Psychological concepts according stress and trauma

How can we reduce our stress? Here are eight ways to cope with stress 1. Knowledge: Know the difference between eustress and distress, know the symptoms of stress, know yourself 2. Awareness: Know what sets you off, know your trigger points 3. Protection: Avoid stress infected individuals and environments, create a “safe place”

4. Learning by modeling: Model calm people: a way of making yourself into the type of person you want to be 5. Relaxation: Breath, really breathe: trick the body into relaxing 6. Thinking pattern: Cancel stress provoking thoughts (types of thoughts that give you F.E.A.R.: False Evidence Appearing Real); gain control

7.Self-Care: Take Care of Yourself: Lack of sleep, poor diet, no exercise, dependences/addictions 8. Presence: Live as if it is your last day: We all have an expiration date: How can we live each day to its fullest extent? Live this given day as if it were the ultimate gift. Don’t hold anything back. Live even more. This will enable you to achieve and sustain a less stressful, a more integrated and holistic life.

Some common Symptoms of Trauma Physical Emotional beha- vioral Rational Headaches Numbness Nausea Muscle tension Upset stomach and/or vomiting Chest pain Dizziness Tremors Fatigue Breathing difficulties Poor concentration Confusion Flash- backs Nightmares Self blame or others Bad memory Decision making problems Impaired thin- king De- crised aware ness Withdrawal from family+friends Increased aggressiveness Increased drinking Overly vigilant Emotional outbursts destruc- tive commu- nication Anxiety Pa- nic Anger Detachement Numbless Feeling overwhelmed Shock Hopelessness Guilt Lost Sadness Uncertainty Denial

Personal feelings and thoughts: “This is stressful” Stressful or Traumatic Event Personal feelings and thoughts: “This is not stressful” Individual evaluation process about availability of coping strategies (conscious and/or unconscious) Change of physical and/or psychological tension: too low or too high, no relaxation, no balance Physical and/or psychological Pain Physical and/or psychological tension does not change Adequate coping strategies Inadequate coping strategies

Stressful or Traumatic Event Individual evaluation process Personality pattern and structure as Thinking pattern Extent of anxiety Vulnerability Creativity Previous experiences in personal history Quality of coping strategies as Competence to dissociate Competence to relax and to manage anger Quality of survival techniques as Creativity to organize food Communication skills Quality of relationships Personal network Physical and mental health Education and cognitive competence Result of evaluation process Some individual realities which influences the individual evaluation process Spiritual and religious faith

No possibility to flee No possibility to fight No control No coping Traumatic experience Life-Threatening Event Healthy Process Freeeze F1 F3 F4 F2 =Fragments Fear, Anger, Pain etc. Helplessness, Powerlessness unhealthy healthy F1-F4 Splinter into fragments