Page 43 - July2019 FOP Magazine

Mental Health Spotlight
Strategies for coping with PTSD
Officers who experience post-traumatic stress dis- order (PTSD) can, with professional help, get better and live the lives they want.
Many officers have experienced trauma on the job (and sometimes off duty). Officers often learn to com- partmentalize their feelings about an event by han- dling their job and “stuffing down their emotions.” They try to avoid thinking about it.
This can feel effective on the job, when an offi- cer must handle victims, evidence and crime scenes. However, once an officer leaves and goes home, his or her body remembers the trauma and it only takes a smell, look or memory to recall the incident and have visceral reactions (rapid heart rate,
sweating, shaking, etc.).
An officer can try to “stuff it down” and avoid trauma but the
body will keep sending physical and emotional reminders that more healing is needed.
Most officers recover from trauma without assistance, but some develop trauma symptoms or PTSD and need additional treatment. In most studies, the rate of PTSD in officers after a traumatic inci- dent ranges from 19 percent to 50 percent.
PTSD symptoms include being exposed to a life-altering trauma and experiencing following symptoms for more than a month:
• Intrusive, recurrent and involuntary memories of the trauma
• Avoidance of anything associated with the trauma
• Persistent, negative emotions about oneself since the trauma
• A significant difference in arousal and reactivity to anything
associated with the trauma
If an officer develops PTSD or trauma responses, many treat- ments can be helpful.
Understand PTSD, trauma and your symptoms by visiting www. ptsd.va.gov or webmd.com.
Learn grounding exercises to be in the “here and now.” Anxiety is often due to thoughts about the past or the worry that “something bad” will occur in the future. The more you try to focus on what is in front of you by using your five senses to notice the details, the more likely you’ll be happier and more effective. Remember that the only moment you have is right now!
Practice tactical breathing. Breathe in through the nose for three counts, hold for three counts, and then exhale through the mouth for three counts.
Use relaxation apps (e.g., Calm, Headspace, Breathe2Relax, Life- Armor) to support overall wellness and build resiliency.
Find a therapist who works with first responders and trauma.
The therapist should be well versed in cognitive behavioral thera- py (CBT), eye movement desensitization and reprocessing (EMDR) and/or exposure therapy. These are all evidence-based treatments.
Remember: If you do experience a trauma, you may endure physiological or other negative symptoms that are common and treatable. Learning new coping skills and therapy can be helpful in addressing these issues. A trauma therapist is a key resource and can provide strategies, tools and support to help you work through the challenges you’re facing.
The bravest decision you can make is getting help for yourself.
Carrie Steiner is a licensed clinical psychologist and founder of the First Responders Wellness Center.
DR. CARRIE STEINER
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CHICAGO LODGE 7 ■ JULY 2019 43
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