Source: What is a Healthy Identity?
Source: Identity Crisis Among Veterans
Do I have post traumatic stress disorder (PTSD)?
This brief self-test for post traumatic stress disorder provides a general assessment of where you might be emotionally and can help you to decide whether you could benefit from treatment.
For the most accurate results, please answer each of the following questions as truthfully as possible:
1. Have you experienced or witnessed a life-threatening event that caused helplessness, fear, or horror?
2. Do you have recurrent distressing dreams or memories?
3. Do you have difficulty falling or staying asleep out of fear or anxiety?
4. Do you experience distressed recollections of the event including images, thoughts or perceptions?
5. Do you experience bodily reactions, which resemble an aspect of a specific traumatic event? ( Ex: Sight, sense, smells)
6. Do you have trouble concentrating or recalling events?
7. Do you overreact to certain situations or people easily?
8. Do you avoid certain types of places that remind you of your past?
9. Do you have trouble connecting with people?
10. Do you tend to avoid conflict in your life?
11. Do you get startled easily?
12. On more days than not, do you experience feelings of sadness or guilt?
13. Have you experienced changes in your eating habits? Either increase or decrease in appetite?
14. Have you recently experienced chronic fatigue, headaches or tension that have lasted longer than a few days or weeks?
15. Is it difficult for you to imagine your future, such as career, marriage, children, or a normal life span?
16. Are you losing interest in normal daily activities in your life?
17. Do you find yourself increasing your alcohol or drug use during social situations?
18. Are you experiencing big gaps in memory when you think about your childhood?
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Source: Men’s Loneliness
What causes PTSD in veterans?
Post-traumatic stress disorder (PTSD), sometimes known as shell shock or combat stress, occurs after you experience severe trauma or a life-threatening event. It’s normal for your mind and body to be in shock after such an event, but this normal response becomes PTSD when your nervous system gets “stuck.”
Your nervous system has two automatic or reflexive ways of responding to stressful events:
Mobilization, or fight-or-flight, occurs when you need to defend yourself or survive the danger of a combat situation. Your heart pounds faster, your blood pressure rises, and your muscles tighten, increasing your strength and reaction speed. Once the danger has passed, your nervous system calms your body, lowering your heart rate and blood pressure, and winding back down to its normal balance.
Immobilization occurs when you’ve experienced too much stress in a situation and even though the danger has passed, you find yourself “stuck.” Your nervous system is unable to return to its normal state of balance and you’re unable to move on from the event. This is PTSD.
Recovering from PTSD involves transitioning out of the mental and emotional war zone you’re still living in and helping your nervous system become “unstuck.”
Symptoms of PTSD in veterans
While you can develop symptoms of PTSD in the hours or days following a traumatic event, sometimes symptoms don’t surface for months or even years after you return from deployment. While PTSD develops differently from veteran to veteran, there are four symptom clusters:
- Recurrent, intrusive reminders of the traumatic event, including distressing thoughts, nightmares, and flashbacks where you feel like the event is happening again. Experiencing extreme emotional and physical reactions to reminders of the trauma such as panic attacks, uncontrollable shaking, and heart palpitations.
- Extreme avoidance of things that remind you of the traumatic event, including people, places, thoughts, or situations you associate with the bad memories. Withdrawing from friends and family and losing interest in everyday activities.
- Negative changes in your thoughts and mood, such as exaggerated negative beliefs about yourself or the world and persistent feelings of fear, guilt, or shame. Diminished ability to experience positive emotions.
- Being on guard all the time, jumpy, and emotionally reactive, as indicated by irritability, anger, reckless behavior, difficulty sleeping, trouble concentrating, and hypervigilance.
Suicide prevention in veterans with PTSD
It’s common for veterans with PTSD to experience suicidal thoughts. Feeling suicidal is not a character defect, and it doesn’t mean that you are crazy, weak, or flawed.
If you are thinking about taking your own life, seek help immediately. Please read Suicide Help, talk to someone you trust, or call a suicide helpline:
- In the U.S., call 1-800-273-TALK (8255).
- In the UK, call 08457 90 90 90.
- In Australia, call 13 11 14.
- Or visit IASP to find a helpline in your country.
PTSD in veterans recovery step 1: Get moving
As well as helping to burn off adrenaline, exercise can release endorphins and improve your mood. By really focusing on your body and how it feels as you exercise, you can even help your nervous system become “unstuck.”
- Exercise that is rhythmic and engages both your arms and legs—such as running, swimming, basketball, or even dancing—works well if, instead of continuing to focus on your thoughts as you move, you focus on how your body feels.
- Notice the sensation of your feet hitting the ground, for example, or the rhythm of your breathing, or the feeling of wind on your skin.
- Rock climbing, boxing, weight training, or martial arts can make it easier to focus on your body movements—after all, if you don’t, you could get injured.
- Try to exercise for 30 minutes or more each day—or if it’s easier, three 10-minute spurts of exercise are just as good.
The benefits of the great outdoors
Pursuing outdoor activities in nature like hiking, camping, mountain biking, rock climbing, whitewater rafting, and skiing can help challenge your sense of vulnerability and help you transition back into civilian life.
- Seek out local organizations that offer outdoor recreation opportunities.
- In the U.S., check out Sierra Club Military Outdoors which offers opportunities to get out into nature and get moving.
Step 2: Self-regulate your nervous system
PTSD can leave you feeling vulnerable and helpless. But you have more control over your nervous system than you may realize. When you feel agitated, anxious, or out of control, these tips can help you change your arousal system and calm yourself.
Mindful breathing. To quickly calm yourself in any situation, simply take 60 breaths, focusing your attention on each out breath.
Sensory input. Just as loud noises, certain smells, or the feel of sand in your clothes can instantly transport you back to the combat zone, so too can sensory input quickly calm you. Everyone responds a little differently, so experiment to find what works best for you. Think back to your time on deployment: what brought you comfort at the end of the day? Perhaps it was looking at photos of your family? Or listening to a favorite song, or smelling a certain brand of soap? Or maybe petting an animal quickly makes you feel calm?
Reconnect emotionally. By reconnecting to uncomfortable emotions without becoming overwhelmed, you can make a huge difference in your ability to manage stress, balance your moods, and take back control of your life. See our Emotional Intelligence Toolkit.
Step 3: Connect with others
Connecting with others face to face doesn’t have to mean a lot of talking. For any veteran with PTSD, it’s important to find someone who will listen without judging when you want to talk, or just hang out with you when you don’t. That person may be your significant other, a family member, one of your buddies from the service, or a civilian friend. Or try:
Volunteering your time or reaching out to someone in need. This is a great way to both connect to others and reclaim your sense of power.
Joining a PTSD support group. Connecting with other veterans facing similar problems can help you feel less isolated and provide useful tips on how to cope with symptoms and work towards recovery.
Connecting with civilians
You may feel like the civilians in your life can’t understand you since they haven’t been in the service or seen the things you have. But people don’t have to have gone through the exact same experiences to be able to offer support. What matters is that the person you’re turning to cares about you, is a good listener, and a source of comfort.
- If you’re not ready to open up about what happened, that’s perfectly okay.
- Instead of going into a blow-by-blow account of events, you can just talk about how you feel.
- You can tell the other person what they can do to help, whether it’s just sitting with you, listening, or doing something practical.
- Remember: people who care about you welcome the opportunity to help; being supportive is not a burden for them.
If connecting is difficult
No matter how close you are to someone, PTSD can mean that you still don’t feel any better after talking. If that describes you, there are ways to help the process along.
Exercise or move. Before chatting with a friend, either exercise or move around. Jump up and down, swing your arms and legs, or just flail around. Your head will feel clearer and you’ll find it easier to connect.
Vocal toning. As strange as it sounds, vocal toning is a great way to open up to social engagement. Sit straight and simply make “mmmm” sounds. Change the pitch and volume until you experience a pleasant vibration in your face.
Step 4: Take care of your body
Without the rush of still being in a combat zone, you may feel strange or even dead inside and find it difficult to relax. Many veterans are drawn to things that offer a familiar adrenaline rush, whether it’s caffeine, drugs, violent video games, driving recklessly, or daredevil sports. However, the symptoms of PTSD can be hard on your body and mind so it’s important to put a priority on sleep, healthy food, and calming activities.
Take time to relax with relaxation techniques such as massage, meditation, or yoga.
Avoid alcohol and drugs (including nicotine). It can be tempting to turn to drugs and alcohol to numb painful feelings and memories and get to sleep. But substance abuse (and cigarettes) can make the symptoms of PTSD worse.
Find safe ways to blow off steam. Pound on a punching bag, pummel a pillow, sing along to loud music, or find a secluded place to scream at the top of your lungs.
Support your body with a healthy diet. Omega-3s play a vital role in emotional health so incorporate foods such as fatty fish, flaxseed, and walnuts into your diet. Limit processed and fried food, sugars, and refined carbs which can exacerbate mood swings and energy fluctuations.
Get plenty of sleep. Sleep deprivation exacerbates anger, irritability, and moodiness. Aim for 7 to 9 hours of quality sleep each night.
Step 5: Deal with flashbacks, nightmares, and intrusive thoughts
Flashbacks usually involve visual and auditory memories of combat. It feels as if it’s happening all over again so it’s vital to reassure yourself that the experience is not occurring in the present.
State to yourself (out loud or in your head) the reality that while you feel as if the trauma is currently happening, you can look around and recognize that you’re safe.
Use a simple script when you awaken from a nightmare or start to experience a flashback: “I feel [panicked, overwhelmed, etc.] because I’m remembering [traumatic event], but as I look around I can see that the event isn’t happening right now and I’m not in danger.”
Describe what you see when look around (name the place where you are, the current date, and three things you see when you look around).
Try tapping your arms to bring you back to the present.
Tips for grounding yourself during a flashback
Movement – Move around vigorously (run in place, jump up and down, etc.); rub your hands together; shake your head
Touch – Splash cold water on your face; grip a piece of ice; touch or grab on to a safe object; pinch yourself; play with worry beads or a stress ball
Sight – Blink rapidly and firmly; look around and take inventory of what you see
Sound – Turn on loud music; clap your hands or stomp your feet; talk to yourself (tell yourself you’re safe, you’ll be okay)
Smell – Smell something that links you to the present (coffee, mouthwash, your wife’s perfume) or a scent that has good memories
Taste – Suck on a strong mint or chew a piece of gum; bite into something tart or spicy; drink a glass of cold water or juice
Step 6: Work through survivor’s guilt
Feelings of guilt are very common among veterans with PTSD. You may have seen people injured or killed, often your friends and comrades.
- You may ask yourself questions such as: Why did I survive when others didn’t?
- You may end up blaming yourself for what happened and believing that your actions (or inability to act) led to someone else’s death.
- You may feel that you’re the one who should have died. This is survivor’s guilt.
Healing from survivor’s guilt
Healing doesn’t mean that you’ll forget what happened or those who died. And it doesn’t mean you’ll have no regrets. What it does mean is that you’ll look at your role more realistically:
- Is the amount of responsibility you’re assuming reasonable?
- Could you really have prevented or stopped what happened?
- Are you judging your decisions based on full information about the event, or just your emotions?
- Did you do your best at the time, under challenging circumstances?
- Do you truly believe that if you had died, someone else would have survived?
Honestly assessing your responsibility and role can free you to move on and grieve your losses. Instead of punishing yourself, you can redirect your energy into honoring those you lost and finding ways to keep their memory alive.
Step 7: Seek professional treatment
Professional treatment for PTSD can help you deal with the trauma you’ve experienced and may involve:
Cognitive-behavioral therapy (CBT) or counselling. This involves gradually “exposing” you to reminders of the event and replacing distorted thoughts with a more balanced picture.
Medication, such as antidepressants. While medication may help you feel less sad or worried, it doesn’t treat the causes of PTSD.
EMDR (Eye Movement Desensitization and Reprocessing). This incorporates elements of CBT with eye movements or other rhythmic, left-right stimulation to help you become “unstuck.”
Helping a veteran with PTSD
When a loved one returns from military service with PTSD, it can take a heavy toll on your relationship and family life. You may have to take on a bigger share of household tasks, deal with the frustration of a loved one who won’t open up, or even deal with anger or other disturbing behavior.
Don’t take the symptoms of PTSD personally. If your loved one seems distant, irritable, angry, or closed off, remember that this may not have anything to do with you or your relationship.
Don’t pressure your loved one into talking. Many veterans with PTSD find it difficult to talk about their experiences. Never try to force your loved one to open up but let him know that you’re there if he wants to talk. It’s your understanding that provides comfort, not anything you say.
Be patient and understanding. Getting better takes time so be patient with the pace of recovery. Offer support but don’t try to direct your loved one.
Try to anticipate and prepare for PTSD triggers such as certain sounds, sights, or smells. If you are aware of what causes an upsetting reaction, you’ll be in a better position to help your loved one calm down.
Take care of yourself. Letting your loved one’s PTSD dominate your life while ignoring your own needs is a surefire recipe for burnout. Make time for yourself and learn to manage stress. The more calm, relaxed, and focused you are, the better you’ll be able to help your loved one.
More help for PTSD and trauma
Resources and references
Help for veterans with PTSD and their family members in the U.S.
PTSD Program Locator – Find specialized VA PTSD treatment programs near you. (U.S. Department of Veterans Affairs)
Veteran Combat Call Center – A 24/7 hotline where you can talk with another combat veteran: 1-877-WAR-VETS (1-877-927-8387).
Help for Veterans with PTSD – Learn how to earn how to earn how to enroll for VA health care and get an assessment. (National Center for PTSD)
24/7 Outreach Center for Psychological Health & Traumatic Brain Injury – Get help for traumatic brain injury and other psychological health issues. Call 1-866-966-1020 or connect through chat or email. (DoD’s Defense Centers of Excellence)
Vet Centers – If you are a combat veteran or you experienced sexual trauma during your military service, you can speak with a therapist at your local Vet Center for free, without an appointment, and regardless of your enrollment status with VA. Just bring your DD214. (U.S. Department of Veteran Affairs)
StartYourRecovery.org is a free, confidential tool that helps individuals take steps toward a healthy relationship with drugs and alcohol. It was developed with the input of leading clinicians, experts from the White House and SAMHSA, and people in recovery themselves.
Help for veterans with PTSD in other countries
Canadian veterans: visit Operational Stress Injury Social Support (OSISS) or call 1-800-883-6094 to talk to a peer who has been through similar experiences.
UK veterans: visit Combat Stress or call the 24-hour helpline 0800 138 1619.
Australian veterans: visit Veterans and Veterans Families Counselling Service (VVCS) or call 1800 011 046.
General PTSD resources for veterans
National Center for PTSD – A comprehensive, helpful resource for veterans with PTSD and their family members, from the U.S. Department of Veterans Affairs.
About Face – A website dedicated to improving the lives of veterans with PTSD. Learn about PTSD, hear real stories from other veterans, and get advice from experienced clinicians.
Make the Connection – Learn about PTSD in veterans and other related issues. Includes honest and candid descriptions from veterans about their experiences.
PTSD treatments and recovery for veterans
What Can I Do if I Think I Have PTSD? – Outlines the steps you can take if you think you may have PTSD, as well as the reasons to seek treatment early. (U.S. Department of Veterans Affairs)
Understanding PTSD Treatment (PDF) – Explore proven treatment and therapy options for PTSD, hear success stories, and debunk common treatment myths. (National Center for PTSD)
Dogs and PTSD – Learn more about service dogs and how they can help you manage PTSD symptoms and boost your emotional well-being. (National Center for PTSD)
Mindfulness and meditation training could ease PTSD symptoms, researchers say – Research shows that mindfulness meditation can help vets with PTSD. (The Washington Post)
Post-Traumatic Stress’s Surprisingly Positive Flip Side – This article explores the positive growth and resilience that can come as you work through PTSD. (The New York Times Magazine)
Sierra Club Military Outdoors – Sign up for outdoor trips and other services for veterans and their families in the U.S. (Sierra Club)
Taken from the book, “Soldiers Stories: A Collection of WWII Memoirs” with permission by Myra Miller; written by Marshall Miller.
War Stories don’t always end when the shooting stops and soldiers return to civilian life. The family of former Army Corporal Delmer Beam can tell you all about he horrors of Post-Traumatic Stress Disorder.
Cpl. Beam;s separation papers list him as a “Combat Infantryman” in the Army’s 6th Division, 1st Infantry Regiment, C Company. His WWII experiences started in 1939, as a 17-year old, at Fort Jackson near Columbia, South Carolina and stretched into August 1945, after several years of bitter fighting in the South Pacific against Japanese forces at New Guinea and the Philippines.
Delmer’s wife, Gladys, told her children, Lonnie, Roger and Lana, that the father they came to know after the war was nothing like the “joyful, fun guy” who gave 6½ years of his life – and numerous difficult years beyond – to the cause of freedom.
Gladys said the war destroyed her husband, both mentally and physically. In the mid-1960’s, Lana said he submitted to shock treatments at Mount Vernon Hospital to calm down his combat issues. The children couldn’t understand why they weren’t allowed to shoot fireworks on the 4th of July.
The few stories Beam told about his experiences were tough to hear. Like the one where soldiers were ordered to shoot thirty rounds of ammunition every morning into the surrounding trees to protect the camp from Japanese snipers, who would climb high to get maximum angles on their targets. Once, Beam recalled, several soldiers were killed by a sniper, even after the morning strafing. After an exhaustive search, the sniper finally was located hiding in a water canvas bag hanging from a tree. He had crawled in, poked a small hole in the canvas and shot his victims with a pistol.
Japanese marksmen and fierce fighting weren’t the only obstacles thrown in Beam’s path. Malaria was a difficult burden and an attack from scrub typhus mites nearly killed him. Delmer told his family he got so sick from the mites that he was presumed dead while lying on a stretcher on a bench. Someone saw him move however and he was transferred to a hospital ship.
His son Roger, chronicled his memories of his Dad’s experience :
As a young boy, I was always enamored with army war stories. I would ask him about the war many times. Only on a very few occasions would he talk about it. It is strange how I can remember some of the stories he told me when I can’t remember what i did yesterday….
He said he saw GI’s almost kill each other over a piece of chicken wire. The reason is that they would stretch the wire over their fox holes so the Japanese hand grenades would hit the wire and bounce back before it exploded. It rained every day in the jungle and was very hot and humid…
He told me about his best friend, a young 19-year old from Hope, Arkansas. While they were being attacked one day by Japanese, my Dad kept telling him to stop sticking his head up over the embankment they were behind, but the young man kept doing it until he got hit in the head and died in my dad’s arms. This has always made a picturesque impression on me…
I know he was haunted the rest of his life about what he went through, just like so many others. He was a good dad and even got better the older he got… Dad never met a stranger, he would talk to anyone.
Despite his health issues, Delmer spent his post-war years in Dixon, Missouri, and worked at Fort Leonard Wood as a fire inspector. He died in 1991 at age 70. His daughter had these words to remember her Dad: I guess the most uplifting thing about my dad was… he really believed that he survived when others died because God wasn’t done with him yet.
From Beam’s grandson, Roger Beam Jr., :
My grandpa Delmar told me this story several times as a small boy. I think he always got a kick out of it and was probably one of his “better” memories of the war.
He told me of the time his squad was out one evening climbing around the sides of trees collecting peppers that they used to flavor basically all their food. They had rifles slung and arms full of peppers. As they came around a tree, to their shock and surprise they ran into a squad of Japanese soldiers doing the exact same thing! He said the resulting chaos was both terrifying and hilarious, as both groups scrambled away. Not a shot was fired and they saved their peppers!
In the midst of such a horrible time for my grandfather, it does make smile a bit remembering how he smiled when telling this story.
Click on images to enlarge.
It can be difficult to explain posttraumatic stress disorder (PTSD) symptoms to friends, but it helps me to do so. PTSD symptoms include an array of possibilities such as anxiety, depression, panic attacks, difficulty bonding, addiction, insomnia, and dissociation. People experience PTSD in very different ways, based on their trauma history, resilience, supports and a myriad of other factors. So here is why I find it beneficial to explain how my specific PTSD symptoms manifest themselves, and why you might too.
Explain What PTSD Symptoms Look Like to Friends
Many people have a narrow definition of PTSD. With so many veterans developing PTSD, it is understandable that a common perception of PTSD involves someone who has been in a combat situation. However, PTSD is not choosy. It impacts the military, emergency response personnel, victims of abuse, witnesses to abuse, and other individuals who have experienced significant trauma.
When I tell someone I have PTSD it is because I want them to understand me better. I want them to know that at times I might appear spacey or inattentive, react poorly to sudden changes in routines or plans, become hypervigilant in unfamiliar spaces, and seldom get enough sleep. In explaining my PTSD symptoms, I hope to set the stage for supportive interactions when my symptoms manifest.
If you find yourself avoiding situations or backing out of plans at the last minute or you feel trapped at times because you become anxious or agitated, it might be a chance to share some of your symptoms with friends and talk about how they impact you when they appear. It doesn’t even require much detail. For example, I tell friends, “I am hoping to come to your party, but I often get very nervous thinking about being around strangers, so I may not be in the right frame of mind to be there.”
Explain PTSD by Symptoms to Reduce Them
Once I began to explain my PTSD symptoms to my friends, something interesting happened. I found myself attending more functions, more comfortable asking someone to repeat themselves when I had lost focus on the conversation, and more able to respond to last-minute requests by taking a few moments to process. My friends and acquaintances have even begun to show me support by giving me advanced notice for changes, inviting me to arrive at gatherings early, or asking me if I need a break or would like to get some fresh air when we are in tight spaces.
By sharing my triggers and reactions, I have made it easier to join in activities. I find that knowing I have a way out of an uncomfortable situation that those around me can understand removes a significant amount of worry. When my stress is lower, my symptoms are more in control.
Do you have any thoughts on this? How much do you explain to friends and family about your symptoms? Please join in the conversation by leaving a comment below.