Some couples can divorce amicably, some can divorce bumpy but tolerably, and some go through what is societally called a “high conflict” divorce. According to divorcenet.com, high conflict is defined as “divorces where one or both spouses engage in negative behaviors to intentionally derail the process or inflict unnecessary emotional pain on one another.”  

However, if one spouse uses coercive tactics to gain prolonged power over their ex-spouse, “high conflict” may not be the correct labeling; it may be considered Post Separation Abuse. This is an emerging label in the mental health field and is becoming apparent in legal settings. 

What is Post Separation Abuse?

Post Separation Abuse is defined as the ongoing, willful pattern of intimidation of a former intimate partner including legal abuse, economic abuse, threats and endangerment to children, isolation and discrediting and harassment and stalking (Spearman, K. J., Hardesty, J. L., & Campbell, J. (2023). Post- separation abuse: A concept analysis. Journal of Advanced Nursing, 79, 1225–1246). 

Post Separation Abuse is considered intimate partner violence (IPV) and not only harms former spouses but shared children as well. Intimate partner violence can be defined as physical, sexual, or psychological harm by a current or former intimate partner or spouse (National Institute of Justice). 

Some forms of Post Separation Abuse are: 

• Abusing the court system by filing frivolous motions. Abusive spouses are extremely litigious; filing motions at the drop of a hat to intimidate, coerce and harass their victim into relenting on an issue, or to make legal threats as a show of power. 
• Abusive spouses may seek a change in custody that realistically is unfeasible, just as a means of revenge and punishment to the victim. Either way, the victim is almost always left with legal fees, time off work, and emotional depletion to fight each battle.  

• Abusive spouses may delay child support payments or withhold payment for court ordered items such as extracurricular activities or health related issues to create hardship for the victim.  
• Abusive spouses often threaten and harass verbally, digitally, and physically to intimidate and demean their victim. Repeatedly sending disparaging emails, bullying texts, or physically making their presence known (standing in front of their partner at a baseball game) so their partner never feels safe are all signs of coercive tactics.  
• Abusive spouses may try and gain favor with others in the family or community by manipulating the narrative (gaslighting) in an attempt to make their victim look “crazy.”  
• Abusive spouses do not cooperatively and collaboratively co-parent. They will do the opposite or provide a separate set of rules for their home to undermine the victim’s values. 

High Conflict Divorce vs. Post Separation Abuse

What is the difference between high conflict divorce and Post Separation Abuse? High conflict often involves both partners challenging each other, fighting in court and out, with both being equally responsible for the conflict. Post Separation Abuse is often one partner using power and control to abuse the legal system, provide false narratives and destroy the victim who must always be on the defensive.  

Family court professionals and mental health professionals must work together to recognize the abusive patterns and provide safeguards to protect victims and their children. Common Post Separation Abuse patterns in family court look like: 

• Failure to pay child support or follow a court order.  
• Using manipulative, coercive control language and behavior to harm victim partner, not work collaboratively. 
• Frivolous motions filed. 
• History of domestic violence or coercive control in the marital relationship. 

According to the Washington University School of Law, “when the abuser takes the victim to court, often repeatedly, each encounter may traumatize her again. She is forced to defend herself against her abuser, appear in the same room with him, and listen to him accuse her of wrongdoing or inadequacy. Additionally, because the court system largely does not recognize or understand post-separation intimate and judicial terrorism, the very forum in which the victim seeks safety and justice may deny her both, retraumatizing her in yet another way.” 

Results of Post Separation Abuse

The emotional and physical consequence to the victim of Post Separation Abuse is traumatic and must be handled with care and compassion with the help of qualified law professionals, family, friends, and a licensed therapist who understands the coercive nature of this type of IPV.  

Often, victims feel: 

• Depleted emotionally and financially. 
• Stuck in this pattern. 
• Traumatized to make any decision. 
• Mistrusting and insecure of themselves and everyone around them. 
• Heartbroken for their children whom they share with an abusive ex. 
• Fearful of the next move their abusive ex may make. 
• Bombarded with negativity and unable to see the good in the world. 
• Misunderstood by family and friends. 

Divorce is difficult enough, without having to face abuse after separation, especially when children are involved. Post Separation Abuse is about coercive control and power over the victim, and is happening in courtrooms today.  

The GoodTherapy registry might be helpful to you to find a therapist if you have experienced a high conflict divorce or Post Separation Abuse. There are thousands of therapists listed who would love to walk with you on your journey. Find the support you need today.

References:

https://www.divorcenet.com/resources/6-strategies-for-surviving-a-high-conflict-divorce. 

Spearman, K. J., Hardesty, J. L., & Campbell, J. (2023). Post- separation abuse: A concept analysis. Journal of Advanced Nursing, 79, 1225–1246 https://doi. org/10.1111/jan.1531 

(n.d.). Overview of intimate partner violence. National Institute of Justice. https://nij.ojp.gov/topics/articles/overview-intimate-partner-violence#:~:text=Historically%20called%20%22domestic%20violence%2C%22,former%20intimate%20partner%20or%20spouse 

https://wustllawreview.org/2022/02/07/the-ex-factor-addressing-trauma-from-post-separation-domestic-violence-as-judicial-terrorism/#post-21195-footnote-31 

Most issues that bring couples to therapy are familiar laments: “We don’t have sex anymore.” “I can’t take the dirty socks everywhere.” “All my partner does is work.” Some are earth-shattering, like experiencing a betrayal or coming face to face with a dealbreaker. But they all reveal the same underlying distress: People don’t feel connected to one another; they’re missing the essence of the relationship. Feeling disconnected is a significant loss, and couples come to therapy hurt, angry, and depleted, saying they have nothing left to give to foster the closeness they long for. They wonder how they can ever get that feeling back. It is possible. The key to feeling connected is first feeling safe. I collaborate with couples to find their “dance,” a new way to be with one another, which creates the foundation for a connected relationship — their secure base.

Of course, it starts with communication. Exploring unexpressed feelings, wants, and desires and addressing the details of interactions creates safety and connectedness. While we explore the hurts, we help shape new speaking and listening skills that cultivate care, empathy, and curiosity. As communication shifts from debates about winning to conversations that seek understanding, healing ensues, and trust grows.

The Power to Change the Dance

The most powerful way to create safety and ignite connection is with body language, facial expressions, gestures, eye contact, tone of voice, and even how we move through space. It’s known as non-verbal communication. It’s the cornerstone of attachment. Neuroscientists contend that a person’s sense of safety mainly comes from non-verbal cues. Most of us are unaware we send powerful signals with our posture, gestures, and voices. Between 50 and 93 percent of what we take in from others is expressed without words. Non-verbal communication is what regulates relationships. It can work against us, or we can become aware of it and use it to change our lives.

How can this “Superpower” create a connection? We can intentionally shift posture, movements, eye contact, and tone as quickly as we shape verbal language. I begin collaborating with couples on their “new dance” by asking “choreography questions.” While exploring their words, we simultaneously consider the non-verbal components: Where were you in the room during this impasse? Describe your tone. Were you looking at one another or on your phone? Then, we expand this inquiry to learn the specific steps of their “dance .”Where do they sit at the dinner table? What does the greeting look like when someone returns home? How do you want to be received after a long day?

Of all the non-verbal expressions, touch is among the most effective. It is essential to learn how physical touch works in the couple’s relationship, what it means to them, and how it makes them feel. If the couple is responsive to touch, we may use an intervention like “noticing when your partner gets it right,” with a hand on the shoulder, eye contact, and a smile. It will raise the impact of the praise and catapult our couple’s connection. We practice this in the therapeutic space and encourage its continuation into their lives. If touch isn’t the couple’s preferred language, we explore the best way to signal positive messages.

Parenting Moves

Children are especially attuned to body language. Couples looking for parenting support are empowered by understanding the impact of their non-verbal messages. Children test boundaries and exert control by separating parents, leading to marital conflict– which then causes children to feel unsafe and act out more. We help parents present a united front with consistent limits to interrupt these dynamics. Having a united front sends a message of safety to children, gains their cooperation, and reduces acting out. But when parents stand next to one other while setting limits, they create a parenting coalition that conveys a sense of security far more powerfully than words. And they don’t have to agree about every aspect of child-rearing to have one another’s back stand next to one another.

I encourage parents to greet one another at the front door with a hug, sit next to one another at the dinner table, and call the other parent in front of the children to say, “I care about you.” I ask parents: “What else can you do? “How could you present yourself to your children to convey the message: “We are in this parenting thing together?” One client, whose partner was out of town, came up with the idea of going to their bedroom and making a quick phone call to their partner. It took five minutes, and it sent children the message that no amount of distance separates their parents. There was no begging for extra TV time that night. The client changed the “dance.” Strategies to send non-verbal messages can also support single parents and divorced parents engaged in co-parenting.

Targeting Trauma

Couples with one or more members who have experienced developmental trauma or are experiencing current relational trauma like an affair are susceptible to non-verbal cues. Memories of traumatic events are stored differently than narrative memory. Overwhelming experiences are “remembered” in our bodies. This capability impacts our ability to read cues in the social landscape as safe or non-safe. Often, couples see danger and rejection when none is present or intended. For instance, a client who experienced abandoning parents may feel rejected and unworthy if their partner comes home from work and suddenly checks their email. This typical misstep may trigger a well of pain from the past that doesn’t fit with the present. The injured person may automatically “shut down” in a self-protection mode, responding with robotic answers and avoiding touch. The other couple members then feel confused rejected, and distances themselves, creating a self-fulfilling prophecy. These unspoken misunderstandings cause significant relational injury, which raises the stakes and the need for interventions that target the couple’s “dance.” Attending to the couples’ non-verbal, automatic responses is the key to creating the security required to foster connection and healing. What we say matters, but how we say it means more.

Practicing Ethical Non-Monogamy and Polyamory

Supporting couples in creating the relationship they want is an exciting aspect of treatment. All connections are invited, and anything is possible when the mission collaborates to create a secure base of connectedness. Connecting entails exploring non-verbal, automatic reactions and engaging reflective responses to find the couple’s unique “dance.”

As a mother of three, I have had my fair share of at least one of my children not wanting to be dropped off at school. Every year, my youngest son decides he no longer wants to attend school. Despite the hysterics in the morning, I usually get told that he “had the best day ever!” when I pick him up. If your child is struggling with not wanting to go to school, make sure to listen and hear what they are stating their reasoning. If it is because they want to avoid going, the following tips may be helpful.
(Make sure there are no reasons why your child does not want to attend school that are more than just not wanting to.)

Let me give you an idea of what this looks like

When my youngest arrived at school last year, he started crying and telling me he was not going. Pulling up to the parent drop-off lane, I kissed my other two children goodbye and wished them the best day ever. After parking, I tried talking to my little boy in 1st grade. I yelled, begged, bribed, and tried anything I could think of. I physically picked him up as he grasped the seatbelt and car with Hulk’s strength as he screamed. While bringing him to the front of the school, he decided to lay on the ground face first, screaming. When I attempted to get him off the ground, he spider-monkeyed onto my leg and would not let go. Once I got into the school, I brought him into the office, and once the staff separated him from my leg, I left. He screamed for me, “Help me, Mommy, don’t leave me.” The first day this happened, I cried in my car, guilty and embarrassed. The second day this happened, I cried again with guilt and embarrassment. The third time this happened, I did not cry. The fourth time this happened, I laughed in the car. On the fifth day of this week, he did not cry or scream! (sigh of relief, right?). That’s until Monday comes, and the cycle repeats all over again. My brain knows he has to go to school, and I have to work, but that does not help my heart when this occurs every morning.

Can you relate to this?

Please know you are not alone, and you are doing the best you can; you are doing great!

Can’t relate to this?

You may have witnessed similar situations but have yet to experience this. Please be kind and do not judge.

Here are some tips for coping with this situation that I have found helpful

1. Talk to the school staff!

Does your school have a social worker or counselor? Reach out to them BEFORE the first day! If you anticipate needing to bring your child to school through the main office, talk to the staff there, too! The more support you have, the easier it will be for you to leave your child, and the more adults there will be to comfort your child when you leave. The more familiar your child is with the school staff, the more they may find comfort that these individuals will meet their needs and are safe. Inquire about PBIS; most schools have reward systems in place and may be able to help with incentives. It will also be helpful to create an open communication dialogue with teachers to understand better how your child’s day went and if the mornings have been going well or are a struggle.

2. Take away the unknown and scary fears

Is this a new school? It will likely be a new teacher when starting a different grade level. Try to get your child comfortable with the idea of a new teacher. This is a change, and change can be scary! If your school offers a tour, take your child! The more familiar the child is with what their days will look like, the less complicated it becomes. Create a unique “secret” bond with your child, whether nonverbal, like a secret handshake, or sensory, such as spraying your perfume on their wrist to smell when they miss you. Pinterest is full of fun ideas for comfort objects as well! Remember also to validate your child’s emotions and feelings.

3. Create a routine!

Try to make the morning routine as structured and consistent as possible. Maintaining structure may become challenging when your child is insistent on not getting ready or going to school, but stick to your routine the best you can. Be prepared for changes in routine, such as holiday breaks, to cause some regression. Create a goodbye routine for drop-off that will be the same each day. For example, “I love you. Have the best day, and I will pick you up at 3:00 p.m. I am excited to hear about your day!” Consistency will go a long way in these situations.

4. Reward preferred behaviors

Reward and praise the behavior that is preferred! If your child brushes teeth without being asked five times, acknowledge this! Visuals are the best fit for my routine. I have a visual chart that if my child completes each task, they get a sticker next to each. They will get an appropriate reward depending on how many stickers are on the graph at the end of the week.

5. Ignored unpreferred behaviors

This does not mean ignoring the feelings and emotions that your child is expressing. Pick your battles. As long as they are not becoming a harm to themselves or others, ignore them. Situations like this are frustrating and can provoke wanting to yell, take a deep breath, and remember that children are tiny people with big emotions. Things may worsen before they improve, but remember, they will improve.

6. Be kind to yourself!

You are doing the best you can, and this can be hard! You are not alone, and you are not an imperfect parent/caregiver. Take a deep breath, remember self-care, find support, listen to music, and try some grounding techniques. After dropping your child off, you can call the school to check on them. If the school is having a hard time after 5-10 minutes, you may want to assess if this is something more than just not wanting to go to school.

I know too well that this is all easier said than done, and it can be incredibly challenging when feeling unsupported or having overwhelming mom guilt. You are not alone!

Project Rise Counseling & Advocacy LLC, currently has immediate availability with telehealth sessions offered during daytime, evening, and weekend hours.

The GoodTherapy registry might be helpful to you to find a therapist if you are struggling. There are thousands of therapists listed who would love to walk with you on your journey. Find the support you need today.

ADHD burnout is a term increasingly used to describe the feeling of overwhelm, exhaustion, and stress that people with ADHD may experience due to their condition. According to research, up to 93% of adults with ADHD experience burnout symptoms (ADDA, 2021) compared to only 30% of the general population (AID, 2019). This article will explore the link between ADHD and burnout, the early warning signs of burnout, and what ADHD burnout feels like.

ADHD vs. Burnout

Before we dive into ADHD burnout, it is essential to clarify what ADHD is and how it relates to burnout. ADHD, Attention-Deficit/Hyperactivity Disorder, is a common condition that makes it difficult for people to regulate their attention, energy, emotions, and behavior. Adult ADD is a neurological disorder involving differences in brain structure and function, particularly in focus, impulse control, and executive functioning. On the other hand, burnout is a state of physical, emotional, and mental exhaustion caused by prolonged stress (WHO, 2021). Burnout looks like feelings of energy depletion or exhaustion, increased mental distance from or feelings of negativism or cynicism, and reduced personal and professional efficacy.

So, What is ADHD Burnout?

ADHD burnout results from unmanaged stress and frustration from a lack of control and progress that individuals with ADHD may experience. It is the feeling of being stuck in a rut and unable to move forward, no matter how hard you try. The most significant misunderstanding of burnout is the belief that it’s caused by stress.

The goal for burnout recovery isn’t to remove stress by taking a vacation or being less passionate. The goal is to increase our agency and efficacy in our personal and professional life. If our wheels are spinning, and our car is moving, we’re not in burnout but in flow.

How Common is ADHD Burnout?

The risk of burnout is over 50% higher for people with ADHD (Kawa, Pisula & Merta, 2021). Burnout can significantly affect employers, including up to $300 billion annually in lost productivity and healthcare costs (Harvard Business Review, nd). Burnout can make people 200% more likely to become depressed, with the risk of suicide quadrupling by 400% (World Health Organization, 2019).

Signs of ADHD Burnout

Identifying the early warning signs of burnout is essential to prevent it from becoming chronic. Here are some of the most common early warning signs of ADHD burnout:
1. Unproductive: When you find yourself unable to accomplish anything on your to-do list, even the simplest of tasks, it could be a sign of ADHD burnout.
2. Unmotivated: You might need help feeling motivated to do anything, even things you usually enjoy.
3. Difficulty getting started: Starting a task can feel like an insurmountable obstacle, even if it’s something you know you need to do.
4. Poor time management: You might struggle to manage your time effectively, feeling like there need to be more hours in the day to accomplish everything you need.
5. Lack of follow-through: Starting something but needing help to finish it can be a sign of burnout.
6. Chronic procrastination: Putting things off until the last minute and then feeling overwhelmed by the amount of work to do can be a sign of burnout.

What Does ADHD Burnout Feel Like?

ADHD burnout symptoms result from prolonged burnout and can be emotional and physical symptoms of ADHD burnout. Here are some of the most common symptoms:

• Overwhelmed: Feeling like you have too much on your plate
• Exhaustion: Feeling tired even after getting enough rest and experiencing physical fatigue.
• Lack of Motivation: Difficulty starting or completing tasks, feeling a sense of apathy or disinterest in once enjoyable things.
• Brain Fog: Difficulty concentrating, forgetfulness, and trouble with memory recall.
• Emotional Dysregulation: Mood swings, heightened irritability, and increased emotional sensitivity.
• Physical Symptoms: Headaches, digestive issues, and muscle tension.

The ADHD Burnout Cycle

Understanding the cycle of ADHD burnout is crucial as it can provide insight into the causes and manifestations of burnout in individuals with ADHD. The cycle has five phases:

1. The Honeymoon Phase
2. The Stress Phase
3. The Grind Phase
4. The Strain Phase
5.  The Burnout Phase

The first phase is characterized by hyper-focus and high productivity, while the second phase begins when individuals with ADHD encounter job/work stressors. As demands continue to mount, individuals with ADHD may push themselves too hard, neglecting self-care and rest, leading to the third and fourth phases. The final phase of the cycle consists of a total breakdown in an individual’s ability to function and cope with daily life.

Burnout Recovery

If you’re experiencing ADHD burnout, there are three decisions you can make to begin the recovery process and regain a balanced and fulfilling life.

Change Yourself

The first decision involves changing yourself and addressing the internal factors contributing to your burnout. This includes understanding the symptoms and signs of burnout, creating a self-care routine, practicing mindfulness and relaxation techniques, and getting professional help. By focusing on these aspects of your life, you can begin to heal and recover from burnout.

Change Your Situation

The second decision involves changing your environment/situation, which consists in setting boundaries and advocating for yourself in your personal and professional relationships. You can do this by communicating your needs and limitations with friends, family, and colleagues, setting healthy boundaries and learning to say no, advocating for adjustments or accommodations in your workplace or school, and taking a break or sabbatical to recharge and recover. By addressing the external factors contributing to your burnout, you can create a more supportive and sustainable environment for yourself.

Change Your Career

The third and final decision involves changing your career, which is the most drastic but sometimes necessary step to fully recover from burnout. You can assess your current job and situation, identify stressors, triggers, and frustrations, examine what work means to you, and explore future possibilities.

Additionally, you can create a life and career plan, build new skills that can be beneficial in transitioning to a new career, network and seek out mentors in a new field to gain insight and perspective and pursue a career that aligns with your values, purpose, and aspirations.

In conclusion, understanding the cycle of ADHD burnout and taking steps to manage its symptoms and effects is critical for individuals with ADHD. Making decisions to change oneself, environment, or career can help individuals recover from burnout and lead a balanced and fulfilling life.

The GoodTherapy registry might be helpful to you to find a therapist if you have experienced ADHD burnout. There are thousands of therapists listed who would love to walk with you on your journey. Find the support you need today.

What Does OCD Look Like?

• Are you frequently late because you must check the stove eight or nine times to ensure it’s off before leaving your house? 
• Do you wash your hands often, trying to get them clean, but never really feel they are? 
• Are you unable to throw anything away because you think it may be helpful in the future? 
• Do you become worried that you will somehow lose control of your behavior and hurt someone, even though you never have? 
• Do you perform a verbal or physical ritual that you feel helps ensure that people you are close to stay healthy and safe?
• Do you find it hard to let go of specific thoughts, finding them so intrusive and persistent that you cannot get other important tasks done?

If you answered yes to any of these questions, you may suffer from OCD – or obsessive-compulsive disorder. This illness is not rare; it affects at least four million adults in the United States and is the fourth most common psychiatric illness.

OCD is a disorder that is often progressive and can become crippling. Some OCD sufferers never leave their homes because of the various rituals they need to perform. Others can’t function at work because they spend so much time secretly engaged in various rituals. Many obsessive thoughts and practices are entirely mental, not physical, so the illness can be almost invisible to everyone close to the person affected.

As the name suggests, OCD has two parts: obsessions and compulsions. Many people suffer from obsessions only, but a good number eventually develop compulsions. 

Obsessions and Compulsions: What Are They?

Obsessions are the thoughts, ideas, or impulses that repeatedly well up in the mind of the person with OCD. They may feel a need to do things almost too perfectly, an unreasonable concern about becoming contaminated by germs, or a persistent fear that harm may come to themselves or loved ones. Compulsions are the behaviors that are done in reaction to this thinking, usually to try to gain some control over the uncontrollable. Following a behavioral routine gives the sufferer temporary relief through a false belief that the ritual can ensure that something unwanted will not happen. Usually, the person with OCD is fully aware that their thinking is irrational, but this does little to stop the behavior. The obsessions and compulsions often lead to an unbreakable cycle, including severe anxiety.

Most people experience obsessive thoughts or compulsive behaviors at one time or another. Still, the disorder of OCD is not present until the ideas and rituals have become dominant features in their lives and some aspect of the person’s work, family, or social life is affected. Once someone meets the entire criterion, OCD will often not go away, and therapy is needed before there are irreversible effects on a person’s social, academic, or work life. 

Overcoming OCD 

The good news about OCD is that it has a very favorable prognosis – OCD is straightforward to overcome through therapy. Most therapists use cognitive behavioral therapy to bring about relief from OCD symptoms. Clients learn to monitor their thoughts and recognize the connection between their thinking, feeling, and behavior. The therapist acts as a “behavioral coach” and often gives a lot of homework between sessions. Progress can be slow, but gradually clients learn to separate their thoughts from their behaviors. Once behavior changes, there is a strong likelihood that things will get much better sooner than later. You’ll come away with a toolbox to manage your symptoms in real time!

The bad news is that the isolation, embarrassment, and self-loathing caused by OCD can prevent some people from seeking help. They may be afraid that their thoughts or compulsions are so “crazy” that they’ll get laughed at or labeled as strange. 

Next Steps

If you suspect you are suffering from OCD, consider finding a therapist. Be confident that they know that this problem is unpreventable and biological, just like an allergy or sight impairment. You don’t have to be a prisoner of OCD. The combination of therapy, sometimes along with medication, usually provides effective treatment. You can make a life-changing decision by recognizing the problem and having the courage to seek help.

You are not alone if you suffer from OCD, even though you may suffer in silence. Therapy can genuinely help and give you the resources to stave off relapses should they begin to come on in the future. Cognitive behavioral therapy often provides tips and techniques you can use to manage many kinds of anxiety, so it can often have lasting effects beyond OCD.

Dr. Alan Jacobson is a Licensed Psychologist who has been in practice for over 20 years. He has helped many adolescents and adults who suffer from OCD and other challenges with anxiety.  

The GoodTherapy registry might be helpful to you to find a therapist if you have struggled with OCD. There are thousands of therapists listed who would love to walk with you on your journey. Find the support you need today.

Trauma-related panic attacks can be a terrifying and overwhelming experience. They can strike suddenly and leave you feeling powerless, helpless, and out of control. However, you can learn to manage and overcome these attacks with suitable coping strategies. This article will explore practical coping strategies for trauma-related panic attacks so that you can move from panic to peace. From deep breathing exercises and mindfulness to grounding techniques and cognitive-behavioral therapy, we will discuss strategies to help you regain, reduce and control the impact of panic attacks on your life. Whether you are a trauma survivor or you know someone struggling with panic attacks, this article will provide valuable tools and insights to help you cope with the challenges of trauma-related panic attacks and achieve a greater sense of calm and well-being. So, let’s dive in and explore the practical techniques that can help you move from panic to peace.

Understanding Panic Attacks And Trauma Triggers

Panic attacks usually occur suddenly with intense fear or discomfort and could happen to anyone. However, it is more common in people who have experienced trauma. Trauma can trigger panic attacks, and the symptoms can include rapid heartbeat, sweating, trembling, shortness of breath, chest pain, nausea, and a feeling of impending doom.

It is essential to understand that panic attacks are a natural response to stress and fear and are not signs of weakness or mental illness. Trauma-related panic attacks can be triggered by a specific event, such as a car accident or a physical assault, or they can be triggered by everyday situations that remind you of the trauma.

When coping with trauma-related panic attacks, it is crucial to identify your triggers and understand how they affect you. Doing this allows you to develop a plan to manage the symptoms and thus reduce the occurrence of panic attacks in your life.

The Impact Of Trauma-Related Panic Attacks On Mental Health

Trauma-related panic attacks can have a significant impact on your mental health. They can cause you to be isolated, feel anxious, and depressed. You may feel constantly on edge, waiting for the next panic attack. These feelings can affect your relationships, work, and overall quality of life.

If left untreated, trauma-related panic attacks can lead to post-traumatic stress disorder (PTSD), a severe mental health condition that can cause long-term emotional and physical problems.

It is essential to seek help if you are struggling with trauma-related panic attacks. There are a variety of treatments that could help you in managing the symptoms of panic attacks and hence improve your mental health.

Coping Techniques For Panic Attacks – Deep Breathing, Grounding Exercises, And Mindfulness

Several coping techniques can help you manage trauma-related panic attacks. Deep breathing exercises, grounding techniques, and mindfulness can all be effective in reducing the impact of panic attacks on your life.

Deep breathing exercises involve taking slow, deep, long breaths and focusing on your breath as it enters and leaves your body. Exercises like this can help you relax and reduce your anxiety.

Grounding techniques involve focusing on your senses and your surroundings. For example, you might focus on the feel of your feet on the ground, the sound of a nearby bird, or the smell of fresh flowers. Doing this can help you feel more connected to the present moment and reduce your feelings of panic.

Mindfulness involves focusing on the present moment and accepting your thoughts and feelings without judgment. Practicing mindfulness can help you increase your self-awareness and thus reduce your anxiety.

Seeking Professional Help For Trauma-Related Panic Attacks

If you are struggling with trauma-related panic attacks, it is vital to seek professional help. You do not need to face the challenges of mental health by yourself. You can seek help from a qualified professional. 

Various treatments for trauma-related panic attacks are available, including cognitive-behavioral therapy (CBT), eye movement desensitization and reprocessing (EMDR), Brainspotting, and medication.

CBT is a therapy that helps you change and identify negative thought patterns and behaviors. It can be effective in treating trauma-related panic attacks.

EMDR and Brainspotting are brain-based therapy. EMDR uses eye movements to assist you in processing traumatic memories. Brainspotting therapy uses spots in a person’s visual field to help them process trauma. It accesses trauma trapped in the subcortical brain, the area of the brain responsible for motion, consciousness, emotions, and learning. Both EMDR and Brainspootting can effectively reduce the impact of trauma-related panic attacks.

Medication can also be effective in treating trauma-related panic attacks. Several types of medications can be used, including antidepressants and anti-anxiety medications.

Lifestyle Changes To Manage Panic Attacks – Exercise, Healthy Diet, And Sleep

In addition to seeking professional help, several lifestyle changes can help you manage trauma-related panic attacks. Adequate sleep, regular exercise, and a healthy diet can all effectively reduce your anxiety and improve your mental health.

Exercise could help to relieve stress and feelings of anxiety. A healthy diet and sufficient sleep and rest are also essential as they help you feel more energized and thus improve your overall well-being. 

Support Networks For Coping With Trauma-Related Panic Attacks

A support network can be an important part of coping with trauma-related panic attacks. Sharing your difficulties with trusted friends and family members could help you feel less alone and more supported.

Support groups are another helpful way to connect with others who have experienced trauma and are struggling with panic attacks. There are a variety of support groups available, both in-person and online.

Alternative Therapies For Panic Attacks – Acupuncture, Meditation, And Yoga

Several alternative therapies could help in reducing the impact of trauma-related panic attacks. Acupuncture, meditation, and yoga are all practices that can help you reduce and relax your anxiety.

Acupuncture, which posits tiny needles in specific points on the body, could also help reduce anxiety and improve overall well-being.

Meditation, which involves paying attention to a specific sound, object, or phrase, could help reduce stress effectively and hence help decrease the frequency of anxiety attacks and improve your overall well-being.

Yoga, which involves a combination of breathing exercises, physical postures, and meditation, is another helpful way to help reduce stress and anxiety and improve your overall well-being.

Medication For Panic Attacks – Pros And Cons

Medication can effectively treat trauma-related panic attacks, but it is essential to consider the pros and cons before starting any medicine. Antidepressants and anti-anxiety medications can help reduce your symptoms but can also have side effects.

It is important to work closely with your healthcare provider to select the most suitable course of treatment for your specific needs.

The Importance Of Self-Care In Managing Trauma-Related Panic Attacks

Self-care is an integral part of managing trauma-related panic attacks. This includes taking care of your emotional, physical, and spiritual needs.

Self-care activities include taking a warm bath, reading a book, spending time in nature, practicing a hobby, and resting. Finding activities that help you relax and bring you joy is important. Adequate rest is also essential in helping us to rejuvenate our energy.

Conclusion

Trauma-related panic attacks can be a challenging and overwhelming experience. Still, there are practical coping strategies that can help you manage your symptoms and improve your mental health, such as practicing deep breathing exercises, mindfulness, and grounding techniques regularly to help you move from panic to peace.

If you are struggling with trauma-related panic attacks, it is vital to seek professional help to develop a treatment plan tailored to your specific needs. By making lifestyle changes, building a support network, and practicing self-care, you can reduce the impact of panic attacks on your life and achieve a greater sense of calm and well-being.

The GoodTherapy registry might be helpful to you to find a therapist if you have experienced trauma-related panic attacks. There are thousands of therapists listed who would love to walk with you on your journey. Find the support you need today.