Everyday Neuro 019: How to Recognise and Support Post Traumatic Stress Disorder (PTSD)

Introduction to PTSD

0:00Hello and welcome to the Everyday Neuro podcast series. I'm your host Dr. Janine Cooper and I'm aiming to provide you with the knowledge and inspiration to understand the fascinating world of the human brain. I'm sure you'll agree that we're actually living at a time when we are facing so many challenges, one of those being of course COVID-19. And you might

0:35be listening to this and have a role as a first responder and have witnessed or were in close proximity to some really critical incidents. Perhaps you are a person that's had exposure to human or animal suffering as a result of a natural disaster such as the recent Australian bushfires. You could also be a family member or a colleague who is recovering from a challenging event yourself but are also trying to support others in your personal life or workplace that are also experiencing similar events. Although many of us do have strategies and people we can

1:10talk to when we're feeling stressed, sometimes when we actually have a build-up of this emotional and physical and psychological strain, then it can in some cases lead to a mental health condition called post-traumatic stress disorder, more commonly referred to as PTSD. And that is going to be the

Defining PTSD

1:30focus of today's episode. So let's have a look at what is PTSD. Well, it's defined as a chronic and debilitating psychological disorder characterized by exposure to actual or threatened death, serious injury or sexual violence. And a person living with PTSD can experience a range of issues. So how can we recognize the signs and symptoms of PTSD? Well, sometimes the symptoms of PTSD can make

2:03you feel wound up. So, for example, having trouble sleeping or concentrating. You might be startled easily or feel angry or irritable. And you might even take greater risks than usual or be constantly on the lookout for danger. Another symptom could be reliving the traumatic event through unwanted memories, vivid nightmares, flashbacks or intense reactions such as heart palpitations or panic when reminded of the event. People living with PTSD might try to avoid reminders of the event such as activities or places,

2:40it could be people, thoughts or feelings that bring back memories of the trauma. Sometimes people living with PTSD might also experience negative thoughts and lose interest in day-to-day activities that they once enjoyed and therefore they feel distant or isolated from family, friends and colleagues. PTSD has been shown to have a number of consequences on our consequences on our well-being, including how our body and mind functions, as well as how we interact with

3:10others and perform at work. In Australia, approximately 4% of the population is likely to experience PTSD at some point in the given 12 months and around 7% in a lifetime. In the United States and Canada, the lifetime prevalence of PTSD ranges from around 6% to 9% in national samples of the general adult population, with one-year prevalence rates of 3.5% to nearly 5%.

3:41And if you're wondering what prevalence means, it just refers to the proportion of the population.

3:52ACAST powers the world's best podcasts. Here's a show that we recommend. As we all live through the chaos of another Donald Trump presidency, it can be easy to lose sight of his most troubling legacy. The U.S. Supreme Court has reshaped the country's legal landscape on abortion, guns, religion, and more. In Slate's new season of Slow Burn, we're taking on Trump's first Supreme Court pick. He is the most unpredictable vote on this court. Slow Burn. Becoming Justice Gorsuch. Out now, wherever you get your podcasts.

4:31ACAST helps creators launch, grow, and monetize their podcasts. Everywhere. ACAST.com. These rates are higher for people who have had greater exposure to challenging events. And it really goes back to what I was saying earlier about the combination of events. If we look at the international research that has investigated exposure to challenging incidents in emergency work environments, 90% of emergency work personnel report that they have experienced exposure to a trauma,

5:06with 30% of those reporting that they'd experienced three or more traumatic incidents in their career. So this places people who provide critical incident and emergency response and support and a much increased risk of PTSD. In emergency work studies, PTSD has been shown to be associated with high rates of absenteeism, resignation, early retirement, sick leave, and long-term disability.

5:37And previous research has also found that 77% of firefighters who develop PTSD also went on to acquire another mental health condition, such as depression or anxiety. So it's really important that we understand this kind of prevalence or the proportion of people with PTSD. And the good news is that with professional care and treatment, symptoms of PTSD can be successfully managed.

6:09Now, perhaps you're listening to these results and don't really feel like they reflect you. But chances are that even if they don't relate to you or anyone you know or work with directly now, they might in the future. And this is reflected by Joe, who has shared with me their lived experience of PTSD, working as an emergency room nurse. Now, Joe is not going to feature in this episode for privacy reasons, but they have provided me with their consent to read out their lived experience.

6:43Even though some of my friends had found the job hard due to PTSD, I didn't actually think it could happen to me. I thought I was immune to it. I'd been a nurse for 15 years and had seen so many challenging things, and I thought I was coping well. I remember it was a Tuesday, and I woke up with this incredible feeling. I was sweaty, my chest was thumping, and I felt this huge sense of foreboding. I felt absolutely terrified. There was no way I could go to work.

7:14I felt sick in the stomach, and so I rang in sick, thinking it would get better in a couple of days. But it didn't. I actually felt worse. As well as feeling panicky and fearful, I just couldn't stop crying. I'd never felt like this before, and I was so scared that I'd never be right again. I thank Joe for sharing this experience with us. And I would say that although PTSD can feel overwhelming for a person, including those who care about the person themselves,

7:47with the correct personalized treatment, there is hope.

Coping with PTSD

7:51In the first instance, there are things that we can all do in the short term that can make a really big difference in helping us to cope if and when we encounter very stressful and often challenging situations. And I've spoken to you about this in earlier episodes of the Everyday Neuro podcast. So let's now look at some of those things that we can do in the shorter term. We can try to monitor our stress levels, and this will help to sort of feel more in control of your response to situations

8:22and know when it's actually time to take a break or do something that you've found to calm your body. I know many of us will persevere, and, you know, we just think, oh, I'm just going to battle through. But in fact, you're just making your stress levels worse. There are some pretty good apps out there that you can use. I'll give you the name of a couple, and I'm not sponsored by these at all. They're called Mood Kit and CBT Thought Diary. Maybe check them out. They're free. See if they help you. They're not for everyone, but I thought I'd mention them.

8:54Also, please look after yourself by eating healthy food and doing things you enjoy. A healthy diet will fill your body with the energy it needs, especially when you're feeling low and stressed. Because remember, stress really impacts your immune system. And that can lead to inflammation, and your general health will be negatively impacted. If you can, keep in contact with people you trust and like being with. And try and take regular, short breaks from work, as this allows your brain to restore its focus

9:26and also set yourself a realistic timeline so you don't get too overwhelmed. I always found a fascinating fact when I was studying that I was learning about the part of the brain that deals with memory, called the hippocampus. And the lecturer said, did you know that the hippocampus likes a little break every hour? And if you do that, maybe for five minutes, take a stroll or just change the room you're in, go to the water cooler, have a coffee. It actually helps the hippocampus regain some of its energy,

9:57and therefore you're more focused and productive. So, you heard it here. There is actual brain neurochemical evidence to say take a break. Also, try not to take on too much and overcommit yourself. And when possible, really do try to get some exercise. I know you hear this all the time, but by taking exercise or moving, stretching, you're allowing all that wonderful oxygen to get into your lungs, which then make its way into the bloodstream.

10:30And that, in its very simple form, will allow your rest and digest system, your parasympathetic nervous system to kick in. And that reduces your fight or flight system, also known as your sympathetic nervous system. So, there's the, again, neuro reason for taking exercise. Another really beneficial thing you can do is get enough sleep, and don't rely on alcohol or drugs to make you feel better.

11:01And in future episodes, I'm actually going to be talking in depth about many of these strategies with fabulous experts in the field of sleep, recovery after injury, and also alcohol use.

11:15102 miles ago, the oil light came on. 100 miles ago, you'd noticed. Now, it's time to head to Take 5. This oil change, fall in love with your car all over again. In just 10 minutes, your dream technician will check your tire pressure, top off fluids, change your oil, and verify with Carfax exactly what your car really needs. All while keeping you in the driver's seat. Take 5, the stay-in-your-car 10-minute oil change. Save up to 30% on your next oil change to Take 5. $15 value, valid to participating locations, terms and conditions apply. Hey, sweetie, your mother showed me this Carvana thing for selling the car.

11:49I'm going to give it a try. Wish me luck. Me again. I put in the license plate. It gave me an offer. Unbelievable. Okay, I accepted the offer. They're picking it up Tuesday from the driveway. I haven't even left my chair. It's done. The car is gone. I'm holding a check. Anyway, Carvana, give it a whirl. Love ya. So good, you'll want to leave a voicemail about it. Sell your car today on... Carvana. Pick up these, may apply.

12:18Sometimes in life, we think we're doing really, really well. But it could be a friend or a family member or even a colleague sort of notices a change in your behavior and can start to ask how you're coping. Now, it's not always easy to have that question put to you. And you might feel angry and hurt. And sometimes a person might even try to use humor to mask or deflect from how they're really feeling. However, those comments could actually be a sign that the person might benefit from seeking

12:52professional support. And it's important because if it is stress, anxiety, depression, or in this case, we're talking about PTSD, then the correct treatment approach is so important. It could also be that you are a colleague, friend, or family member who has noticed that someone you might know is actually finding life a little bit difficult. If that's the case, let's now have a look at some ways that we can offer support.

Supporting Others with PTSD

13:22And it doesn't have to be with huge gestures. In fact, far from it. The small gestures are sometimes the best. It could be by asking a person if they'd like to get a coffee or whether that you can help with the tasks that they're doing. Often by offering practical assistance, you can actually help a person to ask how they are. And you can actually learn more about effective ways to do this by looking at the helpful guides that you can find on the RUOK website. But sometimes it's really tricky to talk about your feelings when you're trying to hide them

13:55or bottle them up or just try and seem as though you're getting through the day. So those small gestures can be so beneficial. For family members, as suggested by the support network Phoenix Australia, you should be involved wherever possible in the assessment and treatment of your loved one. But in the case of PTSD, please remember that you are not the therapist and it's not your role to find solutions for them. Often PTSD, like depression and anxiety and other mental health conditions affects the whole family

14:30and it's important that your needs and the perspective that you have are taken into account throughout the treatment. It can be difficult to watch someone you care about struggle with the distress caused by trauma and you might find yourself as a carer constantly worrying about their well-being and you can feel helpless when confronted by their emotional reactions. If you do feel that it's too difficult to hear all the details of the trauma from your loved one or friend or colleague, you need to let the person know while at the same time reassuring them that you care.

15:05Remember that providing support doesn't have to be complicated. It can often, as I've said before, involve small things like spending time together, making a phone call or sending a message. It could be that that cup of tea or having a virtual dinner or even just giving them a hug if they're welcoming to that can make such a difference to that person's well-being. Some people find it helpful to have time to themselves after a traumatic experience.

15:36If this is the case for you or your loved one, try to give them some space and time alone when they ask for it. Try and encourage a balance between time spent alone and time spent with others. People experiencing PTSD can often seem disinterested or distant and it might be that if you're the person with them, you may feel shut out. This is usually because the person is trying not to think or feel and this is so that they can block out painful memories.

16:09They might even stop participating in family life or ignore your offers of help or become irritable with you. So it's really important to remember that these behaviours are symptoms of PTSD and they're actually not personal or about you. Your loved one or family friend or colleague might actually need your support but doesn't know how or what they're meant to do to ask for help. Caring for someone with PTSD can be challenging.

16:39So please remember to look after yourself as this might be the most important thing you can do to really help them. Supporting someone who has been through a trauma can take a toll on you so much so that your own health can actually be affected and you can no longer help them effectively. It's therefore really crucial that you take time out and reach out to your friends and other people who can support you and that could include a health professional such as your general practitioner. I'd like to finish today by saying that

17:11although living with PTSD can be extremely challenging, there are various ways to recover and receive support. I hope that this episode has provided some information to help you understand and recognise the signs and symptoms of PTSD and ways to seek further support should you or a loved one choose to. If you'd like any more information about the resources that I've shared with you in today's episode, then please go to the Everyday Neuro website. That's everydayneuro.com.au forward slash podcasts.

17:44I would also like to take this opportunity to say a huge thank you to all of the amazing first responders around the world who risked their lives to save hours and have worked tirelessly during the pandemic and continue to do so into the future to keep us safe. Thank you. I'd also like to thank you for listening and I hope you'll join me for another episode of the Everyday Neuro podcast.

18:14So until next time, please look after that amazing brain of yours. Stay safe and take care. One hundred and two miles ago, the oil light came on. One hundred miles ago, you noticed. Now, it's time to head to take five. This oil change, fall in love with your car all over again.

18:46In just ten minutes, your dream technician will check your tire pressure, top off fluids, change your oil, and verify with Carfax exactly what your car really needs. All while keeping you in the driver's seat. Take five to stay in your car. Ten minute oil change. Save up to 30% on your next oil change to take five. $15 value. Valid to participating locations. Terms and conditions apply.

19:06A-Cast powers the world's best podcasts. Here's a show that we recommend. I'm Alexandra Fairweather, raised by one of the world's great creative geniuses, John Chamberlain, on his famous foam couches. Now, I'm on the couch again with today's boldest creative minds for conversations that will spark your creativity and give you the courage to create something new. On the Couch launches May 19th with John Gray of Ghetto Gastro,

19:36whose food will make you rethink who belongs at the table. Season one, Daniel Arsham, Alexander Wang, Annabelle Seldorf, and more. Subscribe wherever you stream and follow along at John Chamberlain Estate.

19:53A-Cast helps creators launch, grow, and monetize their podcasts everywhere. A-Cast.com. A-Cast.com.