Holiday Blues

Hello, My Name Is Holiday Blues.

Holiday blues can come in many forms, but typically, it refers to a feeling of uneasiness, loneliness and stress that arises from the lack of routine, financial pressures, endless commitments and various family obligations and issues that arise during the holiday period. 

Holiday Blues leads to…

1) Increased feeling of tiredness 

2)Symptoms of burnout (see our previous posts!)

3) Lack of concentration 

4) Irritability 

5) Exhaustion 

6) Bloating - a physical symptom

7) Feeling sad or depressed

When you are feeling Holiday Blues please…

1) Limit your alcohol intake - while this can be difficult around this time, limit yourself to one or two good drinks, and do not drink aimlessly. If you will be alone or without much company due to the pandemic the year, limit the amount of alcohol in your house. Drinking past a limit can exacerbate negative emotions. 

2) Be open to new holiday traditions - especially this year, the holiday season will look different than previous years. Just because it is different, doesn’t make it bad! Make new traditions with yourself or family, and allow new traditions to unfold.

3) Learn to say no, and don’t feel pressured to accept every invitation (whether those be physical or digital). It is okay to take time to yourself.

4) Avoid overeating - whilst we all tend to indulge in delicious treats during this season, avoid eating to excess. A general feeling of sluggishness can then also trigger negative emotions. So by all means, indulge, but also remember to keep some balance in your eating. 

5) Stick to a sleep schedule - try to go to bed and wake up at the same time (or close to it!) every day. This will help you to keep a sense of normalcy and routine in a time period which can be all over the place!

Source: Psychology Today ; Researcher: Devmi Epaarachchi

Toxic Positivity

Hello, My Name Is Toxic Positivity.

Toxic Positivity is the ineffective overgeneralization of a positive, optimistic state of mind across all situations we face in life (whether those situations are upsetting or joyful). This state of mind is what’s called toxic positivity, and leads to denial and minimization of life events, which deprives us of the authentic human emotional experience.

Toxic Positivity leads to…

1) More likely to find yourself secretly thinking about the issue you are trying to avoid 

2) Facing more suffering then you would have needed to

3) Increased internal psychological stress

4) Worsening of current mental state 

5) Depression and/or anxiety 

6) Substance abuse 

7) Disrupted sleep

8) Trauma + PTSD

Toxic Positivity includes:

1) Refusal to accept an outcome that didn’t go in your favour (job offer, audition, grades etc.)

2) Pretending that a traumatic situation didn’t occur 

3) Minimizing guilt or shame 

4) “It is what it is” - yes, that may be so, but we need to accept the negative emotions that we get. 

5) Hiding your real feelings

6) Getting angry at others for not “being positive!”

so instead of saying…

1) “Just stay positive!” - instead try “Tell me how you are feeling right now. I am here to listen to how you feel.”

2) “There is no place for negativity in your life!” - instead try “Feeling anguish and suffering makes us human, and is a part of life. There is nothing wrong with the emotions you are feeling.”

3) “It’s all going to work out!” - instead try, “I’m sorry you are going through such a difficult time. Is there anything I can do to help ease your burdens? I am listening.”

Source: Psychology Today, The Cut; Researcher: Devmi Epaarachchi

Seasonal Affective Disorder

Hello, My Name Is Seasonal Affective Disorder.

Seasonal Depression, or seasonal affective disorder (SAD) is a type of depression that occurs with changes in the seasons. It usually will begin and end at the same time every year. Typically, symptoms start in autumn/fall and continue through to winter. SAD typically happens during the holiday season.

What happens when someone has Seasonal Depression?

1) Depressive feelings and low mood every day 

2) Little or no interest in your regular activities 

3) Overall tiredness

4) Changes to our circadian rhythm (internal body clock):  The low level of sunlight disrupts our internal clock and leads to depressive symptoms. 

5) Reduced sunlight means the levels of serotonin in our brains drop. Serotonin is a chemical that affects our mood. Low levels of sunlight can cause our serotonin levels to drop, leading to low mood and interest. 

6) Melatonin Changes: the changes in seasons can cause disturbances to the levels of melatonin in our body, which is the chemical that regulates our sleep and waking cycles.

Okay, now, how do I move forward?

As with regular depression, it is important to share your feelings (at your own pace) with a trusted family member or friend as they can help form part of your support network. Journaling, pushing yourself to get your of bed every morning to complete a simple task or even meditating for a few minutes can help alleviate your symptoms of depression and make you feel accomplished.

Try to open your windows and blinds (where possible) during sunny hours of the day to help your internal clock and overall mood. If you can, go outside for a walk. Even if its slightly cloudy, outdoor light in any form have been shown to help symptoms of seasonal depression. When you’re at home, try to spend some of your time during the sunniest areas of your house.

Seasonal Affective Disorder Affirmation:

I am light and warm. I am more than my current struggles, and they too will pass.

Source: Harvard, Help Guide; Researcher: Devmi Epaarachchi

Suicidal Ideations

Hello, My Name Is Suicidal Ideations.

Suicidal Ideation is where a person experiences thoughts related to life not worth living, which can range in intensity. These thoughts could be well-thought out plans or general self-destructive habits or thoughts.

Usually, suicide ideation is caused by a history of abuse, severe physical pain, job stress or social isolation.

Did you know…

1) Suicide ideation can increase the chance that a person will follow through with a suicide attempt. 

2) Even if the ideations are ‘mild’ in intensity, a person with suicide ideations are at a greater risk to suffer from symptoms of clinical depression. 

3) Increasing feelings of hopelessness 

4) Withdrawing from family, friends and things they used to enjoy. 

5) Verbal threats of suicide.

Okay, now, how do I move forward?

The most important thing to remember when you, or someone you know is dealing with suicide ideations is to remind them (or yourself) that help is available.

Whilst someone may not explicitly tell you what they are feeling, or going through, if they are asked in a gentle way, they are more likely to open up to you. A person is not likely to spontaneously share their feelings with you, so simply asking them about their life and how they are coping etc. may be the push that they need to talk to someone about what they are dealing with. 

In the case of suicide ideation, research has shown that when they are asked gently and caringly, it is only a small amount of people that will deny that they have been contemplating suicide.

Suicidal Ideations Affirmation:

My life is worthy of living, and my feelings are temporary. My thoughts won’t take over my life.

Source: Harvard, Help Guide; Researcher: Devmi Epaarachchi

Burnout

Hello, My Name Is Burnout.

Burnout is when someone suffers from physical, emotional and mental exhaustion or a state of ‘giving up’ due to excessive and prolonged stress.

Not sure if you have Burnout? When we constantly feel overwhelmed, drained, ‘done’ or unable to meet our deadlines it perhaps is a sign we’re suffering from burnout. Burnout** is often more pronounced in helping professions but can be experienced by all.

It will have you…

1) Lack of motivation to do tasks that previously did not seem difficult 

2) No longer finding enjoyment in your daily tasks 

3) Taking your frustration and irritability out on those around you 

4) Having a negative outlook of the world at all times 

5) Lowered immunity, increasing your chances of getting sick

** Note that depression is not the same as burnout all though it is mistaken as being similar. For example, those with depression have overreactive emotions and loss of energy, whereas someone suffering from burnout has dulled emotions or an apathetic view, and loss of motivation and hope.

Okay, now, how do I move forward?

1) Reach out to those around you: express how you are feeling without shame. Chances are, the people around you have experienced the same feelings you have and it can be a positive experience to share how you are feeling with another person. 

2) If your burnout is tied to your work, try to become more sociable at work and form friendships (whether those friendships are big or small!). Feeling isolated in your workplace can cause burnout, so next time there’s a work lunch or dinner (or these days, zoom meetings). Try your best to attend and be present. 

3) Prioritize your sleep. Research continues to show that those with poor sleep tend to suffer from work-related burnout. Whilst it is tempting in our society to pack more and more into our days, there is nothing wrong with knowing when to say no for the sake of your health.

Try to limit thinking of your job or ‘to-do’s’ in your leisure time and before bed. Of course, not all of us can get 7-9hrs of sleep but where possible, aim for a minimum of 7. Your body will thank you later!

Burnout Affirmation

I am more than my to-do list. Productivity does not define me.

Source: Harvard, Help Guide; Researcher: Devmi Epaarachchi

Schizophrenia

Hello, My Name Is Schizophrenia

Schizophrenia is a severe mental illness where a person experiences extreme psychosis, that includes delusions and hallucinations. It reduces one’s level of motivation, expressiveness and overall demeanor. Whilst it is debilitating, it is treatable.

Being in the life of someone with schizophrenia can…

bring a unique set of challenges due to the variety of symptoms, as well as their intensity. Understand that you, nor medication can cure them, but family and friends support coupled with medication will all lead to your loved one being able to live a fulfilled life. In a general sense, try to not be sarcastic with the person, or express frustration and anger towards them. No matter how draining episodes can feel, remember that your loved one is not at fault. Your loved one is in just as much pain and fear as you may feel, and they too are terrified of the loss of control they feel.

Okay, now, how do I interact with them?

1) Learn about the unique challenges that a schizophrenia diagnosis brings to all those affected. Do not deny the illness, but rather accept it, and understand it will be difficult for you and your loved one. 

2) Understand that it is possible for your loved one to experience a full, promising life despite their diagnosis. Their lives are just as meaningful and profound as those who don’t receive a diagnosis of Schizophrenia. 

3) Some people with schizophrenia may not want to get treatment out of a fear of appearing ‘crazy’. If this is the case, encourage them to get treatment in a less pervasive way, such as getting help for insomnia (which is often a symptom of schizophrenia). This can make a visit to the general practitioner or psychiatrist a little less threatening. Assure them that you will be by their side. 

4) Since schizophrenia tends to be episodic (i.e. happens in cycles or episodes) encourage the person to develop strategies that can help them reduce the severity of episodes. For example, help your loved one or friend develop strategies that will reduce overall stress and anxiety such as meditation, exercise or an activity they particularly enjoy!

Note that these aforementioned examples aren’t magical cures, but rather, things that improve the quality of life for all people.

Schizophrenia Misnames

Split personality Disorder. This is not the same as Schizophrenia.

Source: Sane, Help Guide; Researcher: Devmi Epaarachchi

Triggers

Hello, My Name Is Triggers.

Triggers or a Trigger is when something sets off a flashback that mentally transports the person to the initial place they endured trauma. For example, the sound of fireworks can be a trigger for someone who served in the army, or someone who grew up in a war stricken country.

How to Interact to Someone with Triggers?

1) Be careful not to be insensitive towards someone who has triggers. Whilst it might not be an issue for you, it causes severe distress to those who are affected .

2) Ask the person if they are having flashbacks of the incident/situation when it seems as though they have been ‘triggered’. Assure them that whilst these flashbacks seem real, they are now in the past. 

3) Assure them that they are not in danger when they have experienced a trigger. Remind them that they are with someone who understands, and that they are safe. 

4) It is important for us to face our fears and step outside our comfort zones, but also assure the person that they are under no obligation to stay in a situation /deal with a person that causes triggers. *It is okay to be upset, accept those feelings and then progress with the rest of your day*

Okay, now, how do I move forward from triggers?

It is important that if a loved one, friend or family member experiences triggers, you do not minimize the pain that they bring.

1) Reassurance is key, as oftentimes this is what is needed for those who experience triggers. Remind them that the fear and suffering that come flooding back to them with a flashback is in the past, and that they are now much stronger and able to handle lifes challenges.

2) In instances of severe triggers, distractions can be helpful, as is deep breathing techniques. If the person triggered appears to be physically distressed, provide them with comfort and warmth.

Misnames:

Attention Seeker

Source: Psych Central, Supportiv; Researcher: Devmi Epaarachchi

Obsessive Compulsive Disorder (OCD)

Hello, My Name Is Obsessive Compulsive Disorder (OCD)

OCD is an anxiety disorder, where people are troubled by reoccurring unwanted thoughts, images, impulses or/as well as obsessions and repetitive rituals i.e. checking the door multiple times, over cleaning etc. People with OCD are usually aware that their symptoms are irrational and excessive, but they find the obsessions and compulsions impossible to resist.

When loving someone with Obsessive Compulsive Disorder…

it is important to not enable or validate their OCD within your household, friendship, relationship etc. Participating in their rituals (cleaning for example) or compulsions, making accommodations for their fear avoidance can actually do the opposite of helping, it is incredibly detrimental to their remission. Little by little, encouraging them to minimize their indulgence in their OCD will garner more positive, substantial results. 

Okay, now, how do I interact with them?

1) Recognize and be congratulatory of their achievements in managing obsessions or compulsions, regardless of how small it may seem. OCD sufferers often mention that family and friends don’t recognise how difficult seemingly easy tasks can be, so recognising a job well done alleviates their anxiety. 

2) Avoid personal criticism; the sufferer knows how annoying and debilitating OCD is, they suffer from it! Remind yourself that it is the OCD  you are angry at, not the person. 

3) Encourage your family member or friend to resist their compulsions or obsessions as much as possible. No one can be ‘cured’ overnight. 

4) Whilst it is important to check in on your family member or friends' progress, do not define them by the disease. Maintaining a normal routine, and placing limits on talking about OCD is liberating for the person who suffers from it, and their loved ones.

Obsessive Compulsive Disorder Misnames

Neat Freaks

Source: International OCD Foundation, Beyond OCD; Researcher: Devmi Epaarachchi

Bipolar Disorder

Hello, My Name Is Bipolar Disorder

Bipolar Disorder is a chronic mental health condition that caused strong changes in mood and energy. It is contrasted with periods/episodes of euphoric sensations (mania) and extreme lows (depression). It’s important to note that Bipolar disorder presents itself in many forms, and “Bipolar Disorder” describes a group of mental health problems.

Loving someone who’s bipolar disorder can be…

difficult to manage being in the life of someone with a condition like Bipolar disorder, as it can tend to be all encompassing of the person’s life. However, it is important to keep in mind that this is a mood disorder, that is just as real of a condition such as diabetes, or heart disease; things they say are often effects of the disorder, and not representative of the person. At the same time, it is important to not dismiss their beliefs. Instead, seek to discuss with them their thinking, and calm them down with rational and objective thoughts.

Okay, now, how do I interact with them?

Remember that Bipolar disorder is just as real as a physical illness; it is not due to a weakness of the person affected. It is a treatable, yet difficult disease. 

1) Educate yourself about the unique situation and symptoms your family member, friend  or loved one is facing. The better educated you are, the more understanding and empathetic you can be. 

2) When/if you are able to, offer to help the person affected with daily tasks during their ‘episodes’. Offering to watch their kids, doing their grocery shopping or general housekeeping can go a long way. 

3) Encourage them to have a routine, and regular sleep schedule as much as possible. 

Bipolar Disorder Misnames

Multiple Personality Disorder or Split personality Disorder. These are not the same as Bipolar disorder.

Source: DBSA, Black Dog Institute; Researcher: Devmi Epaarachchi

Ghosting

Hello, My Name Is Ghosting.

Ghosting is when a person you are dating, significant other or even friend cuts off all forms of communication with you, without any prior warning or justification. In addition, the ‘ghoster’ will ignore any form of reach out made by you, or a friend on your behalf.

It will have you…

1) Feeling ashamed, worthless and wondering if it’s your fault (similar to gaslighting)

2) Feeling a sense of low self-esteem and self worth. In fact, since ghosting is so sudden it can actually cause physical pain. Social rejection such as ghosting can cause severe trauma.

3) Cautious of starting a new relationship due to the fear of being ghosted. In fact, you might end up ghosting a romantic partner because you are afraid of facing that same rejection. Ghosting might become a defense mechanism.

Okay, now, how do I move forward?

It is important to remember that those who ghost don’t have the best emotional intelligence in the first place (perhaps it was a blessing a disguise for you). They may not even realise what they did was hurtful. Remember: These people do not handle any form of confrontation well, so pursuing answers will be of little/no comfort to you.

1) Acknowledge the feeling of rejection, and slowly let go of that relationship

2) Take your time to immerse yourself in hobbies and strengthening relationships with friends and family.

3) Work on boosting your self-esteem, without seeking validation from others for it.

Post-Gaslight Affirmation

[Name of Person] ghosting is about their fears, not mine. I am strong and worthy.

Source: Huffington Post, Psychology Today; Researcher: Devmi Epaarachchi

Generational Curses

Hello, My Name Is Generational Curses

Generational curses are negative attributes or ways of coping, that are passed down from one generation to the next. For example, the specific ‘curse’ is passed down from great grandparents, grandparents, parents and eventually yourself.

A ‘curse’ could be violence, parenting styles, poor schooling, issues with trusting others etc. The list goes on. If you hear certain things enough, you will eventually start to believe in these ‘curses’ yourself, and think you’re next.

Eventually, you start to carry the guilt and anger of having fallen to the curse and the pain is all consuming. 

Generational curses don’t have to be feared. 

What we need to realise, is that the pain felt when falling to a generational curse is NOT an omen, or something to fear - it is the call to action we have been searching for. The ‘curse’ is merely a symptom of something deeper. While they bring us pain, it is the opportunity for something more; the ability to finally break free. Acknowledging these curses, and perhaps having felt the ‘curse’ allows for us to take the steps needed to make sure the cycle ends and does not continue. 

Acknowledging the curse

Before we start to break the cycle, we must first face and honor the lives and stories of our parents, grandparents, great grandparents and so on. While this process is painful, it is only by doing so we can break free from these ‘curses’. We have to take on a survivor mindset - we are here, we have come this far and we are here to acknowledge and learn of our past suffering so we can identify these destructive patterns and put a stop to them for good.

Breaking the curse

In order to break the curse, ask yourself these questions to map out the beginnings of your pain.

1) What is the earliest memory of this particular pain (related to the ‘curse’)?

2) How old were you?

3) What was the situation, which people were mostly around you?

4) What people in your family have experienced the ‘curse’? How did they cope?

5) How do you feel when you experience pain attached to the ‘curse’? Sadness, depression, anger etc. ? 

Also, Writing down or journaling your answers to these questions can help you map out a timeline with your earliest experiences so you can unpack your thoughts in a cohesive way, and think about behaviors and cycles you have witnessed yourself. You may notice patterns in the way you’ve handled adversity in your life. 

Let go of the past by…

having a session of reflection, you may need to repeat these steps more than once - healing isn’t one-and-done - its a long, sometimes painful process, but it is necessary for true healing and empowerment.

Once you’ve fully unpacked the pain and ‘curse’, you can begin to let go of that trauma and start building healthy adaptive behaviors by having…

1) Thoughts that empower you as a person, positive self-talk ( I am worthy, I am capable and I can make good choices, I am not ONLY my past etc.)

2) Engaging in behaviours that will enhance your life, not take away from it

Source: The Signal, Researcher: Devmi Epaarachchi

Gaslighting

Hello, My Name Is Gaslighting.

Gaslighting is when a person manipulates your mental state into questioning or distrusting your reality and sanity. Fun Fact: The word ‘gaslighting’ actually comes from the 1944 movie Gaslight starring Ingrid Bergman.

It will have you…

1) Confused if you are a victim since gaslighting isn’t visibly abusive in the traditional sense. There are usually no signs of physical abuse.

2) Feeling a low self-worth and self-esteem; can make you feel incredibly helpless.

3) Genuinely believing the lies you’re being told, distorting your perception of reality.

4) Distancing yourself from your relationships with others (friends, family) because gaslighter’s try to isolate their victims from their loved ones.

5) Blaming yourself for the emotional trauma you are currently enduring.

Okay, now, how do I move forward?

1) Remember, Gaslighting isn’t about you: it’s about the gaslighter’s need for power and superiority. People who gaslight are very insecure and this is their way of feeling safe. 

2) You need to accept that they are very, very unlikely to change their behavior. It’s the only behavior they know to deal with the world. Letting go of your wish for things to be different is crucial. 

3) Develop a healthy amount of detachment from the gaslighter. Build a support system that you can clarify your true reality with if things seem to be spiralling out of control. 

4) We know, We know… Total detachment can be hard, so it’s important to maintain rationality. Journaling about a particular situation from your own point of view can help with that.

Post-Gaslight Affirmation

This isn’t about me. I am in control of my reality, let [said person] have their alternative facts.

Source: The Gaslight Effect, Dr. Marie Hartwell-Walker; Researcher: Devmi Epaarachchi

Microaggressions

Hello, My Name Is Microaggression.

Microaggressions are subtle and indirect statements or actions that seek to discriminate members of a marginalized group, such as a racial or ethnic minority.

Microaggressions can affect your mental health by…

1) heightening feelings of not belonging, not feeling comfortable in a store (due to employee suspicion of you)

2) causing feelings of being trapped in a stereotype that you can’t break free from 

3) causing uncertainty about whether an interaction was subtly snide or not can be somewhat distressing, always leaving you second guessing yourself

4) leading you to worse outcomes or prognosis of your condition when dealing with microaggressions in healthcare.

5) causing lead to suicidal thoughts after repeated exposure to microaggressions.

Okay, now, how do I move forward after experiencing microaggressions?

1) If you’re comfortable, take the time to explain to your friend/colleague etc. why their words are hurtful and shouldn’t be repeated. Only do this if you are comfortable doing so; your existence does not need to be justified to anyone.

2) Effective dialogue is key to stop microaggressions from continuing. Whilst we may feel like immediately using highly emotional language, instead say “Hey, what you said may have been a genuine question but it makes me feel uncomfortable and hurt, it seems racially charged.” By approaching the situation this way, a dialogue can ensue where the perpetrator of the microaggression can gain more perspective and hopefully become more educated on the topic at hand.

3) Always remember that a microaggression against you isn't something you cross to bear – it is reflective of the other person’s thoughts and attitudes. Whilst there is nothing we can do to stop microaggressions from occurring (they’re not our fault) there are some ways in which to deal with them.

Microaggression Affirmation:

Here Affirm that you are not the problem just because you experienced this. I am a unique individual with unique experiences. I am not the reflection of others perceptions of me. 

Source: Kevin L. Nadal, APA, Forbes; Researcher: Devmi Epaarachchi

Anxiety

Hello, My Name Is Anxiety.

Anxiety is when feelings of worry or stress don’t disappear after the stressful event has passed, but continue to remain. Usually, these feelings of discomfort are so strong they interfere with your daily life. Social anxiety is one of the most common types of anxiety.

Loving someone with anxiety looks like…

At times it may seem difficult being a part of the support system of someone with anxiety, especially if things aren’t moving positively. It is important to remember that your job is not to cure the person, but to help relieve them from anxiety. Taking on too much responsibility is in fact a symptom of anxiety so don’t fall into that trap! Always try to seek professional help where possible.

Okay, now, how do I interact with them?

1) Do not tell someone who suffers from anxiety (whether it’s social anxiety, panic attacks or phobias) to just ‘get over it!’. This does not help and only adds to their stress. 

2) If the person is comfortable talking about it, ask them to share their feelings of stress and worry with you, whatever it may be. This helps with feelings of loneliness that can come with their specific anxiety.

3) Specifically with social anxiety, encouraging the person to go to social events with you can help. However, do not push them to do something they are clearly too uncomfortable to do. If they only want to stay for 10 minutes, respect that wish and congratulate it. Each step is progress.

4) Reassure the person that with time, and help, they can overcome their anxiety. Make sure they know that they are not their disease, and it is just another facet of their life. Shaming them and making them feel “not normal” is not the thing to do.

Anxiety Misnames

Attention Seeker and Immature.

Source: Berkeley, Beyond Blue; Researcher: Devmi Epaarachchi

Depression

Hello, My Name Is Depression

Depression is when a person experiences low mood and sadness intensely for a prolonged period of time – weeks, months, or even years without a distinct reason. It is a serious condition that affects your physical and mental health as well as daily life.

Loving someone with depression looks like…

Be mindful of the fact that you cannot heal or ‘fix’ the person. Not you, or even a trusted professional can fix a person with depression. You can listen to their feelings, help them find a professional who they can talk to, and encourage every small achievement on their road to recovery. However, recovery ultimately lies in the hands of the person who is depressed. The best thing you can do is provide unconditional love and support. 

Okay, now, how do I interact with them?

1) Do not underestimate the severity of depression. The risk of suicide is real. Telling them to ‘just take a deep breath’ or ‘be mindful’ may come from a good place but does little to help. Be aware that depression completely drains a person’s energy and positive outlook. Reassure them that you are there for them unconditionally.

2) Do not sugar coat or hide the issue. Try not to cover up for them, or lie on their behalf. Doing so only hinders their condition and may mean they’re less likely to seek much needed treatment.

3) Congratulate their achievements no matter how small they may seem. Perhaps they cleaned their room, made their bed, or dressed up nicely. Even these seemingly small things are incredibly difficult to a person suffering from depression, so every small step counts towards their path in recovery.

4) Remember, a person suffering from depression really needs from a loved one or friend is a person to listen. This is much, much more important than giving advice (even though it is with good intentions). Be willing to listen without judgement, and provide them with a safe space to talk about their feelings.

Depression Misnames

Lazy, Irresponsible, Weak.

Source: University of Michigan, Help Guide, Beyond Blue, Unity Point; Researcher: Devmi Epaarachchi

Post Traumatic Slave Syndrome

Hello, My Name Is Post Traumatic Slave Syndrome.

PTSS (Post Traumatic Slave Syndrome) is a theory developed by Dr. Joy DeGruy that seeks to explain the adaptive/survival behaviors of African American communities. In essence, PTSS exists because of trauma that has spanned generations as a result of chattel slavery.

It is important to remember that chattel slavery was based purely upon the belief that Africans were inherently/and or genetically lacking and inferior to those who were Caucasian. Chattel Slavery was then followed by institutionalised racism which continues to cause trauma.

Some effects of PTSS include…

1) Multigenerational trauma that continues to get passes down due to oppression that is one faced.

2) A lack of opportunity to heal from past trauma, causing it to be chronic and enveloping your daily existence.

3) Little/minimal access to the benefits available in society.

4) Feelings of hopelessness and depression which leads to a self destructive outlook on life.

5) Always being fearful of others; whether they belong to your own group or not. You may start to fear your own friends and family

6) Internalised Racism : it is possible that you may resent your culture and heritage as well as the physical attributes of your culture.

Well, what’s institutionalized racism?

Essentially, institutionalised racism is different from explicit racial discrimination. Instead, it is weaved into the fabric of our lives. Instead, policies and laws determine who has access to certain goods, services and opportunities dependent on the race of a person. This results in severe racial gaps amongst every system; criminal justice, health, education, banking and more. It affects where you live, where you go to school, income, exposure to pollutants and much, much more. Institutionalized racism is often invisible, but that doesn’t mean the danger is any less dangerous.

Steps we can take to deal with PTSS: 

The physical abuse witnessed and learned by Black slaves has been passed from generation to generation: it is VITAL to promote healing by…

1) Difficult conversations need to be had in order to heal from the long-lasting damage on self worth. 

2) Letting go of negative perceptions that have been created by society, and fulfil the potential we have been given. It is important that from a young age, Black children begin to envision a future that is fulfilling and worthy. In doing so, it is also important to remember that simply due to the color of one’s skin, they must work harder than their counterparts.

The oppression they may face should not be minimized or invalidated. Instead, community and family must work towards shaping children from a young age to believe they are capable, worthy and creative beings who have all the potential they desire. 

3) Being aware of the challenges you may face in your life – do not let it hinder your own personal growth. Rebuild your sense of self while helping others; connect with other black individuals and give each other the space to create their own story and way in the world. 

Moving forward from Post Traumatic Slave Syndrome Affirmation:

There is nothing wrong with me, or where I belong. I am imperfect, but equal. I am on my path to healing and blissful freedom.

Source: Post Traumatic Slave Syndrome, Higher Education Commons, UNC; Researcher: Devmi Epaarachchi

PTSD

Hello, My Name Is PTSD.

PTSD (Post Traumatic Stress Disorder) is a disorder that can occur when people have experiences or witnessed a traumatic event. These could include, but are not limited to, abuse, terrorism or any other violent personal assault.

Loving someone with PTSD looks like…

Like many other mental illnesses, be wary of using language that can be hurtful. Do not tell them they will simply be okay or offer unsolicited advice on how they should handle this situation. You must work hard to make sure they do not feel weak, or cloud their feelings with your own experiences and feelings. Try to rebuild their trust and safety. PTSD alters the way a person views the world and this is frightening. If there are ways you can help feel them secure and protected, do not hesitate to do so. This will help their recovery immensely.

PTSD can affect your mental health by…

Causing Hypervigilance and Paranoia: for example, always being afraid of being confronted with subtle, yet pervasive acts of racism (insults, looks or scowls from other people, etc). It can leave the person to always feel as if they are facing anxiety. Over time, this develops into a chronic fear and can contribute to PTSD when an even more stressful situation is encountered.

Okay, now, how do I interact with them?

1) Provide social support. While respecting their boundaries, your comfort can help the person suffering from PTSD to overcome their feelings of grief and unhappiness. Genuine support is one of the most important factors in PTSD recovery.

2) Do “regular” things with the person who is suffering from PTSD – exercising, going out to eat, taking up a hobby together or going out to eat. These things often times have little to do with PTSD or trauma experiences, and can enrich the life of someone who suffers from PTSD.

3) Educate yourself on their unique symptoms, triggers and effective methods of treatment. No presentation is the same, and the better you understand their situation, the more helpful you can be. 

4) If the person in your life with PTSD chooses to share their experience with you, be mindful to listen without judgement, interruption or giving advice. Active listening is one of the most important tools you have to help them. 

Biggest PTSD Myth…

Only people in the military can get PTSD.

AND

Though Black men and women have lower rates of anxiety compared to their counterparts, they have a higher prevalence for PTSD. One in 10 black men and women experience trauma; a lot of this trauma is race based.

Source: Help Guide, Psychiatry; Researcher: Devmi Epaarachchi

Racism

Hello, My name is Racism.

Racism is when prejudice, discrimination, or antagonism directed against someone of a different race based on the belief that one's own race is superior. The belief that another person is less than human usually because of the colour of their skin. 

Racism can affect your mental health by…

1) creating feelings of not belonging in the wider community

2) causing deep rooted shame towards their own culture, resulting in poor self esteem

3) making you feel cornered or alone in common shared spaces, due to the lack of representation of people who look like them

*important to note that most of the profound effects of racism on mental and physical health stem from social and economic systems that practice by/within racist frameworks. 

Okay, now, how do I move forward?

Dealing with racism in daily life is no small challenge. Why must the burden be placed upon the person affected by it? However, finding healthy ways to push back against racist remarks, and affirm your identity is empowering, and a healthy coping mechanism.

1) Getting involved in causes that matter to you, joining discussions or simply offering a different point of view in a conversation can all go a long way in alleviating your feelings of frustrations.

2) Recognize your worth and take pride in your accomplishments, hard work and unique skills.

Affirmation for healing racism.

I have a voice, my feelings need to be heard. I am worthy of belonging.

Source: ADL, University of California; Researcher: Devmi Epaarachchi