26th Annual Crime Prevention Guide - 26e Guide annuel de la prévention du crime 79 Whether in the military or as a civilian, at some point during our lives nearly all of us will experience a traumatic event that will challenge our view of the world or ourselves. Depending upon a range of factors, some people's reactions may last for just a short period of time, while others may experience more long-lasting effects. Why some people are affected more than others has no simple answer. In Canada, it is estimated that up to 10% of war zone Veterans — including war service Veterans and peacekeeping forces — will go on to experience a chronic condition known as post-traumatic stress disorder (PTSD), while others may experience at least some of the symptoms associated with this condition. PTSD is a psychological response to the experience of intense traumatic events, particularly those that threaten life. It can affect people of any age, culture or gender. Although we have started to hear a lot more about it in recent years, the condition has been known to exist at least since the times of ancient Greece and has been called by many different names. In the American Civil War it was referred to as "soldier's heart," in the First World War, it was called "shell shock," and in the Second World War it was known as "war neurosis." Many soldiers were labeled as having "combat fatigue" when experiencing symptoms associated with PTSD during combat. In the Vietnam War, this became known as a "combat stress reaction." Some of these people continued on to develop what became known, in 1980, as post-traumatic stress disorder. Coping Yourself The following is a list of tips that some people have found to be useful. Many of them are basic common sense, but that does not mean they are unimportant. On the contrary, if you can do the basics (which are not easy), you will go a long way to successfully manage your PTSD symptoms. • Eat healthy meals. This sounds so simple, but how many of us actually do it? A poor diet will increase your stress levels – if in doubt, talk to your doctor or a dietician. • Get regular aerobic exercise like walking, jogging, swimming, or cycling. You might want to take the opportunity to go for regular walks with your partner. Exercise is vital in effectively managing stress. If you have PTSD, your body is almost constantly geared up for "fight or flight." Exercise helps to burn up those chemicals that are hyping you up and will help you to become more relaxed. • Get enough rest, even if you can't sleep. Rest will help to increase your reserves of strength and energy. You may wish to try some kind of meditation, yoga, or relaxation exercises. • Establish daily routines (e.g., go to bed at a set time, get out of bed at a set time, plan activities for the day). Routine is very important in helping us to feel in control and to function effectively. • Set small, realistic goals to help tackle obstacles. At first, things may seem insurmountable but broken down into small steps they are manageable. Some people like to keep lists of tasks to accomplish when they feel capable, crossing them off as they are completed. This can be very rewarding, and help you to acknowledge that you are achieving something. • Redefine your priorities and work out what is, and is not, achievable. Try to be realistic – expect neither too much nor too little of yourself. Then focus your energy and resources on those priorities. • To help stop the constant stream of worrying and angerproducing thoughts, set aside a specific time each day for thinking. Give yourself permission to reflect and deal with issues related to the trauma at appropriate times for a defined period (perhaps 30 minutes each day). If unwanted thoughts come into your mind at other times, gently remind yourself that you will be thinking about it later in the day. • Ask for support and help from your family, friends, church, or other community resources when you need it. This is not a sign of weakness. In general, other people are very keen to help as long as you let them know what you want. • Join or develop support groups – sharing experiences with others who understand is often useful. • Continue to educate yourself and your family about reactions to trauma. A good understanding of PTSD and related disorders is important in coming to terms with your experiences and beginning to deal with your problems. • Look after your partner, if you have one. Try to clarify your feelings and assumptions about him or her, and check out whether those feelings and assumptions are accurate. Many problems are caused by one partner jumping to conclusions or assuming that they know what the other is thinking. Remember that men and women tend to react differently. Women tend to be caretakers and put others first. Men tend to have more difficulty acknowledging and expressing feelings of sadness and helplessness and believe in "toughing it out." We all like our partners to say and do things that show that they value and care for us – make an effort to do this from time to time. • Acknowledge unresolved issues and be honest with yourself: what do you still feel hurt, frightened, angry or guilty about? Recognizing, and admitting to, the issues is an important first step to recovery. Use the hurt and pain as a motivator to make the necessary changes to heal (i.e., if you don't want to continue feeling like that, what can you do about it?). • Talk to your children. Try to be supportive and patient. Obviously, this is not always easy, but losing control and getting angry only makes things worse. Set an example by expressing your feelings gently, controlling your anger, and showing problem solving skills in dealing with family difficulties as they arise. (What exactly is the problem? Let's work out a plan to handle it). • When you're feeling rotten, remember that those around you are probably also under stress. Post-Traumatic Stress Disorder (PTSD) and War-Related Stress Continued on page 81
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