Understanding PTSD- Part 3, Intrusive Symptoms
At some point, over a month ago, something scary happened. You may have experienced it, witnessed it, learned about it from someone close to you, or were exposed to something horrific from work. No matter which one you fall into, you are now the unlucky recipient of symptoms you do not want. With PTSD, the symptoms are classified into groups. One of them is called "intrusive" symptoms. This means exactly how it sound. Intrusion is defined as causing disruption through being unwelcome or uninvited. So the symptoms within this group cause disturbance in your life through memories that are unwanted and show up when you do not want them to.
These "symptoms" are horrible and make you want to find a way to forget everything by whatever means possible. Intrusive symptoms look like this:
You may find yourself enjoying a movie and suddenly you have a memory of that horrible event.
You cant sleep because you are haunted by dreams that feature all the scary things.
You are relaxing and suddenly, for no apparent reason, you have flashbacks and feel like it is happening all over again….causing you to react in the way you may have before.
You hear a noise, see an object, smell something, or feel a certain way that reminds you of what happened. Suddenly, your heart is racing and the feeling of intense fear or distress hits.
Why is this happening???
Traumatic events are generally unexpected, and things that are unexpected cause discomfort because we cannot prepare. So now your brain goes into full prep mode, using memories of what happened to keep it from happening again. Your brain basically says, "this reminds of the time that….so I need to fight or flee right now to survive".
Your brain pulls in these memories so that
you can avoid similar situations (If hearing a diesel engine means I will be hurt then I need to keep an ear out for that sound so I can take the right action to stay safe)
learn how to protect yourself (perhaps it could have a different ending if it did happen again)
understand how to continue moving about in the world (because things are different now and you are making new rules about what is ok and what is not)
How can you stop them when they happen?
Grounding
Grounding is essentially finding a way to focus on the present. Doing so tells your brain that you are not in that time and place and are safe.
There are many methods of grounding.
Physical grounding
Uses physical methods such as touch, sight, and smell to ground you in the present.
Example: find something around you that you can touch.
Describe it in detail as if you were helping someone construct it who is not present. Is it soft, hard, heavy, see through, what is the shape, color, are there lines?
Example: run your hands under cold water and focus on the temperature and sensation
Mental grounding
Uses mental methods that others cannot see you doing to help ground you in the present. This method is helpful for those with social anxiety as no one can tell what you are doing.
Example: create a mental safe space. The space must be safe with no bad memories. Describe it in detail. What do you see, feel, hear, smell. Use the senses to create the space and make it real for you.
Example: describe an everyday activity in great detail as if you were telling someone how to do it who has never completed the action before.
Soothing grounding
Uses calming methods to remind yourself you are safe, speaking to yourself in a kind way
Example: repeat a coping statement such as "I am safe", "I am not in that anymore"
Example: Recall words to a song or verse that inspires you and makes you feel positive emotions
Intrusive symptoms are scary, and probably the one piece of PTSD that makes people say "I wish I could forget everything". Know that you can work through it, the symptoms can lessen.
