm your host, Tammy Kennington.(00:00:46):In today's episode, we'll explore effective methods to treat PTSD.(00:00:53):We did in the last episode consider one of those methods when we spoke with Sally(00:01:00):Miller about inner healing prayer.(00:01:03):And I'll put a link in today's episode if you haven't yet listened.(00:01:07):That's a very valuable and helpful episode.(00:01:11):But there are other methods.(00:01:14):that are commonly used to treat people who struggle with PTSD and or complex(00:01:21):post-traumatic stress disorder.(00:01:24):And that's our focus today.(00:01:26):The three types of intervention and healing methods I want for us to consider are(00:01:33):cognitive behavioral therapy,(00:01:35):eye movement desensitization and reprocessing,(00:01:39):and then prolonged exposure for PTSD.(00:01:44):So I've done a little bit of research about these.(00:01:47):I personally never attempted to integrate or reintegrate parts or deal with any of(00:01:54):my PTSD symptoms using prolonged exposure therapy,(00:01:58):but I do know people who have used it very effectively and have been in counseling(00:02:05):sessions on a regular basis with that particular method.(00:02:09):I did, as I've mentioned before,(00:02:13):begin utilizing EMDR or eye movement desensitization and reprocessing as one(00:02:20):technique to help me deal with my symptoms.(00:02:25):And of course,(00:02:27):cognitive behavioral therapy has been around the longest,(00:02:29):and that was the first type of therapy I ever was introduced to in my journey for healing.(00:02:38):So let's get started.(00:02:39):If you have not yet visited any of our earlier episodes and aren't familiar with(00:02:45):the common characteristics,(00:02:47):definition,(00:02:48):symptoms,(00:02:50):and causes of post-traumatic stress disorder or complex post-traumatic stress disorder,(00:02:56):I'll place a link in this episode.(00:02:58):You can just hop over to episode one, Hope for Those Who Live with PTSD, and(00:03:05):and learn a little bit more about all of those areas and really what PTSD actually is.(00:03:15):Today, let's start with discussing EMDR.(00:03:20):Eye movement desensitization and reprocessing always makes my tongue trip,(00:03:25):but that is a type of psychotherapy that helps people heal from those traumatic(00:03:30):memories and distressing experiences.(00:03:33):And by(00:03:36):either moving their eyes back and forth or listening to a rhythmic sound.(00:03:40):So in my situation,(00:03:43):my therapist held two clickers,(00:03:46):one in each hand,(00:03:48):and each of them had a light and I was to follow as she clicked.(00:03:54):Her approach incorporated both the sound and a visual representation.(00:03:58):The idea is that bilateral stimulation in the brain helps process a memory in conjunction with(00:04:08):the emotion and helps us to connect those.(00:04:13):The research seems to indicate that people who are dealing with PTSD were not able(00:04:20):to initially connect that cognitive process of the trauma with that emotional(00:04:27):process and that the two need to really be able to meld in order to heal.(00:04:33):Research does suggest that this is one very highly effective means of healing in(00:04:39):treating trauma across age groups.(00:04:42):One study, for instance, found that EMDR was(00:04:47):equally effective whether it was administered weekly in one-on-one sessions or(00:04:52):in intensive 10-day group sessions.(00:04:56):Some studies that I've read also reveal that up to six sessions can really help(00:05:03):mitigate those symptoms that people with which they're struggling.(00:05:08):So it is recognized as an effective treatment by the American Psychiatric Association and(00:05:15):and the Department of Defense,(00:05:17):which is interesting because many of our soldiers who've gone to the battlefield(00:05:24):repeatedly also struggle with PTSD.(00:05:29):Let's then consider prolonged exposure therapy.(00:05:33):This is a therapy in which people with PTSD(00:05:39):are exposed,(00:05:40):as one might suspect,(00:05:42):to the feelings and situations that actually inhibit them from recovering.(00:05:48):It helps us, in other words, to face our fears.(00:05:52):As we've learned, avoidance is one of the key ways(00:05:59):Hallmarks of PTSD,(00:06:00):avoidance of symptoms,(00:06:02):rather avoidance of those feelings,(00:06:04):avoidance of memories and so forth.(00:06:06):So by talking about details of the event or events and by confronting safe(00:06:12):situations that you've been avoiding,(00:06:15):you can minimize those symptoms and really gain more control over(00:06:20):your life.(00:06:21):This is also a type of therapy that's used to help people, for example, who struggle with OCD.(00:06:30):It helps them deal with those areas that they tend to avoid.(00:06:36):And it really helps us get to know more about(00:06:40):about what is motivating us.(00:06:44):According to the research I've been able to uncover,(00:06:49):you're often taught some breathing techniques to help manage anxiety.(00:06:53):And then you may even create a list of places,(00:06:57):people,(00:06:57):or things that cause or trigger those PTSD symptoms and those that you've stayed(00:07:03):away from.(00:07:05):Then you delve into(00:07:11):each one of those areas you've listed or noted within each session.(00:07:16):So you might tackle one at a time and slowly begin to increase that exposure to(00:07:22):that thought and be able then to recognize that there is control that you have and(00:07:28):that you will end up having fewer memories,(00:07:31):unwanted memories when you don't want to.(00:07:36):Then(00:07:38):Cognitive behavioral therapy, as we've mentioned, is very common.(00:07:44):It's a longstanding way for people to deal with any number of traumatic events.(00:07:50):And it helps to create safety for someone who struggles with PTSD symptoms.(00:07:57):And it really must happen with someone that you trust, with someone in a place that feels safe.(00:08:05):so that you can begin to heal.(00:08:07):The idea is that it helps us to clearly or objectively think about the trauma and(00:08:19):our lives before we were impacted by trauma,(00:08:21):if possible.(00:08:23):So it focuses on problem-solving skills that can help change our emotional and(00:08:28):physical reactions when we're triggered.(00:08:30):And that's really the biggest goal.(00:08:33):So we want to promote self-control,(00:08:36):a sense of control and trust,(00:08:38):develop healthier ways to respond to those times when we're triggered,(00:08:43):and then learn how to calm those emotions.(00:08:47):anxious-laden responses that our body has when we feel triggered.(00:08:53):So that is just a quick overview of each of those types of therapy.(00:08:58):There are other types that some people find very healing,(00:09:02):art therapy,(00:09:03):equine therapy,(00:09:06):having a pet,(00:09:08):a dog,(00:09:09):for example,(00:09:10):to help serve as a support for(00:09:16):Many times a support dog can help a person recognize when they're starting to become triggered.(00:09:21):So you might want to consider looking into those types of therapy as well.(00:09:28):I would like to talk for a minute about healing and therapy.(00:09:35):why our faith and ways in which our faith can really build those keys of resilience in our lives.(00:09:44):And I do talk a little bit about resilience in episode three, Moving Beyond Trauma's Wasteland.(00:09:51):And again, I'll link to that episode because we do learn more about other keys to resilience.(00:09:57):But one of those keys that research shows is very important is faith.(00:10:05):We know and have discussed the range of experiences David had,(00:10:10):the traumatic experiences with which he dealt.(00:10:12):We know trauma is not unfamiliar to people in Scripture.(00:10:17):It's been a part of the human experience since the fall.(00:10:21):Everyone from Cain and Abel to Joseph to Jesus died.(00:10:28):experienced some level of trauma and we are no different in this fallen world but(00:10:35):with our god we can live healthy lives we can move beyond the pain of trauma and(00:10:43):ptsd into a life as a whole functioning person who experiences joy and fulfillment(00:10:53):that's really my goal and hope and prayer for you(00:10:58):So let's talk a little bit about healthy coping mechanisms.(00:11:06):I mentioned deep breathing and how in exposure therapy,(00:11:09):many of those therapists will discuss the importance of deep breathing.(00:11:14):We know that deep breathing calms the portions of our brain that are impacted by(00:11:20):trauma that get triggered and take our prefrontal cortex away.(00:11:24):off of, it takes it out of commission when we're triggered.(00:11:30):And that's the part of our brain that we use for executive functioning skills that(00:11:35):helps us really process and think about situations from a cognitive standpoint.(00:11:41):But when our emotions are triggered,(00:11:43):when we feel all those feels in our body,(00:11:46):that's when the amygdala and the hippocampus and just the base of our neck,(00:11:54):our very base sorts of functions kick into gear(00:12:00):And it becomes difficult for us to think clearly.(00:12:04):So when we breathe deeply,(00:12:05):when we learn how to breathe during those moments,(00:12:09):it can help us calm down those areas of our brains.(00:12:15):and reconnect with that prefrontal cortex so that we start to engage again in thought.(00:12:22):And that's one of our key steps toward becoming healthy and whole.(00:12:29):So there are several kinds of breathing techniques.(00:12:32):Some are very simple that we can employ.(00:12:35):Anytime we feel that anxiety racing down our arms or our spines or our heart rate(00:12:40):increases or anger starts to take over,(00:12:45):One of these methods is the flower candle method.(00:12:48):And I teach this to my little students in elementary classrooms because it's effective for anybody.(00:12:55):So the way to do it is to breathe in for a count of four as if you're inhaling the(00:13:03):scent of a flower that's your favorite.(00:13:05):You might want to think of maybe coffee.(00:13:07):Maybe you're a coffee drinker.(00:13:09):Something that you imagine inhaling for a count of four.(00:13:14):And then you blow it out slowly as though you're breathing or blowing out a candle(00:13:20):on a birthday cake,(00:13:21):again,(00:13:22):for a count of four.(00:13:23):And you do this for a series of four times.(00:13:27):That kind of breathing technique will really help calm the body's response.(00:13:34):Other ways that we can incorporate healthy coping mechanisms are journaling and reading.(00:13:42):Journaling can be an incredibly healing way to put our thoughts down on paper,(00:13:48):to begin to connect with not just the event itself,(00:13:51):but to recognize the emotions that we felt,(00:13:54):the way our bodies were impacted.(00:13:57):And in fact, one of my writer friends, authors named Katie Lee has a great nonprofit called(00:14:07):in Salt Lake City called Story Haven Writers.(00:14:10):And she is investing in other women who are sharing their trauma stories by writing.(00:14:17):So you might want to check out Story Haven Writers and even study how to journal your story.(00:14:25):Or if that's something you already do, just(00:14:29):Just dive in.(00:14:31):Even in those moments when you're feeling triggered,(00:14:33):it can really release a lot of that pain and help us cope.(00:14:38):So far, we've talked a little bit about journaling as well as breathing.(00:14:46):And of course, we know the role of social support and community is a really important piece for healing.(00:14:53):And we did talk about that in our discussion earlier.(00:14:58):when we learned more about those factors that really foster resilience.(00:15:05):So I encourage you just to search out that social support and community.(00:15:12):And then finally,(00:15:14):I encourage that you have self-compassion,(00:15:17):that you have patience for yourself in the healing process.(00:15:20):We know it can be a long and arduous journey.(00:15:24):It's again like getting through that desert of(00:15:29):before you reach that promised land.(00:15:31):So just a few keys to self-care and growth.(00:15:37):I would like to share a little bit(00:15:43):from verses that could really have encouraged me.(00:15:47):Psalm 34, 17 reads,(00:16:03):Again, that's Psalm 34, 17.(00:16:05):And then Isaiah 43, 2.(00:16:07):When you pass through the waters, I will be with you.(00:16:10):When you pass through the rivers, they will not sweep over you.(00:16:13):When you walk through the fire, you will not be burned.(00:16:16):The flames will not set you ablaze.(00:16:20):So I just encourage you,(00:16:22):friend,(00:16:23):if you are walking through this journey,(00:16:26):that you would consider one of these types of therapy if you aren't already(00:16:30):practicing(00:16:32):meeting with anybody.(00:16:33):If you don't yet have a counselor, you can hop over to Focus on the Family.(00:16:40):They have a long and extensive list of counselors at their website.(00:16:44):And you can even just Google psychiatrists or counselors in your area.(00:16:51):And I do encourage you, if you haven't already, to perhaps seek out a support group in your area or(00:17:01):Reach out to Crystal Sutherland at Journey to Heal.(00:17:05):She has online groups and groups in person.(00:17:09):It's a great ministry, and there are even groups for men.(00:17:13):So if you know a man who might benefit from support in a community,(00:17:19):then I suggest that you share this episode with them.(00:17:25):So if you don't mind, I'd just like to offer a prayer for you.(00:17:30):Jesus, I thank you that you are the Father of compassion and the God of all comfort.(00:17:35):We know you do comfort us in all our troubles.(00:17:38):We know, Jesus, that you suffered.(00:17:41):You know what abuse is, and you recognize our need for you to fill up our hurting spaces with your love.(00:17:52):Father God, I just pray healing over each woman listening today.(00:17:57):and ask that you would guide her to the community she needs, to the counselor who will help her to heal.(00:18:04):And we thank you that you don't leave us alone,(00:18:07):God,(00:18:07):but that you have professionals who can really support us,(00:18:11):and friends and family and church and community members who also want to help us(00:18:18):walk through our pain.(00:18:20):God, I ask that your healing hand would be on each woman listening today.(00:18:24):In your name I pray, amen.(00:18:28):Thank you for listening to From Hardship to Hope.(00:18:31):You can find the show notes for this episode, including links at TammyKennington.substack.(00:18:37):And if this show was a help to you,(00:18:40):I invite you to hop over to Apple Podcasts or Spotify and search from Hardship to Hope.(00:18:48):I'll also provide links there in Substack.(00:18:52):And if you would do me the kindness of providing a review,(00:18:56):that would help other people find out more about the show and to receive the(00:19:01):encouragement they need.(00:19:04):Thank you again for listening.(00:19:06):Until next time.Reads and ResourcesJourney to Heal Ministries (Crystal Sutherland) This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit tammykennington.substack.com/subscribe