topic Feeling extremely anxious due to PTSD trigger need advice to calm down in PTSD and trauma

Feeling extremely anxious due to PTSD trigger need advice to calm down

Elizabeth CP — Mon, 18 Jan 2016 08:23:35 GMT

I was doing OK for the last few days and on track with goals set by my therapist. I probably pushed myself too hard today so I am exhausted hence no resilience. There is a smell of smoke in the air and reports of bushfires. They are nowhere near me and I have checked the website to confirm I am not in physical danger.

Unfortunately telling myself I am safe doesn't change the reaction I am having. I need to calm down and stop worrying but I can't.

Feeling extremely anxious due to PTSD trigger need advice to calm down

Bluey_moon — Mon, 18 Jan 2016 08:51:29 GMT

Oh Elizabeth, how horrible for you I'm so sorry!

I try deep breathing when my anxiety flares, or distraction! im not sure if these work for you!

im sending you hugs anyway! Everything is going to be ok xo

Feeling extremely anxious due to PTSD trigger need advice to calm down

Kazzl — Mon, 18 Jan 2016 23:29:43 GMT

Hi Elizabeth - I'm at work but just wanted to post quickly to check up on you. I couldn't post last night because, quite honestly, I was feeling much the same and didn't think I could help. I opened facebook when I got home last night and there was a collection of photos from the Canberra fires - it was the 13th anniversary, and it sent me into fear and deep sadness. I get a bit like that around the anniversary most years, but I'd forgotten about it this year, so it was a shock.

Anyway, I just wanted to see how you are and let you know I understand ... scariest thing I've ever been through and the triggers bring back very powerful memories. But, we're OK mate. We're safe and we'll stay safe. Deep breaths, and distractions.

Hope you're feeling better today.

Cheers

Kaz

Feeling extremely anxious due to PTSD trigger need advice to calm down

Neil_1 — Tue, 19 Jan 2016 01:00:12 GMT

Hi Elizabeth

Is it possible to kind of back track a little from what your therapist has done for you recently? Obviously you mentioned goals that were set for you – there must have been some particular ways of obtaining those goals or for arriving to them? Is it possible to think how you did with achieving those goals – I’m just wondering whether doing something like this could help you with how your thoughts are at the moment?

The other thing to try to drum home is the part where you’ve been to see that they are no where near you and that you are not in any possibility of danger – to me, I read that as a big positive.

I’m not really sure if this helped at all, but I hope in some small way it has.

Kind regards

Neil

Feeling extremely anxious due to PTSD trigger need advice to calm down

Elizabeth CP — Tue, 19 Jan 2016 02:04:25 GMT

Thank you Kazzi,

I am feeling better today. It helps to know I am not the only person who feels like this. It helps to reduce the negative self talk about how I should be coping and I feel embarrassed and stupid for over-reacting when I am not even in danger. This stops me from speaking to anyone about it out of fear of being judged. In the past my husband would try to reassure me there was nothing to worry about or once didn't tell me when burning embers were landing on our property 'so I wouldn't worry''. This made me feel stupid for reacting like I did and stopped me trusting him to warn me of danger. I tried to pretend I was OK in front of my kids so they wouldn't worry which wasn't helpful. In contrast when people have commented that it is no wonder I'm frightened in the situation it has allowed me to deal with the situation better without the extra negative thoughts. sorry that is a rambling reply.

Neil, thanks for your reply. I am still trying to achieve the goals my therapist & I set although one will have to be missed this week due to current conditions. One of the things he is encouraging me to do is accept when things don't work out particularly when it is due to reasons out of my control. I just need to get back on track as soon as possible.

I was disappointed with my reaction yesterday because I thought I was doing better as the new goals gave me something to focus on other than bushfires and are designed to build up physical and mental strength/health so eventually I can revisit the exposure therapy re bushfires with better inner resources to cope with it.

The goals I set with the therapist are ones that are important to me.

I agree that having the fires nowhere near me is a big positive except it makes my reaction to them seem stupid. If I was in danger feeling anxious would be normal and I would leave the house and visit someone in a safe area.

Feeling extremely anxious due to PTSD trigger need advice to calm down

Kazzl — Tue, 19 Jan 2016 10:08:49 GMT

Hi Elizabeth - it's not stupid mate. I think it's quite normal for someone who's been through it. I have trouble watching news coverage of bushfires and I know others in Canberra who are the same. It was terrifying, and reminders brings it back like it was yesterday.

Feeling extremely anxious due to PTSD trigger need advice to calm down

Elizabeth CP — Tue, 19 Jan 2016 20:12:39 GMT

Your comments help me to know my reactions are a normal reaction due to a horrible situation. Hopefully it will eventually push out the negative thoughts about being stupid and embarrassed by my reaction.

You look after yourself. Hopefully you have a decent summer free from fires in Canberra. Look after yourself and thank you for your supportive comments

Feeling extremely anxious due to PTSD trigger need advice to calm down

Kazzl — Tue, 19 Jan 2016 20:31:31 GMT

Thanks hun, you take care too, and don't be hard on yourself.

I think we're OK here this year, although there have been small fires around the region. There's quite a fuel load too, a lot of growth during spring. But the authorities have got a lot better at managing it, backburning and such during winter, so hopefully we'll be fine.

In some ways I guess it's easier being part of a community that went through it together. No one here thinks it's silly to be concerned or anxious in summer.

Look after yourself mate. And I'm here if you need a chat. Maybe pop in to the BB Cafe? Loads of nice people there.

Cheers

Kaz

Feeling extremely anxious due to PTSD trigger need advice to calm down

Neil_1 — Tue, 19 Jan 2016 22:46:15 GMT

Dear Elizabeth

I’m definitely in Kazzl’s corner on this – her comment to you; “I think it's quite normal for someone who's been through it.” Absolutely 100% on the money there.

You had to endure something terribly frightening when you were a child – there’s no way in the world that we could ever forget something like that and so when things come up for you, it’s only natural that it’ll bring back reminders for you.

So please please, don’t be hard on yourself in regard to this – this is the trauma you had to live through.

Just please know that on this site, we are here for you and so post away as often as you wish too – we’re here for you.

Kind regards

Neil

Feeling extremely anxious due to PTSD trigger need advice to calm down

Elizabeth CP — Tue, 19 Jan 2016 23:32:33 GMT

Thanks for your support. I am doing OK today.

Feeling extremely anxious due to PTSD trigger need advice to calm down

Guest_5218 — Wed, 20 Jan 2016 01:36:26 GMT

Hi Elizabeth. I'm very happy to hear that you are doing better today.

I understand the issue of triggers. For me it isnt fires, its many other things. But the feelings the triggers bring on are the same. So I can definitely relate. You should never feel stupid for the unwanted reactions these triggers cause. It is not something you have much control over, and it certainly isnt something anyone wishes on themselves or others. Its really just a matter of riding out the storm and vowing to improve your coping methods to hopefully make it easier the next time. Because lets face it, this will be with us for always. It is just a matter of learning to manage it better.

I think you will find that when you are finally ready to undertake your exposure therapy, that it will help you to desensitise yourself to the triggers to some extent. And even a small improvement can lead to a big change in your wellbeing and life in general. Has your therapist given you any coping strategies at all? Eg mindfullness, breathing techniques, distraction, etc? I would be very surprised if she/he hasnt, as it is all part of the preparation for your upcoming Exposure Therapy. It is meant to provide you with the tools and assurance that is needed to cope with the rigors of the therapy itself.

I reiterate Kaz's invitation to come along and join us at the BB Cafe. Its a bit of fun, and can act as a bit of a distraction for you when you need it. And we are all pretty friendly! ( - :

Hope to catch you at the Cafe sometime. You will find it under the Community threads section. If you get there, have a read through and you will get the gist of things then.

Sherie xx

Feeling extremely anxious due to PTSD trigger need advice to calm down

Elizabeth CP — Wed, 20 Jan 2016 08:34:48 GMT

Thank you Sherie,

I did learn some mindfullness a while ago but didn't do well with it. My therapist recommends distractions although when I am overtired as I was the other day it doesn't work. For the last few years each time he sarts trying to help me learn a technique or skill to enable me to cope better there is another crisis in my life which takes all my emotional energy so the useful long term strategies get left.

I am my own worst enemy sometimes as soon as I start feeling OK I push myself and then end up exhausted which then leads to more depression.

Sorry I sound a bit negative I'm feeling tired and have just come home from my therapist and he was reminding me of strategies to help manage worrying thought but this meant having to explain in detail what has been going on lately which has caused me to worry. I had been trying to put that behind me and focus on the future but talking about it reminded me that my future is going to be stressful no matter what I do.

I better go as I'm rambling and just remembering negative things

Feeling extremely anxious due to PTSD trigger need advice to calm down

Elizabeth CP — Tue, 19 Apr 2016 22:57:03 GMT

I decided to resurrect this thread. I had stopped it as I had stopped the exposure therapy as it was making things worse & there were more important things to work through. I decided it was easier to ignore the PTSD as most of the time it is OK as it is mainly in the summer when there are fires when it becomes an issue.

Last night my husband & I were discussing a planned camping trip for next week. We haven't camped for over a year due to his illnesses. He mentioned wanting to take things so we could have a campfire & cook on it. This brought on feelings of extreme anxiety. In the past I had overcome my fear of fire sufficiently to be able to make a campfire & cook on it. This is something my husband remembers from the past & wants to do again but I realised I have not lit a campfire since Black Saturday 2009. These fires rekindled the PTSD.

I now feel in conflict. One of my goals is to do things with my husband which he enjoys but is no longer able to do on his own due to his blindness & other medical conditions. We both feel it is important to do this before his condition deteriorates further. On the other hand I need to look after myself & reduce the stress by doing things in a way that I can manage so lighting campfires is not ideal.

Feeling extremely anxious due to PTSD trigger need advice to calm down

Guest_5218 — Tue, 19 Apr 2016 23:18:31 GMT

Hi Elizabeth. I'm sorry this discussion about camping has brought on further anxiety in relation to your ptsd. Its a pain isnt it?

Regarding the camping though. I recall you went camping during the Easter long weekend with a number of other family members (although your hubby was not there for that trip). From what you said about the campfire on that occasion, it sounded as though you coped reasonably well.

Is it just the actual lighting of the campfire that bothers you the most, or is it more the fact that you have a campfire at all?

It is lovely cooking over a campfire, and I'm really sorry that you are not able to enjoy this simple pleasure.

I know you havent been having any treatment specifically for your ptsd with everything else having recently taken over from that. But have you ever spoken to your psych about EMDR? It may be highly appropriate and successful for you and your specific fear of campfires? A single issue such as that, may only take one or two sessions to make a noticeable improvement in your distress over it.

Yes, you do need to look after yourself, and if you are not comfortable in going camping with a campfire etc, then you should not go. After all, it is not just yourself you are needing to take care of. In your case it is your hubby as well. If you were to panic or go into a highly emotional state, then your husband would also be in danger.

Sorry, I probably havent helped much. Just more to think about. But do give the EMDR some thought.

Sherie xx

Feeling extremely anxious due to PTSD trigger need advice to calm down

Elizabeth CP — Wed, 20 Apr 2016 05:17:38 GMT

My reaction to my husband's suggestion re campfire shocked me. I am normally OK with campfires provided they aren't too big or feel under control. It was only after my reaction that I thought back & realized I had not been lighting fires myself. I wasn't consciously avoiding it.

Feeling extremely anxious due to PTSD trigger need advice to calm down

Supporter — Wed, 20 Apr 2016 05:58:21 GMT

Hi Elizabeth

I suffer from PTSD, depression and anxiety.

I know exactly what you are saying as I have those feelings too at times.

Close your eyes and breath! Long deep breaths in and out. Take yourself to your favorite place... Beach? Bush walk? Wherever it is for you!Feel the peacefulness around you. Know that you are loved, know that you are strong - a good human being who would be sorely missed!

Sometimes our heads tell us otherwise - mine has... But it is not true! You are needed!

Most importantly, you have sent this message... You are so very strong!!!!!

My favorite turn around saying in my head when I get blue as blue is 'I am a warrior! I am a SURVIVOR'You can not beat a survivor, nothing can. Even our own thoughts!!!

Here to listen at any time!

Stay tough warrior!!!

Simon

Feeling extremely anxious due to PTSD trigger need advice to calm down

LanaKane — Mon, 23 May 2016 12:07:10 GMT

Sorry this post is a bit old but I have PTSD from the Canberra fires. If you ever want to talk, I know exactly how you feel x

Feeling extremely anxious due to PTSD trigger need advice to calm down

Elizabeth CP — Tue, 24 May 2016 01:09:18 GMT

Thanks