last update: October 2024  [Reload for latest]​'

BEAT PTSD - proven strategies
"I don't think you entirely recover from trauma. To say so diminishes its effect. But you learn to live a life alongside it."
Marianne Richards MSc.
'you might have suffered..but you still have choices ... these are your sustaining powers.' Ryan Holiday, 'The Obstacle is the Way.'
'Every day we should hear at least one song, read one good poem, see one exquisite picture. speak a few sensible words.' Goethe

PAGE CONTENT

• Welcome
• PTSD - what is it?
• my experience of PTSD
• strategies to relieve PTSD

​
​Welcome 
I don't edit this site as often, but this is positive. After years fruitlessly seeking Justice (firstly for myself, but also angered by other whistleblowers having their careers damaged for speaking out), I re-discovered myself as writer & campaigner. For years no one believed me, like the Post Office victims; a factor damaging in itself. However, as time went on, I found myself 'expert by experience,' giving evidence to those who CAN make a difference. Despite being robbed of a PhD, I became a scientist through my own research analysis. I enjoyed this far more than trying to care for patients in a chaotic, mismanaged, under-funded & highly toxic workplace. So, let this encourage you to find a new way of using your talents. The very first step in PTSD recovery is always to have a goal in view.
 The strategies [below] are from my book, 'Beating the Bully; Recognising, Reporting, Empowering' (Straightforward/Emerald Publishing). See the My Books tab for the story of my journey from whistle-blower to campaigner. My author profile & list of publications at: Amazon Author website.

Many victims get involved in campaigning -  this is very healing. We alone have insider knowledge. In a better world we would receive support & kindness, not denial & further trauma from organisations supposedly there to help (Post Office campaigners know this well). At heart is a truism: few organisations have staff courageous enough to criticise managers; colleagues rush into the woodwork, leaving toxic systems flourishing. What is the solution?  Even more Inquiries until this bottoms out. Change will happen. It may take a very long time but remember - YOU will have contributed! Now, time to care for yourself. 

Post Traumatic Stress disorder - what is it?
​PTSD or 'post traumatic stress disorder' (also 'breakdown') is a malfunction of the cognitive process - the mental gymnastics allowing us to make sense of the world. The symptoms are difficult to define. As this page is for victims, I refer others to this page for a clinical explanation. There is no actual cure but you can relieve the symptoms, which are triggered by parallel experiences (memories) not necessarily connected to the inciting events. As an example, I'll offer a short summary of my path through PTSD. Follow Rob Burrow's inspirational advice; make the most of every day. 

Strategies to relieve PTSD

• do something every day - write a list of chores in a 'to do' book so you remember. Don't make the list too long.
• keep a routine - e.g. tea/coffee in bed, write Journal, make breakfast, do chores/recycling, read, TV, bed
• breathing exercises- get a partner/friend to count as you breathe slowly & deeply - focus on breaths. This induces calm.
• eat regularly - home-cooked food feeds mind & body. Don't diet. Decide what you want & make a list; do this every week and you will get into a routine. Only use take-outs as treats.
• keep your environment clean - create a calm, clean haven. Tidy before you go to bed and awake to a clean space. Hoarding can become a problem so throw away one outworn, broken or unwanted item every week - this becomes symbolic.
• beware of addictions - trauma triggers addictions; alcohol, drugs, sex, bingeing, toxic relationships. The minute you spot things like this, seek professional help.
• every day, write something for which you are grateful. This re-focuses your mind on positives. A record helps you remember good things when the going gets tough.
• tell your story - record, speak to a therapist. Beware gongoozlers/false friends who get pleasure from bad news (don't share your pain with them, if you suspect this). 
• ditch toxic (poisonous) relationships. Are you surrounded by people (friends/relatives/neighbours/colleagues) who drain you? Always asking favours? Only interested in their problems? You can divorce anyone! If you find it hard to be blunt, make a habit of being busy when they appear or use an answerphone. Don't feel guilt! Toxic relationships drain, render you unsure of yourself, keep you from becoming the person you might be. Of all strategies, this is the most difficult, yet very effective.
• have a list of diversions - write them down; You may not remember when you need them most.
• day Journal - record your health, things that keep you calm (mine includes: reading my weather station, feeding birds, writing something I am grateful for (e.g. waking without pain, seeing a rainbow), what I intend to cook that day.
• do something new - start a campaign/take exercise/ find a cause/ new hobby / write a letter / bit of gardening /hobby
• talk to a therapist - try not to overload family or friends; limit time spent talking about PTSD
• community activity - you can always help others; a smile, letting someone ahead in a queue, a supportive email
• one a day treats- anything; a cake, polish your nails, lager/wine, hairdo, magazine, TV . Plan something for every day
• hobby - find an interest that absorbs you, alone or with others. This diverts attention from painful experiences

               e.g. art/craft - adult colouring book, dancing, gardening, design, men's shed, WI, gardening, volunteering                                                                                     &&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&

Links to my self help manual and books about whistle-blowing:
Beating the Bully: Recognising, Reporting, Empowering - a self-help manual for whistle-blowers & other victims
Evil Psychologist in a Culture of Denial - expose of an NHS bully culture, how it operated & strategies for resolution
Deceit, Collusion & Jobsworths, Rogue NHS Managers & Bully Cultures- expose of why & how current systems fail whistle-blowers

Marianne Richards MSc., DipTHP - writer, researcher, anti-bullying-at-work campaigner, former mental health Counsellor