LINKS AND RESOURCES

  • Common Symptoms of Anxiety

    Anxiety can manifest in various ways, affecting your thoughts, feelings, and behaviors. You may experience some or all of the following:

    Thoughts:

    • Constant worry about the future

    • Difficulty concentrating or mind going blank

    • Overthinking and imagining worst-case scenarios

    • Self-doubt and negative self-talk

    • Feeling like you're "going crazy"

    Feelings:

    • Overwhelm and feeling on edge

    • Restlessness or feeling keyed up

    • Irritability and mood swings

    • Feeling disconnected from yourself or your surroundings

    • Panic or a sense of impending doom

    Physical Sensations:

    • Rapid heartbeat or chest tightness

    • Sweating or hot flashes

    • Trembling or shaking

    • Shortness of breath or feeling smothered

    • Nausea or stomach discomfort

    • Dizziness or light-headedness

    • Muscle tension or aches

    Behaviors:

    • Avoiding situations that trigger anxiety

    • Procrastination or difficulty making decisions

    • Seeking constant reassurance from others

    • Difficulty sleeping or changes in sleep patterns

    • Changes in appetite

    • Fidgeting or restless movements

    • Withdrawing from social situations

    Remember, everyone experiences anxiety differently. Our course will help you understand your unique anxiety patterns and develop personalized strategies to manage these symptoms effectively.

  • Common Symptoms of trauma (PTSD)

    1. Intrusive Thoughts

    Explanation: Distressing memories, flashbacks, or nightmares of the trauma, often occurring unexpectedly.

    Example: A person who experienced sexual trauma may have flashbacks triggered by specific places or sensations. An accident survivor might recall the event when in similar settings.

    2. Avoidance

    Explanation: Avoiding anything that reminds them of the trauma, such as certain places, people, or activities.

    Example: A war veteran may avoid crowds or loud sounds that mimic combat, while a survivor of childhood violence might steer clear of family functions.

    3. Negative Changes in Thinking and Mood

    Explanation: Persistent negative feelings (e.g., guilt, anger), difficulty remembering the trauma accurately, and feeling disconnected from others.

    Example: A birth trauma survivor may struggle to connect with their baby, feeling overwhelmed with guilt or sadness.

    4. Hyperarousal (Increased Anxiety)

    Explanation: Being constantly "on guard," easily startled, and having trouble concentrating or sleeping.

    Example: A car accident survivor might feel anxious while driving, always anticipating another accident. A person who survived childhood abuse may suffer from chronic anxiety in social situations.

    5. Issues with Sexual Intimacy

    Explanation: Difficulty engaging in or enjoying sexual activities due to trauma-related triggers or negative associations.

    Example: A survivor of sexual abuse may struggle with physical closeness, feeling discomfort or panic during intimacy.

    6. Loss of Confidence and Self-Esteem

    Explanation: Feeling less worthy or capable as a result of the trauma, leading to self-doubt.

    Example: Someone who survived childhood violence may doubt their ability tosucceed in relationships or at work, feeling they are "not good enough."

    7. Lack of Trust and Safety

    Explanation: Feeling unsafe around others or being unable to trust people, even those close to them.

    Example: A person who experienced a violent attack may struggle to trust new people, constantly feeling suspicious or guarded.

    8. Blaming Yourself for the Event

    Explanation: Believing that the trauma was your fault, even if evidence shows otherwise.

    Example: A sexual assault survivor might think, “I should have done something differently,” and feel they caused the assault.

    9. Feeling Detached from Yourself and Others

    Explanation: Feeling disconnected from your body, emotions, or surroundings, or from people you care about.

    Example: A childhood trauma survivor may feel as if they are watching themselves from outside their body during stressful situations, unable to connect emotionally with others.

    10. Nightmares that Reenact the Trauma

    Explanation: Recurring dreams in which the person relives the trauma or experiences similar threatening situations.

    Example: A war veteran might have vivid dreams of combat, waking up in a panic. A sexual trauma survivor could have nightmares that mirror the abusive event.

    11. Feeling Powerless, Hopeless, Helpless, and Worthless

    Explanation: Overwhelming feelings of being unable to change your situation, paired with low self-worth.

    Example: A survivor of sexual abuse may feel helpless in relationships, believing they have no control. A person who experienced childhood violence might feel hopeless about their future or sense of value.

    12. Negative Beliefs About Yourself

    Explanation: Internalizing beliefs that “I am not good enough,” “I did something wrong,” or “It’s my fault.”

    Example: A sexual abuse survivor might constantly think they are unworthy of love or blame themselves for the abuse.

    13. Triggers

    Explanation: External stimuli that cause an emotional or physical reaction related to the trauma.

    Example: A survivor of a car crash might become extremely anxious when hearing the sound of screeching brakes, or a person who experienced sexual abuse might feel panicked when certain smells are present.

    14. Fight, Flight, Freeze, or Fawn Responses

    Explanation: Automatic survival responses to perceived threats that can be triggered by reminders of trauma.

    Example: A person who experienced childhood abuse might freeze or shut down during arguments, or a trauma survivor might always feel the urge to run away (flight) when stressed.

    15. Difficulties in Social Situations

    Explanation: Struggling to engage socially due to anxiety, distrust, or feeling out of place.

    Example: A person who survived childhood violence may find social gatherings overwhelming, preferring to isolate. Someone with sexual trauma might avoid close relationships, fearing intimacy or rejection.

    This list highlights common PTSD symptoms with a trauma-specific lens, addressing diverse experiences like sexual trauma, accidents, and childhood violence, and is attuned to a New Zealand context.

     

  • Self-Assessment Resources

    While professional diagnosis is essential, self-assessment tools can help you better understand your symptoms and determine if you might benefit from seeking further help. Here are some reliable, easy-to-use online resources for self-assessment:

    Remember, these self-assessments are not diagnostic tools. They're designed to help you recognize potential symptoms and decide if you should seek professional help. If your results indicate significant symptoms, or if you're concerned about your mental health, please consult with a healthcare professional for a thorough evaluation.

    In our Mind-Body Harmony course, we'll dive deeper into understanding your trauma symptoms and develop personalized strategies to manage your symptoms effectively.

    PTSD (Post-Traumatic Stress Disorder)

    1. PCL-5 (PTSD Checklist for DSM-5)

    Here’s a list of self-assessments specifically focused on trauma from sexual abuse, birth trauma, war, accidents, and violence experienced in adulthood or childhood. These tools are designed to help you reflect on your experiences and assess whether you may be dealing with PTSD symptoms. If you’re concerned about how you’re feeling, these assessments can give you insight, but it’s important to follow up with a professional for an official diagnosis.

    1. Sexual Abuse and Sexual Assault PTSD Self-Test

    • How It Works: This test is designed for survivors of sexual abuse or assault. It asks about your experiences with intrusive thoughts, avoidance, and negative changes in mood, which are common after sexual trauma.

    • Why It Helps: If you’ve been through sexual abuse or assault, it’s common to struggle with feelings of shame, trust issues, and even difficulty with intimacy. This self-assessment will help you reflect on those feelings and see if they align with PTSD symptoms.

    • Link: https://www.mind-diagnostics.org/

    2. Birth Trauma Self-Assessment

    • How It Works: This tool is focused on assessing whether you may be experiencing PTSD related to a traumatic birth experience, such as emergency interventions, unexpected complications, or feelings of helplessness.

    • Why It Helps: Many people don't realize that difficult or traumatic births can lead to PTSD. If you’ve been having flashbacks, anxiety about childbirth, or trouble connecting with your baby, this assessment can help identify what you’re experiencing.

    • Link: https://www.birthtraumaassociation.org/

    Please note that if you have PTSD as a result of a birth trauma in NZ, you are eligible for funding though ACC.


    https://www.acc.co.nz/for-providers/provider-contracts-and-services/maternal-birth-injuries

    3. War and Combat PTSD Self-Test

    • How It Works: This assessment is specifically for veterans or individuals who have experienced combat or military-related trauma. It evaluates symptoms like hypervigilance, nightmares, and avoidance.

    • Why It Helps: War and combat trauma can cause severe distress and isolation. If you’re having trouble with certain triggers like loud noises or crowds, this test will help determine if you’re dealing with PTSD.

    • Link: chromeextension://efaidnbmnnnibpcajpcglclefindmkaj/https://www.newriver.marines.mil/Portals/17/Documents/3%20PTSDTBIChecklists20100819.pd

    4. Accident Trauma Self-Assessment

    • How It Works: This tool assesses whether you may be experiencing PTSD following a serious accident (such as a car crash). It focuses on your reactions to reminders of the event, avoidance behaviours, and feelings of fear or helplessness.

    • Why It Helps: Accidents can be life-altering. If you’re avoiding driving, experiencing flashbacks, or finding yourself tense and jumpy, this assessment will help you see if your symptoms are related to PTSD.

    • Link: https://screening.mhanational.org/screening-tools/ptsd/

    5. Childhood and Adult Violence PTSD Self-Test

    • How It Works: This test is aimed at individuals who have experienced physical violence or abuse in childhood or adulthood. It looks at whether you’re experiencing flashbacks, avoidance, or other symptoms of PTSD related to this type of trauma.

    • Why It Helps: If you’ve been through violence, it can have long-lasting effects on your self-esteem, trust in others, and ability to feel safe. This self-assessment will help you explore whether these feelings are part of PTSD.

    • Link: https://www.mind-diagnostics.org/ptsd-test

    6. Trauma from Violence and Assault (Adult or Child) Self-Test

    • How It Works: This assessment looks at your trauma symptoms following an experience of violence, whether in childhood or as an adult. It measures common PTSD reactions like nightmares, emotional numbing, and hypervigilance.

    • Why It Helps: Many people don't realize that experiences of violence can lead to PTSD. This self-test can help you identify if you’re experiencing these symptoms and provide a path forward for seeking support.

    • Link: https://www.ptsd.va.gov/professional/assessment/adult-sr/ptsd-checklist.asp)

    These self-assessments are useful tools to help you better understand what you’re experiencing and whether your symptoms are consistent with PTSD. However, they are not diagnostic tools. If you feel distressed by the results, it’s important to speak with a mental health professional for further support.