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Phoebe Gavin

\tAfter ditching my combat boots, I started writing. Then I kind of never stopped. I want a world where complex characters tell all our stories. Race, gender, orientation — all your intersections are belong to me. You can find me all over New York City, \tFacebook, Twitter, and Quora.

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Knowing the signs and symptoms of PTSD can save a life. Here are the big four to watch out for.

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You may be familiar with the term post-traumatic stress disorder (PTSD).

You might even think you know what PTSD looks like. But do you know how to tell the difference between run-of-the-mill stress or something more serious?

It's common to have stress after experiencing or witnessing a trauma, like a car accident, natural disaster, military service, or abuse.

When anxiety and distress last longer than three months after a traumatic incident and don't seem to be getting better, that may be a sign of PTSD.

PTSD has been a hotbed topic with 11% to 20% of veterans returning from Iraq and Afghanistan report experiencing symptoms in a given year.

And while the disorder makes headlines, many people are still unsure what to look for or how to support themselves or someone they care about.

If you are suffering (or know someone who is) from nightmares, extreme guilt, or fits of anger, it may be time to reach out for help.

There are four major symptoms associated with PTSD. Recognizing them is the first step on the road to recovery.

Images via Veterans Health Administration.

But there's support for those experiencing PTSD.

There are lots of treatment options to manage PTSD, from traditional methods like counseling and medication to alternative solutions like yoga and meditation.

There are also specific resources and networks for veterans and survivors of sexual assault.

Just remember, no one has to go through this alone.

Think about it. There are a lot of parallels.

Being bullied by your peers is traumatizing.

Bullied children are more likely to have depression, anxiety, substance use prob lems, or self-harm. It breaks down self-esteem and puts the child on constant alert because the acts of aggression repeatedly occur.

Bullying is more than just being thrown against the lockers or stuffed in a trash can.

Social isolation, name-calling, taunting, and online nastiness may not be as stark, but they're still damaging. Over time, it gets inside a person and tears them down. When bullying is a part of everyday life, it's hard to look in the mirror and feel good about what you see. You're bombarded with negative feedback about who you are. It's especially difficult when it's based on a fundamental part of yourself that you can't (and shouldn't) change.

Racism is similarly traumatizing and similarly complex.

Racism breaks down self-esteem the same way: by reinforcing the idea that there is something wrong with you. Sometimes the attacks are big. Sometimes they're small. But they're always damaging.

A child who is often picked on when riding the school bus may develop anxiety before those yellow doors open. Similarly, a person who is often followed in stores may develop anxiety before going shopping.

In Australia, indigenous peoples are often subject to racist treatment.

The British colonized Australia in the late-1700s and displaced the aboriginal people who lived in and around it. Ever since, they have fought for equality in a land that was once their own. Even though overtly discriminatory laws have been repealed, Aboriginal and Torres Strait Islanders (ATSI) still experience day-to-day racism from their fellow Australians.

It hurts them.

In this video by beyondblue, five ATSI people talk about how racism affects their emotionalwell-being.

"I think later on, if it happens to you a few times, it has a massive effect on you." — Basil

It's not imaginary. Researchers are seeing that consistent discrimination — even consistent worry about discrimination — can cause harm.

The worry of encountering racism causes stress to build up. Sometimes that stress can manifest in diagnosable mental disorders like generalized anxiety disorder or PTSD.

Think about it: When soldiers spend extended time on the battlefield, stress can build up even if they never engage the enemy. Just the constant pressure of being in danger can cause lasting mental damage. Facing consistent discrimination can do the same thing.

We used to say that bullying was just kids being kids. We know better now.

We know that it's harmful. We know that everyone has a hand in stopping bullying behavior. We're coming together to make childhood healthier for all kids.

We used to say that discrimination was normal. We know better now. Let's do better too.

Heroes

She took off her bra and put it over Paul Krugman's face because science.

Sometimes the best science is the mostly useless kind.

When Elena Bodnar was 23 years old, the nuclear reactor at Chernobyl exploded.

At the time, Bodnar had just graduated from medical school. She volunteered to help evacuate and treat local residents affected by the radiation.

She observed that the radioactive iodine in the air was getting into to their lungs and making them sick. Masks were not readily available.

The lack of protective gear gave her the idea: a bra that doubled as a mask.

After years of research and testing, she filed for a patent in 2004 and never looked back.

People noticed.

Is it the most practical application of science? Maybe more than you might think.

The EBra looks and costs about the same as an ordinary bra ($30) but can save two lives in the event of a emergency. The average American woman may not need an EBra, but in countries where unpredictable violent attacks are a concern (like Syria or her home country Ukraine), this could be a very helpful tool to have strapped to your body.

Necessity is the mother of invention, and this mother has a gas mask bra on.

Family

8 mental health tools that fit in your pocket and won't break the bank

Technology has made is easier to talk, shop, bank ... just about everything. What about getting care?

Mental health stigma is an unfortunate thing. It makes it so much harder to take care of yourself when you're having a moment (or a long moment) of struggle because you feel like you have to hide.

Problem: I just need some help chilling out.

Image via Thinkstock.

There's a ton of research supporting how meditation is super good for your mind and body. Have you caught the mindfulness bug but you're not sure where to start? There are some great apps that can help you get started with just a few minutes a day. Some options are completely free, some are have a one-time fee, some have both free and paid features.

Problem: I want to be more aware of how I'm feeling.

Image via Thinkstock.

It's easy to go about our day just riding the emotional wave. But having more awareness of our feelings and the contexts in which we feel them makes it so much easier for us to live happier healthier lives. Downloading a mood-tracking app to the little gadget in your back pocket can make that so much easier. The best mood-tracking apps remind you to take note of your moods as well as what is affecting them.

Problem: I need some help managing my moods.

If you're dealing with a specific issue like anxiety (like I do), a specialized app like Pacifica might be really be helpful. Its features were developed with cognitive behavioral therapy in mind so it's very good at helping me reframe my thoughts when I'm feeling negative emotions.

Problem: I want a therapist, but I can't do the appointments.

Image via Thinkstock.

Many therapists offer sessions over webcam (they usually cost the same as in-person), but you may still find it unaffordable or difficult to block off the necessary time. Companies like BetterHelp and Talkspace are making therapy easier and cheaper to get by giving you in a private, secure chat room with your therapist. You pay a subscription fee to have unlimited access to your chatroom via your computer, tablet, or phone.

Problem: I want a live therapist, but I don't even know where to start.

Image via Thinkstock.

Even if you're sure that the thing you need is some one-on-one face time, trying to find a provider can seem intimidating. Psychology Today's Find a Therapist tool to the rescue! You can search by your location then refine by whatever facets are important to you including insurance, specialty, and treatment orientation. A list of pictures and bios will tell you everything you want to know about the providers you have left. It's completely free. You don't have to sign up for anything.

As we all work to get rid of stigma, it's good to know there are some great solutions that let anyone, anywhere get care.

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Woman shares her therapist's surprisingly helpful mental health tip: 'Run the dishwasher twice' - Upworthy ›

When you're going through something really hard, sometimes what you need is a warm, fuzzy, adorable distraction.

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The magic science is compelling. Therapy dogs really do seem to help sick and injured people recover.

Therapy dogs like those at Walter Reed National Military Medical Center in the above video by Military Health aren't random dogs from a local shelter. These are highly trained, certified dogs with handlers. Therapy and emotional support dogs have been shown to help veterans break out of their emotional shells, leading to more productive therapy sessions and better relationships with loved ones.

More research is needed into how exactly therapy dogs help mitigate the problems that wounded veterans experience, but we've known for a very long time that having pets — especially dogs — grants some pretty serious health benefits.

Why do dogs make us feel good?

One big reason: They stimulate our brains to create oxytocin.

Quick neurochemistry lesson:

Oxytocin is a hormone that the brain excretes during certain social interactions. It does a few neat magic tricks on the mind and the body. Scientists have found that oxytocin:

helps us bond with our friends, romantic partners, and family (especially children),
prompts our bodies to heal themselves,
helps us trust each other, and
reduces anxiety, fear, and stress.

How awesome is all that?

This awesome:

Do you think a dog can have an impact on happiness?

Go pet your dog and then tell me. If you don't have a dog, pet someone else's dog. (But always ask first.)

What a great reminder.

This lingerie ad is important.

In an ad by Panache Lingerie, we meet international model Marquita Pring. She was selected by Panache as part of its role model campaign, which is in celebration of strong women worthy of aspiration.

When it comes to being our best selves, she says: Be you.

Pring is quick to explain that it isn't only skin-deep. She talks about how it is more than just what meets the eye and offers some good advice on what's most important. She says:

"Focus on yourself. That's all you can do. Once you start comparing yourself to others, you lose track of your own path. Putting that little extra effort into loving yourself makes such a difference. Learn to love yourself, and the rest will fall into place."
— Marquita Pring

But where do we usually get the idea of "perfection"?

Hint:

via Tumblr

via Giphy

via Giphy and Giphy

When we elevate the same body over and over, we send a message: "This body is the best body. This is the body you should have."

A lot of the media we see celebrates only one kind of body as the best. That's not true. Every body is the best body. But 23 people in the United States die each day from eating disorders. The body ideals that come to us through ads and media have a lot to do with that statistic.

If we want to send the message that all bodies are good bodies, we have to show lots of bodies.

Not just white bodies. Not just tall bodies. Not just thin bodies. Lots of different bodies.

Let's take a moment to examine how men are treated in video games. (It's not good either.)

Even though video games are predominantly created by men, the way male characters are treated is astoundingly problematic.

His arguments are pretty convincing.

Jamin Warren makes four key points about how men are portrayed in video games:

It's not that violent video games are bad or that every male character needs to have a dadbod or that no video game should ever have any of the features he objected to.

The problem is not the existence, but the prevalence.

One-dimensional portrayals of men aren't good for anyone. They reinforce harmful stereotypes that limit men's ability to live their best life for themselves.

A little more diversity in how male characters are portrayed and the stories we walk with them through would be a good thing all around.

Of course, men aren't alone in this. For more on how women are treated in games, see my other posts on violence against women in games, harassment of female game developers, and what it looks like when a video game gets a female protagonist right.