Tag: PTSD

The Benefits of EFT Tapping

Close up of a person with long brown hair massaging one of the EFT tapping points on their head to relax themselves.

What Is EFT Tapping?

EFT — sometimes referred to as “tapping” or “psychological acupressure” — is a somatic treatment meant to help soothe stress and strengthen the mind-body connection, Stretcher says.

Somatic therapies like EFT work by helping to release trauma and stress stored in the body, Stretcher adds, and often use a combination of body movement and thought practice to help people move through tension.

Like the traditional Chinese medicine practice of acupuncture, EFT uses meridian points — or energy centers — on the face and upper body to calm both your central nervous system and your mind. But instead of using acupuncture needles to access these meridians, EFT uses fingers to “tap” and apply pressure to the body.

As you tap, you repeat a phrase that both addresses and accepts the source of discomfort.‌ For example: “Even though I have a problem (e.g., stress, anxiety, etc.), I deeply and completely accept myself.”

Both the tapping and phrase work together to regulate the nervous system and reduce “cognitive noise” or unwanted thoughts, says Melissa Miller, LMHC, a psychotherapist with FOLX Health.

Often, EFT is used as an in-the-moment coping skill to help with a broad range of symptoms, including pain, anxiety and depression, as well as physical markers of distress like high blood pressure, heart rate and cortisol levels, Miller says.

“Tapping allows for the body and mind to let go of negative emotions that arise from distressing occurrences,” Miller says.

In fact, research has shown that EFT tapping is effective for managing anxiety, depression, PTSD and phobias.

What Are the EFT Tapping Points?

Each EFT tapping point has its roots in traditional Chinese medicine and is believed to improve energy flow and bring balance to the body and corresponding internal organs.

In psychology, though: “It is thought these meridians may relate to the nervous system. Tapping these points may help you return to a regulated parasympathetic (or ‘rest and digest’) state,” Stretcher says.

There are 12 meridian points in traditional Chinese medicine, and many more acupuncture points, but EFT focuses on nine major points, which include the following, per Miller:

  • ‌The palm point:‌ side of the palm, directly below the pinky finger
  • ‌The eyebrow point:‌ inner edge of each eyebrow, near the nose bridge
  • ‌The side eye point:‌ the bone along either eye, below the eyebrow
  • ‌The under eye point:‌ below either eye and on top of the cheekbone
  • ‌The under nose point:‌ the area directly below the nose and above the lips
  • ‌The chin point:‌ the crease between the chin and bottom lip
  • ‌The collarbone point:‌ one inch below each collarbone
  • ‌The under the arm point:‌ about one hand-width down from the armpit
  • ‌Top of the head:‌ the crown of the head

Even with these nine points in mind, it’s important to remember that EFT isn’t limited to only these points. Rather, these points were chosen because they are easy to find, access and get into a routine with, Miller says.

How to Do EFT Tapping

The EFT technique combines the physical act of tapping and a mental exercise (or “set-up statement”) to find physical and emotional comfort.

Here are the steps, according to Miller:

  1. Identify what you want to focus on. This could be something physical like a backache, or something causing emotional distress, like fear of missing an important work deadline.
  2. Rate the intensity of your feeling on a scale of 0 to 5, with 5 being the most intense.
  3. Create a set-up statement to address the issue. Your set-up statement should acknowledge the issue and its affect on you. Then, accept the issue. For example, if you are concerned about missing a work deadline, Miller suggests a statement like, “Even though I am worried, I accept how I feel.”
  4. Starting with your palm point, tap the area and repeat your set-up statement three times. Ideally, you are tapping each point only five to seven times, so if your set-up statement is long, Miller recommends shortening your statement as you tap your various points to something simple like, “anxious about deadline.”
  5. Then, move through the other eight tapping points while repeating your set-up statement. One full EFT sequence includes all nine points.
  6. Afterward, take a moment to rate your feelings on a scale of 0 to 5, and compare how you feel before and after.
  7. Repeat more EFT sequences until your score is lowered to a comfortable amount.
  8. Then, if needed, repeat the tapping points using affirmations. For example: “I am safe,” or “I choose to let go of this anxiety.”

The Benefits of EFT Tapping

While EFT is still being researched, there are a few studies that show tapping is an effective treatment for mental health issues — even for people who experience acute PTSD.

There are not many studies on EFT and PTSD in particular, but one older, stand-out February 2013 study from the ‌Journal of Nervous and Mental Disease‌ found that EFT significantly reduced psychological distress in veterans with PTSD. Even more impressive, after only six EFT sessions, researchers found that 90 percent of veterans involved no longer met clinical PTSD criteria.

Other research has found EFT to be helpful for the following, according to Purdue University:

  • Anxiety
  • Depression
  • Stress
  • Anger
  • Physical pain
  • Food cravings

And while the research is greatly limited and more studies need to be done, the previous ‌Journal of Evidence-Based Integrative Medicine‌ review suggests EFT tapping is potentially associated with some physical improvements in the body — like reduced blood pressure, cortisol levels and food cravings possibly tied to stress eating (which may aid in weight-loss efforts).

Source: ©Livestrong.com

National Vietnam War Veterans Day March 29

National Vietnam War Veterans Day is observed every year on March 29 and is a way to thank and honor our nation’s Vietnam veterans and their families for their service and sacrifice.

Vietnam War Images

In the heat of battle, in the devastated countryside, among troops and civilians equally hurt by the savagery of war, Larry Burrows photographed the conflict in Vietnam from 1962, the earliest days of American involvement, until 1971, when he died in a helicopter shot down on the Vietnam–Laos border. His images, published in LIFE magazine, brought the war home.

The photographs Larry Burrows took in Vietnam are brutal, poignant, and utterly truthful, a stunning example of photojournalism that recorded history and achieved the level of great art.

Source: Vintage Everyday

Coping with PTSD Symptoms

There are some direct ways to cope with specific PTSD symptoms. Try using these ways of coping to figure out which ones are helpful to you. Then practice them. Like other skills, they work better with practice.

Talk with a mental healthcare provider if symptoms continue for more than a few weeks or disrupt your daily life.

Unwanted, distressing memories, images, or thoughts

  • Remind yourself that they are just that, memories.
  • Remind yourself that it’s natural to have some memories of the trauma(s).
  • Talk about them with someone you trust.
  • Remember that, although reminders of trauma can feel overwhelming, they often lessen with time.

Sudden feelings of anxiety or panic

Traumatic stress reactions often include feeling your heart pounding and feeling lightheaded or “spacey.” This is usually caused by rapid breathing. If this happens, remember that:

  • These reactions are not dangerous. If you had them while exercising, they most likely would not worry you.
  • These feelings often come with scary thoughts that are not true. For example, you may think, “I’m going to die,” “I’m having a heart attack,” or “I will lose control.” It is the scary thoughts that make these reactions so upsetting.
  • Slowing down your breathing may help.
  • The sensations will soon pass and then you can go on with what you were doing.

Each time you respond in these positive ways to your anxiety or panic, you will be working toward making it happen less often. Practice will make it easier to cope.

Feeling like the trauma is happening again (flashbacks)

  • Keep your eyes open. Look around you and notice where you are.
  • Talk to yourself. Remind yourself where you are, what year it is, and that you are safe. The trauma happened in the past, and you are in the present.
  • Get up and move around. Have a drink of water and wash your hands.
  • Call someone you trust and tell them what is happening.
  • Remind yourself that this is a common response after trauma.
  • Tell your mental healthcare provider about the flashback(s).

Dreams and nightmares related to the trauma

  • If you wake up from a nightmare in a panic, remind yourself that you are reacting to a dream. Having the dream is why you are in a panic, not because there is real danger now.
  • You may want to get up out of bed, regroup, and orient yourself to the here and now.
  • Engage in a pleasant, calming activity. For example, listen to some soothing music.
  • Talk to someone if possible.
  • Talk with your healthcare provider about your nightmares. There are treatments that can help.

Difficulty falling or staying asleep

  • Keep to a regular bedtime schedule.
  • Avoid heavy exercise for the few hours just before going to bed.
  • Avoid using your sleeping area for anything other than sleeping or sex.
  • Avoid alcohol, tobacco, and caffeine. These harm your ability to sleep.
  • Do not lie in bed thinking or worrying. Get up and enjoy something soothing or pleasant. Read a calming book, drink a glass of warm milk or herbal tea, or do a quiet hobby.

Irritability, anger, and rage

  • Take a time out to cool off or think things over. Walk away from the situation.
  • Get in the habit of exercising every day. Exercise reduces body tension and relieves stress.
  • Remember that staying angry doesn’t work. It actually increases your stress and can cause health problems.
  • Talk with your counselor or healthcare provider about your anger. Take classes in how to manage anger.
  • If you blow up at family members or friends, find time as soon as you can to talk to them about it. Let them know how you feel and what you are doing to cope with your reactions.

Difficulty concentrating or staying focused

  • Slow down. Give yourself time to focus on what it is you need to learn or do.
  • Write things down. Making “to do” lists may be helpful.
  • Break tasks down into small doable chunks.
  • Plan a realistic number of events or tasks for each day.
  • You may be depressed. Many people who are depressed have trouble concentrating. Again, this is something you can discuss with your counselor, healthcare provider, or someone close to you.

Trouble feeling or expressing positive emotions

  • Remember that this is a common reaction to trauma. You are not doing this on purpose. You should not feel guilty for something you didn’t want to happen and can’t control.
  • Make sure to keep taking part in activities that you enjoy or used to enjoy. Even if you don’t think you will enjoy something, once you get into it, you may start having fun.
  • Take steps to let your loved ones know that you care. You can express your caring in little ways: write a card, leave a small gift, or phone someone and say hello.

Copyright © 2022 The StayWell Company, LLC.

Source: Coping with PTSD Symptoms (va.gov)

If you are having trouble sleeping because of your symptoms, please view this article which I hope will give you some comfort.

PTSD and Sleep: Rest Easier with Treatment – TUTORING YOU

National Vietnam War Veterans Day 3/29/2021

People touch the Vietnam Veterans Memorial, aka The Wall — etched with the names of more than 58,000 U.S. servicemen and -women who died in the war — as they visit the Washington landmark on Memorial Day weekend on Sunday. Photo: REUTERS/Jonathan Ernst

KEY POINTS

  • National Vietnam War Veterans Day is celebrated every March 29
  • The Vietnam War veterans were initially treated poorly when they returned
  • There are simple ways to show appreciation for Vietnam War veterans

On National Vietnam War Veterans Day, we recognize the many men and women who served and fought during the difficult conflict, giving them the appreciation they deserve.

It was on March 29, 1973, after nearly two decades of conflict, when the U.S. withdrew military forces from South Vietnam. The Vietnam War was one of the longest wars in U.S. history, spanning several presidents and affecting many generations.

However, those who served in the war haven’t always gotten the support they deserve. Some of them, History noted, were even treated with disrespect and hostility when they returned. Some were spat on, heckled, given the middle finger, or threatened. This despite the horrible experiences and “unspeakable horrors” they lived through in Vietnam. 

In 2017, National Vietnam War Veterans Day was established to finally give those who served the honor they deserve. Since then, the day has been celebrated every March 29.

Let’s look at some facts about the Vietnam War, its veterans and the occasion meant to recognize them. Courtesy–National Today, History and National Day Calendar.

  • Vietnam War Veterans Day celebrates not just the soldiers who fought but everyone who was involved, including their families and other soldiers who served during that period. 
  • The average age of soldiers during the Vietnam War was 19.
  • More than 58,000 American service members were killed during the Vietnam War, while over 150,000 were wounded.
  • It is estimated that about 610,000 Vietnam War veterans are still alive today.
  • In Vietnam, the war is called the “American War.”
  • It is estimated that some 3 million people were killed during the Vietnam War.
  • U.S. Senators Pat Toomey (R-Pa.) and Joe Donnelly (D-Ind.) introduced legislation to honor Vietnam War veterans with a day.
  • The Vietnam War is the second-longest war in American history after the Afghanistan War, which is still taking place.

Just another work day in South Vietnam.

Article credit: National Vietnam War Veterans Day 2021: Facts, Simple Ways To Celebrate (ibtimes.com)

Written Exposure Therapy: A Brief PTSD Treatment

Author(s): Denise M. Sloan, PhDBrian P. Marx, PhD

Description

Written Exposure Therapy (WET) is a brief, 5-session exposure-based psychotherapy for PTSD that is recommended by the VA/DoD Clinical Practice Guideline. WET differs from other trauma-focused psychotherapies in its cost-efficiency and low treatment drop out.

This course reviews the theoretical mechanisms and development of WET, presenting the supporting and on-going research for WET as an evidence-based treatment for PTSD. The authors provide a comprehensive description of the WET protocol and its delivery and describe the type of patient who would be a good candidate.

Goals and Objectives

  • Describe PTSD treatment
  • Discuss WET development
  • Describe on-going and future-planned WET studies
  • Identify appropriate patients for WET

Find a Therapist

Available en Español

Good treatments for PTSD are available. Here are some suggestions for finding a therapist, counselor, or mental health care provider who can help your recovery.

Things to Consider

  • If you are a Veteran, see Help for Veterans.
  • Make sure the provider has experience treating people who have been through a trauma.
  • Try to find a provider who focuses on evidence-based medications for PTSD or effective talk therapy for PTSD, such as Cognitive Processing Therapy (CPT), Prolonged Exposure (PE) or Eye Movement Desensitization and Reprocessing (EMDR).
  • Find out what type(s) of insurance the provider accepts and what you will have to pay (out-of-pocket costs) for care.
  • You may find more than one therapist. Learn about Types of Therapists.

First steps

  • Contact your family doctor to ask for a recommendation. Or, ask friends and family if they can recommend a therapist.
  • If you have health insurance, call to find out which mental health providers your insurance company will cover. Your insurance company may require that you choose a provider from among a list they maintain.

Finding a Provider Using the Internet

These resources can help you locate a therapist, counselor, or mental health provider who is right for you. Note: These resources can be used by anyone, and if you are a Veteran, see the “Help for Veterans” section below.

  • Sidran Institute Help DeskLink will take you outside the VA website. VA is not responsible for the content of the linked site. will help you find therapists who specialize in trauma treatment. Email or call the Help Desk at (410) 825-8888.
  • Anxiety and Depression Association of America offers a therapist search by location and mental health disorder. Call (240) 485-1011 or email.
  • EMDR International AssociationLink will take you outside the VA website. VA is not responsible for the content of the linked site. has a locator that lists EMDR providers.
  • ISTSS Clinician DirectoryLink will take you outside the VA website. VA is not responsible for the content of the linked site. is a service provided by the International Society for Traumatic Stress Studies (ISTSS) that lets you consider many factors in searching for a clinician, counselor, or mental health professional.
  • American Psychological AssociationLink will take you outside the VA website. VA is not responsible for the content of the linked site. has a Psychologist Locator that allows you to search by location, specialty, insurance accepted, and gender of provider.
  • Psychology TodayLink will take you outside the VA website. VA is not responsible for the content of the linked site. offers a therapist directory by location. You can also find treatment centers.
  • Substance Abuse and Mental Health Services Administration (SAMHSA) offers a Behavioral Health Services Locator by location and type of facility (inpatient, outpatient, residential). Call for assistance 24 hours a day 1-800-662-HELP (4357).

GET HELP FOR PTSD

If you need help right away:

  • Call 1-800-273-8255
    Press “1” if you are a Veteran.
  • Chat online with a counselor.
  • Call 911 or visit a local emergency room

Resource: ptsd.va.gov

PTSD and Sleep: Rest Easier with Treatment

 

Many who are diagnosed with PTSD also have sleep problems. And when sleep problems last, they can have a negative impact on many parts of your life. The good news is, treatment can help!

 

Recognize Sleep Concerns

Ask yourself the following questions:

  • Have I had difficulty sleeping (getting to sleep, staying asleep, waking up too early) several nights a week for several months?
  • Do I feel sluggish or have low energy?
  • Have I noticed changes in my concentration or mood?
  • Do I dread the idea of trying to sleep, instead of looking forward to it?
  • Have I woken up gasping for air?

If you answered yes to any of the questions, then talk with your provider about getting a sleep assessment and discuss sleep treatment options.

Seek Treatment

If you have PTSD and sleep problems, ask your provider about evidence-based treatment options. Treating your PTSD can help improve your sleep problems. If your sleep problems continue after you complete a front-line treatment for PTSD, talk to your provider about options for sleep-related treatments.

If you have been diagnosed with insomnia, consider Cognitive Behavioral Therapy for Insomnia (CBT-I). CBT-I is a talk therapy that is the most effective treatment for insomnia. CBT-I does not require medication either. For people who are doing CBT-I, the National Center for PTSD has a free treatment companion mobile CBT-I Coach. Also, VA has a free Veteran online training called Path to Better Sleep to help address insomnia symptoms.

Manage Sleep Difficulties

Treatment is the best option if you have lasting sleep problems. But these tips can also help temporarily:

  • Have a 30-minute wind down time before bed.
  • Go to bed when sleepy.
  • Get out of bed if you find yourself “trying” to sleep. Engage in a relaxation activity until you feel sleepy and then go back into bed.
  • Have a consistent wake time.
  • Make your bed and sleeping environment comfortable.
  • Avoid alcohol and drugs before bed.
  • Limit your caffeine use.

Visit the National Center for PTSD’s website to learn more about the relationship between PTSD and sleep problems.

Sometimes, a medicine may be necessary to help a PTSD situation.  This article can give you some suggestions for meds for PTSD.

Medications for PTSD, Explained – TUTORING YOU

Do I Have PTSD?

 

The only way to know for sure if you have PTSD is to talk to a mental health care provider. The provider will ask you about your trauma, your symptoms and any other problems you have.

Talk to Someone You Trust

After a traumatic event, it’s normal to think, act, and feel differently than usual. Most people will start to feel better after a few weeks. If your symptoms last longer than a few months, are very upsetting, and disrupt your daily life, you should get help. Whether or not you have PTSD, treatment can help if thoughts and feelings from the trauma are bothering you. Talk to:

  • Talk to your family doctor.
  • A mental health professional, such as a therapist.
  • Your local VA facility or Vet Center, if you are a Veteran
  • A close friend or family member who can support you while finding help
  • A clergy member
  • Fill out a PTSD questionnaire (see below).

 

Take a Self-Screen for PTSD

A screen is a brief set of questions to tell you if it is likely you might have PTSD. Below is the Primary Care PTSD Checklist for DSM-5, or the PC-PTSD-5 screen.

Sometimes things happen to people that are unusually or especially frightening, horrible, or traumatic. For example:

  • a serious accident or fire
  • a physical or sexual assault or abuse
  • an earthquake or flood
  • a war
  • seeing someone be killed or seriously injured
  • having a loved one die through homicide or suicide

Have you ever experienced this kind of event? YES / NO
If no, screen total = 0. Please stop here.

If yes, please answer the questions below:
In the past month, have you …

  • had nightmares about the event(s) or thought about the event(s) when you did not want to? YES / NO
  • tried hard not to think about the event(s) or went out of your way to avoid situations that reminded you of the event(s)? YES / NO
  • been constantly on guard, watchful, or easily startled? YES / NO
  • felt numb or detached from people, activities, or your surroundings? YES / NO
  • felt guilty or unable to stop blaming yourself or others for the event(s) or any problems the event(s) may have caused? YES / NO

If you answer “yes” to any three items (items 1 to 5 above), you should talk to a mental health care provider to learn more about PTSD and PTSD treatment.

Answering “yes” to 3 or more questions on the PC-PTSD-5 does not mean you have PTSD. Only a mental health care provider can tell you for sure. And, if you do not answer “yes” to 3 or more questions, you may still want to talk to a mental health care provider. If you have symptoms that last following a trauma, treatment can help – whether or not you have PTSD.

Seek Help

It’s common to think that your PTSD symptoms will just go away over time. But this is unlikely, especially if you’ve had symptoms for longer than a year. Here are some of the reasons why you should seek help.

Early treatment is better

Symptoms of PTSD may get worse. Dealing with them now might help stop symptoms from getting worse in the future and lead to a better quality of life for you.

It’s never too late to get PTSD treatment

Treatment can help even if your trauma happened years ago. And treatment for PTSD has gotten much better over the years. If you tried treatment before and you’re still having symptoms, it’s a good idea to try again.

PTSD symptoms can affect those you love

PTSD symptoms can get in the way of your family life. You may find that you pull away from loved ones, are not able to get along with people, or that you are angry or even violent. Getting help for your PTSD can help improve your relationships.

PTSD can be related to other health problems

PTSD symptoms can affect physical health problems. For example, a few studies have shown a relationship between PTSD and heart trouble. By getting help for your PTSD, you could also improve your physical health.

It may not be PTSD

Having some symptoms of PTSD does not always mean you have PTSD. Some of the symptoms of PTSD are also symptoms of other mental health problems. For example, trouble concentrating or feeling less interested in things you used to enjoy can be symptoms of both depression and PTSD. And, different problems have different treatments.

When you seek help, your mental health care provider can determine whether you need treatment for PTSD, or another type of treatment.

Find the Best Treatment for You

Today, there are several treatment options for PTSD. For some people, these treatments can get rid of symptoms altogether. Others find they have fewer symptoms or feel that their symptoms are less intense.

If you think you might be suffering from PTSD, please don’t delay speaking to a mental health caregiver.  It is their job to help you find relief.

Source:  ptsd.va.gov/understand

PTSD: The Best Medicine? Focus on What’s Bothering You

Treatment Can Help You Heal

It’s common to hope that PTSD symptoms will just go away over time, but this is unlikely if you’ve had symptoms for longer than a year. Even if you feel like you can handle your symptoms now, they may get worse over time. Seeking treatment and talking about a traumatic event may seem hard, but confronting difficult memories can help you heal and move forward.

Trauma-Focused Psychotherapies

With trauma-focused psychotherapy you work with a trained provider to face exactly what is bothering you.

There are three specific treatments that have the strongest scientific evidence showing they are safe and proven to work. These therapies are:

·         Cognitive Processing Therapy

·         Prolonged Exposure

·         Eye Movement Desensitization and Reprocessing

Each therapy is different, but they all teach you how to process your trauma-related thoughts, memories, and feelings so that you can move on. For more on how these therapies work and evidence-based treatment watch our short, informative videos.

Treatment: What to Expect

Cognitive Processing Therapy (CPT)

After a trauma, it’s common to have negative thoughts — like thinking what happened is your fault or that the world is very dangerous. CPT helps you learn to identify and change these thoughts. Changing how you think about the trauma can help change how you feel.

“Before, I had my blinders on and I’d see all the things I had [done] wrong. And now, when I go through it, I see the experience as a whole… The way I think about this completely changed.”

– Christopher J. Tyler, US Army (1996-2004)

Prolonged Exposure Therapy (PE)

People with PTSD often work hard to avoid traumatic memories and things that remind them of the trauma. This can help you feel better in the moment, but in the long term it can keep you from recovering from PTSD by preventing you from processing what happened to you. In PE, you expose yourself to the memories, feelings, and situations that you’ve been avoiding. It sounds scary, but facing things you’re afraid of in a safe way can help you learn that you don’t need to avoid reminders of the trauma.

“It unlocks the ugly stuff. It’s in there eating away at you anyway, so it’s better just to purge it in your therapist’s office. Honestly it felt like a weight off of my shoulders. It was phenomenal.”

– Sarah Humphries, US Army (1994-2012)

Eye Movement Desensitization and Reprocessing (EMDR)

EMDR can help you process upsetting memories, thoughts and feelings by having you focus on images of the trauma. At the same time, the therapist introduces brief sets of back-and-forth eye movements, taps or tones. This helps your brain work through the traumatic memories. Over time, it changes how you react to memories of your trauma and how you feel about yourself.

“My traumatic thoughts don’t come to the forefront of my everyday life and consume my thoughts…they have been processed and placed into long- term memory, where they belong.”

– Rogelio “Roger” Rodriquez, Jr., US Navy (1987-1993), US Air Force (1993 – 2013)

AboutFace: Veterans Talk About Getting Help

To hear more about these and other Veterans’ experiences with trauma-focused psychotherapies visit AboutFace, where Veterans who have been through them, will tell you about their experience.

How Can You Decide Which Treatment is Right for You?

The online PTSD Treatment Decision Aid is a great way to learn about your options and consider which treatment is right for you. You can watch videos of providers explaining how treatments work, then build a personalized comparison chart of the treatments that appeal to you. You can share a printout of the chart with your provider as you decide together which treatment best meets your needs.

 

Produced by VA’s National Center for PTSD