VistaBlog

By: Claire Butcher, LCSW

National PTSD Awareness Day, recognizes the profound effects of post-traumatic stress that impacts millions of people globally. PTSD was formally recognized as a mental health diagnosis in 1980 by the American Psychiatric Association, however was recognized as “shell shock” and “old-sergeant syndrome” in World War 1, and recorded as early as the American Civil War, known as “soldier’s heart”. PTSD was first believed to be the result from the heavy gear and harsh conditions military recruits experienced. Countless forms of misinformation surrounding the diagnosis still exist today, only resulting in discouraging discussion of symptoms and increasing stigma around processing trauma. This article will shed light on PTSD symptoms, treatments, and myths.

What is PTSD?

The World Health Organization estimates around 3.9% of the world population has PTSD, or Post-Traumatic Stress Disorder. But what makes up this diagnosis? 

Effects of PTSD may be expressed within the first three months after experiencing or witnessing a traumatic event. Symptoms are sorted into four categories: intrusive, avoidance, negative mood and thought changes, and physical and emotional reactions. 

• Intrusive symptoms can consist of unwanted memories of the traumatic event(s), feeling as if you’re reliving the event (“flashbacks”), having upsetting dreams or nightmares about the event, or severe emotional distress or physical reactions to reminders of said event
• Avoidance symptoms can include avoiding thinking about or speaking of the traumatic event, or staying away from people, places, activities, or other reminders of said event
• Negative Changes in Thinking and Mood include negative thoughts about self or others, ongoing feelings of fear, shame, guilt, or anger, experiencing memory problems, feeling detached from others, not feeling interested in hobbies you once enjoyed, difficulty feeling positive emotions, or feeling emotionally “numb”
• Changes in Physical and Emotional Reactions can involve being easily startled, feeling hypervigilant or “on guard” for danger, engaging in self-destructive behavior (drinking too much, driving recklessly, etc), difficulty sleeping or concentrating, irritability, angry outbursts, sweating, rapid breathing, fast heartrate, shaking, etc.

For children six years old or younger, it can be common to experience nightmares or reenact a traumatic event or aspects of it through play.

Symptoms of PTSD can vary in intensity over time, with overall stress levels, ‘triggers’, and reminders acting as significant factors. It’s important to seek mental health treatment if you find yourself experiencing PTSD symptoms, especially if they get in the way of your life (interfering with work, relationships, school, overall functioning, etc).

Causes & Treatments

PTSD can develop after we experience or witness a traumatic event. Oftentimes we’re taught that PTSD only develops if you’ve experienced war or military combat, however ‘traumatic events’ vary widely, oftentime presenting as situations involving witnessing or experiencing serious injury, sexual assault, abusive relationships, natural disasters, severe accidents, combat exposure, threatened or actual death, and more. Factors that may increase one’s risk of developing PTSD symptoms include the intensity and duration of the event(s), inherited mental health struggles (such as family history of depression, substance use issues, etc), personality traits, and the way our brain regulates hormones and chemicals in response to highly stressful situations. Risk of developing PTSD increases when we have longer-lasting traumatic experiences (abusive relationships, childhood trauma, etc), being physically injured from trauma, having a job that exposes you to traumatic events, (such as being a nurse or first responder), drinking or using drugs excessively, and a lack of support systems in place. 

Treatment can vary from person to person. Here are some common treatments for PTSD: 

• Cognitive Therapy – types of talk-therapy can help us identify and navigate triggers, point out cognitive patterns that may keep us feeling ‘stuck’ in symptoms, and emotionally processing the event while building a positive self-narrative.
• Exposure Therapy – this can involve safely facing situations and reminders of past trauma so you can cope with them better. Exposure is helpful for managing nightmares and flashbacks, and is a gradual process.
• Eye-Movement Desensitization and Reprocessing Therapy (EMDR) – is where we recall and narrate the traumatic event(s) in a safe and grounded environment, involving specific interventions of eye movements and breathing techniques led by the clinician. 
• Medication – antidepressants and anti-anxiety medications are commonly used to treat sleep problems, mood-related struggles, nightmares, and anxiety caused by PTSD.

We’re learning new treatments and preventative measures for PTSD every year – recent studies have shown that the visually demanding nature of playing Tetris after experiencing a traumatic event can reduce risk of developing intrusive symptoms later on. Positive social support is also vital in reducing risk of developing PTSD. 

Mythbusters 

• “Only veterans develop PTSD” → There are many factors that go into developing PTSD, from genetics, brain chemistry, mental health history, type and duration of trauma, and more.
• “People with PTSD are violent” → It is quite rare for people with PTSD to become violent. Managing distressing flashbacks and ‘re-living’ events can lead some people to withdraw and others to appear fearful, but rarely violent.
• “You can’t have PTSD if you don’t have flashbacks” → There are many ways people experience post-traumatic stress, including nightmares, having physical or psychological distress in response to reminders, etc.
• “If you experience trauma, you’ll develop PTSD” → Most people exposed to traumatic events do not develop PTSD, and there are many factors that contribute to developing the diagnosis. 
• “PTSD develops right after a traumatic event” → PTSD can take months to years to appear, research estimates 4-6% of people develop delayed-onset symptoms.

Post traumatic stress symptoms can be a daunting thing to read about, especially given the severity of symptoms and lack of support portrayed in media. However, with the right combination of social support, therapy, and/or medication, people are able to manage symptoms and live a full life after trauma. To learn how to best support loved ones experiencing PTSD symptoms, educate yourself! Visit the National Center for PTSD to learn more about how you can best support family, friends, and yourself. Through spreading awareness, showing care, and funding research, we can help foster a healing environment for everyone. 

References: 

• https://www.therecoveryvillage.com/mental-health/ptsd/ptsd-myths/
• https://www.who.int/news-room/fact-sheets/detail/post-traumatic-stress-disorder 
• https://www.mayoclinic.org/diseases-conditions/post-traumatic-stress-disorder/symptoms-causes/syc-20355967 
• https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/202502/how-tetris-might-help-prevent-ptsd 
• https://www.ptsd.va.gov/professional/patient/index.asp 
• https://www.ptsd.va.gov/publications/print/understandingptsd_family_booklet.pdf 

By Claire Butcher, LCSW

World Schizophrenia Day, aimed to spread awareness and reduce stigma on a very misunderstood diagnosis. Over 23 million people worldwide live with Schizophrenia, however misinformation and fear have become barriers to additional discussion and research of the symptoms. This article will shed light on what Schizophrenia is, and upturn myths on the not-so-rare diagnosis. 

What is Schizophrenia? 

Schizophrenia is a mental health diagnosis that causes delusions, hallucinations, disorganized speech, and disorganized and abnormal motor behavior. What do these terms mean? 

• Psychosis refers to a state of mind where one is out of touch with reality, usually due to a disruption in the way our brains process information. It can present as distorted thoughts, difficulty distinguishing what is real, and delusions and hallucinations. Psychosis is seen as a symptom, and is not an official diagnosis itself.

• Delusions are fixed false beliefs despite evidence to the contrary. Delusions can take different forms: ‘bizarre’ and ‘non-bizarre’. 

  • Bizarre delusions are impossible or illogical (i.e.: aliens have stolen my organs and replaced them with other things). 

  • Non-bizarre delusions refer to things that could actually happen (i.e.: a partner cheating, being followed or watched)

• Hallucinations refer to hearing, seeing, smelling, or touching things that are not there. They are often clear and vivid, with auditory hallucinations (i.e.: “hearing voices”) being the most common in schizophrenia. 

• Disorganized speech refers to thoughts and speech that don’t make sense, such as switching topics mid-conversation, or answering questions with unrelated responses.

• Disorganized or Abnormal Motor Behavior presents on a spectrum, anything from unpredictable agitation, repeated movements, child-like motor-control, catatonia, etc.

One might hear references to ‘positive’ and ‘negative’ symptoms when discussing schizophrenia. Positive symptoms refer to ‘abnormally present’ symptoms that don’t present in others – hallucinations and delusions. Negative symptoms are traits that are ‘abnormally absent’ – impaired emotional expression, decreased speech, catatonia, little to no desire for social contact, decreased experience of pleasure, etc. 

Symptoms of Schizophrenia usually present between late teens and early 20s for males, and between 20s and 30s for females. Symptoms must be present for longer than six months for a diagnosis to be made. Due to overlapping symptoms spanning across numerous diagnoses, thorough assessment is required to diagnose schizophrenia in order to rule out other neurological, medical, and substance-related struggles. 

Causes and Treatments

There is no current known cause for schizophrenia, however research has theorized that genetics, environmental factors, and brain chemistry – specifically dopamine and glutamate – are at play. Neuroimaging has shown us changes in brain structure and one’s central nervous system for those with schizophrenia, leading researchers to see schizophrenia as a brain disease. 

Unfortunately due to stigma, misdiagnosis, underreporting of symptoms, and unawareness of need for treatment, many individuals with schizophrenia have a delayed start to their treatment, or go untreated for the majority of their lives. While there is no cure for schizophrenia, people can manage their symptoms with the right care. Main treatment includes antipsychotic medication to help reduce hallucinations and delusions, and psychotherapy aimed to help manage stress and improve daily functioning. Additional treatment can take forms such as: support for school and work, assistance from family and caregivers, advocacy in healthcare settings to ensure physical health maintenance, building social skills, and reducing stress.

Mythbusters

Misinformation and stigma go hand-in-hand. Let’s look at some of the common myths out there about schizophrenia:

• “People with schizophrenia are dangerous” → There is actually a higher rate of violence towards people with schizophrenia. People with schizophrenia are also more likely to experience self-neglect and risk harm to themselves.

• “You can’t recover from, or live with schizophrenia” → Researchers and doctors encourage people to view schizophrenia as any other chronic health condition – one that can be managed with medication, therapy, and support.

• “Schizophrenia is caused by bad parenting” → While this was a theory in the 20th century, research has shown that many factors are at play (genetics, brain chemistry, stress, environmental factors, etc).

• “Schizophrenia means you have multiple personalities” → Schizophrenia is identified as a chronic health condition involving delusions, hallucinations, and ‘negative’ symptoms. Dissociative Identity Disorder (“DID”) previously known as Multiple Personality Disorder is characterized by the presence of two or more ‘states’ of personality in one individual, with heavy dissociative features.

• “If your parent has schizophrenia, you’ll develop it too” → While genes play a role, there are multiple factors that go into developing schizophrenia.

• “Schizophrenia first appears as a massive psychotic break” → Onset of symptoms is often subtle, and can include: withdrawing from social activities, not taking care of oneself (not showering or eating), experiencing strong beliefs that aren’t true, speaking in confusing ways, hearing voices, and having difficulty at work or school.

Promoting awareness and education are some of the best first steps we can take to fight misinformation and stigma surrounding schizophrenia. You can start by educating yourself and exploring organizations researching schizophrenia, such as the Schizophrenia International Research Society, or the Schizophrenia & Psychosis Action Alliance. Through more discussion and research, we can help our communities access treatment sooner and more effectively. 

References: 

• American Psychiatric Association – Schizophrenia

• Yale School of Medicine – World Schizophrenia Day

• Healthline – World Schizophrenia Awareness Day

• Psychology Today – Psychosis

• World Health Organization – Schizophrenia

• Cleveland Clinic – Catatonic Schizophrenia

When we think about improving our well-being, we often focus on habits like exercise, meditation, nutrition, or mindset work. While these are all important, there is another factor that often gets overlooked: our physical environment.

The spaces we move through every day have a powerful influence on how we feel, think, and function. In fact, small changes to your surroundings can create surprisingly significant improvements in your mood, energy, productivity, and resilience.

One simple way to identify opportunities for positive change is through a technique called a walk audit.

What Is a Walk Audit?

Originally used in urban planning, a walk audit is a process where people walk through a neighborhood or public space and evaluate how it impacts their experience. They look for things that make the environment feel welcoming, safe, enjoyable, and functional, as well as obstacles that create stress or discomfort.

The same concept can be applied to your own life.

Instead of evaluating a city street, you are assessing the environments you move through every day, including your home, office, neighborhood, or even your daily commute.

Why Your Environment Matters

Our surroundings constantly send signals to our brains.

Natural light can boost energy levels. Clutter can increase stress. Green spaces can improve mood. Noise, poor lighting, and visual chaos can drain mental resources without us even realizing it.

When we intentionally improve our environment, we make it easier to feel calm, focused, and energized.

How to Conduct Your Own Walk Audit

Take a slow walk through the spaces you use most often and ask yourself:

• What makes me feel good here?
• What creates friction or stress?
• Are there areas that feel cluttered, dark, or uninviting?
• Is there enough natural light?
• Are there opportunities to add plants, artwork, or personal touches?
• Does this space support the way I want to feel and work?

Pay attention to both the physical and emotional responses you experience as you move through the space.

Focus on Small Changes

The goal is not a complete overhaul. In fact, the biggest impact often comes from small adjustments.

Consider:

• Rearranging furniture to improve flow
• Adding a plant or two
• Reducing clutter in high-traffic areas
• Creating a dedicated workspace
• Improving lighting
• Making your walking routes more scenic or enjoyable

These seemingly minor changes can make daily life feel easier and more enjoyable.

Building Resilience Through Your Environment

Well-being is not just about what is happening internally. It is also about creating external conditions that support your health and happiness.

A thoughtfully designed environment can reduce stress, improve focus, encourage healthy habits, and help you recover more effectively from life’s challenges.

The next time you are looking for ways to improve your well-being, do not just look inward. Take a walk through your surroundings and ask what they might be telling you.

You may discover that a few simple changes to your environment can lead to lasting improvements in how you feel every day.

Most people try to avoid boredom as quickly as possible. We grab our phones, open social media, or look for something to do just to escape it.

But boredom is not just an empty feeling. It is actually a useful signal from your brain. When you stop fighting it, boredom can lead to better thinking, more creativity, and even personal growth.

Boredom can improve your mental health

Even though it feels uncomfortable, boredom can give your mind a break.

We are constantly taking in information and switching attention from one thing to another. Over time, that can feel mentally draining. Boredom slows things down and gives your brain a chance to rest and reset.

Sometimes doing nothing is exactly what helps you feel more balanced.

Boredom can increase creativity

You do not usually get creative ideas when you are overstimulated. You get them when things are quiet.

When you are bored, your mind starts to wander. That is when your brain begins making new connections and thinking in different directions.

This is why ideas often show up during simple moments like walking, showering, or waiting around.

Boredom pushes you toward something new

When something feels boring, it is your brain’s way of saying it wants change.

That feeling often leads you to try new things, explore different interests, or break out of routine. Without boredom, most people would stay stuck doing the same things over and over.

In that sense, boredom can be a push toward growth.

Boredom can help you find new goals

Sometimes boredom is not just about needing something to do. It is about needing something more meaningful.

When your current routine stops feeling interesting, you start to think about what is missing. That reflection can lead you to set new goals or make changes in your life.

A lot of direction in life starts with feeling a little restless.

Boredom helps you reconnect with yourself

When everything is quiet and there is nothing pulling your attention, you are left with your own thoughts.

That can feel strange at first, but it is also where clarity shows up. You start to notice what you actually think and what you actually want, without distractions in the way.

Boredom can give you a clearer sense of yourself.

Boredom is not something to fix right away. It is something to notice.

If you can sit with it instead of rushing to escape it, you might find it is more useful than it seems.

Have you ever found yourself replaying the same situation over and over in your mind, searching for answers but only feeling more stressed? Overthinking can feel productive because it keeps us mentally busy, but more often than not, it leaves us feeling stuck, anxious, and exhausted.

The good news is that overthinking is a habit that can be interrupted with gentle awareness and self-compassion. 

Recognize the Pattern with Compassion

The first step is noticing when you’re caught in a cycle of overthinking. Instead of criticizing yourself for it, acknowledge what’s happening with kindness.

You might say to yourself, “I notice that I’m overthinking right now.”

Awareness without judgment helps create space between you and your thoughts, making it easier to shift your focus.

Focus on Your Breath

When your mind is racing, bring your attention to your breathing. Specifically, focus on breathing slowly through your nose.

This simple practice helps move your attention away from mental chatter and back into your body. Your breath serves as an anchor, reminding you that you are here, in the present moment.

Remind Yourself That Overthinking Isn’t Solving the Problem

Many of us overthink because we believe it will help us find a solution. Yet often, it only increases frustration and worry.

Gently tell yourself:

“Overthinking won’t help resolve this problem. It’s only making me feel more stressed.”

This reminder can help break the illusion that endless analysis is productive.

Focus on What You Can Control

It’s easy to become consumed by circumstances beyond our influence. Instead of dwelling on what you can’t change, redirect your energy toward what you can.

Ask yourself:

“What action can I take right now?”

Even a small step forward can help replace helplessness with empowerment.

Overthinking doesn’t have to control your life. By practicing self-awareness, grounding yourself in the present, and offering yourself compassion instead of criticism, you can begin to quiet the mental noise.

The next time you find yourself spiraling into endless thoughts, remember: you don’t need to solve everything right now. Sometimes the most powerful thing you can do is pause, breathe, and trust that clarity will come with time.