Exhaustion and Concentration

[Auburngirl]

On a day to day level I am frustrated with these two things: feeling like I'm tired all the time and sometimes needing two naps a day in addition to a full night's sleep, and a really short attention span.

Has anyone found anything that works to deal with either of these?

[pandora]

That sounds like the depression it can go both ways...no sleep at all or way too much.
Go to bed the same time....excercise, meds, writing and processing...and I write everything down and people I know expect to have to remind me things. Your brain is in overdrive sometimes when you just can sleep( like your body is saying, enough)....I would love that amt of time for me.....no sleep equals not a lot of logic.

[pandora]

Also...watch your diet, have 8 glasses of water, avoid alcohol, and try vitamins.

[Lucky Laser]

Auburngirl, I know what you mean... my sleep patterns get really messed up sometimes and it can take all I have to focus on my reading for more than 15 minutes. It makes studying for exams really hard!

What helps for me is like what pandora said: going to bed at the same time, writing, etc. Sometimes when I feel like taking a nap I'll find something to do instead like taking a walk or trying out a new recipe. Sometimes things like that will wake me back up.

[She Cat]

Pandora is right it can go either way. No sleep or sleeping to excess. Keep your bedroom cozy, soothing, calm and only for sleep(and sex) No TV or reading in bed.

Have warm covers, turn the heat down low to keep the room cool. Try a warm bath before bed to relax. No coffee, soda, caffeine, or alcohol before bed. Warm milk (yuck) or a banana is actually good, as it kicks in a chemical we need to sleep. Have a schedule for sleep. Exercise daily in the AM or early afternoon.

[Cindy]

Sleep can be managed but for me is always a challenge. Medications can help if it is a long term disturbance. But what everyone suggested is right on target. Feeling exhausted all the time is both from your emotional work and maybe over sleeping.

The focus issue, as things settle down emotionally your focus usually returns. When I get that way I try to adjust myself to accepting it is what it is and working around it rather than get angry with myself. Build in the frequent breaks, plan them as productive breaks. See if changing the activity method will keep your focus on the objective. OK, gobletigook - If you are studying for an exam by reading notes or outlining a book as your focus shifts change into making flashcards of the material. Changed activity continued focus on studying but because it is different it may keep you on task a little longer.

Shift your plan of attack frequently and it may help to keep on track.

Break your jobs into several tasks to shift from -

Doing Bills

Sort the Bills
Total the Bills
Balance the Check Book
Address the Bills
Make out the Checks
Look at the Budget

[linasmom]

Auburngirl,

Yes, I have these problems. Currently, I'm taking one 3 hour nap during the day. But, I don't get a full night sleep. My concentration is crap right now - I'm either zipping around being totally ADD or I'll drift off into never never land and zone out. Either way, I can't concentrate.

[Auburngirl]

I am actually getting a full night's sleep, and don't have trouble falling asleep. But I'm still continually tired and my concentration is terrible. I do get regular exercise, don't drink, etc. but could do better with food (I sometimes forget to eat).

It's starting to really stress me out because I'm not getting enough done, and my work is quite solitary and dependent on my own willpower.

[Auburngirl]

Cindy- I did realise something quite disturbing this week, I wonder if that's what's completely tired me out.

[Cindy]

I often don't realize how draining keeping my mask on takes. Or I don't realize how my thoughts are consuming my energy to process them to their nooks and crannies so I can focus. Sometimes I feel like I am continually shuffling a deck of cards that doesn't end.

[Roo]

...Well, I was typing along, almost finished getting my thoughts down in response to Auburngirl's question, when my right hand clunked against some keys, and poof, an MSN tech-homepage took over my screen. "What the f***!" --> I got really steamed for a minute! Then thought, "What the hell...start again..."

First rule: do not go to bed if you are even remotely pissed off!

If you're feeling scared or sad...bed can be the best place to be. But anger...makes you simmer and stew; boils you alive.

Um...have something soft, squishy, and a little plump (but with a lot of "give") in bed with you...a teddy bear ... pillow ... old, beloved balled-up nightgown ... preferably something that you can drool on, sob into, honk and sniffle and dream all over :wink:. Hold on; yum yum.

If desired, cuddle up with a cat, a dog, or another human :Hug_emoticon:

The right nightlight can make your room seem candlelit...

Hot milk with a teaspoon of honey and a few drops of vanilla...teddy for the tummy (as contrated with a "hot toddy," which can also be helpful if taken in moderation :wink:)

If you nap...don't do it for over an hour. (I'm a blob for the rest of the day if I do this!)

Make your bedroom a safe, sacred space.

Bathing...with pure oils, etc. -- by candlelight -- with certain music soothing you -- does it for me (almost) every time.

Speaking of music: Check out anything by Liquid Mind/Chuck Wild. It'll make you melt :smile:

Fresh air...

As for concentration...mine always sharpens after I've moved. Walking ... stretching ... yoga ... dancing ...whatever. Never fails...as long as I, ahem, do it long enough...

Speaking of which, I need to go now...my right foot is asleep...:rofl:

[spiritofnow]

Love your ideas Roo - beautiful thread! :-) I will continue on in this vein...

Hot milk and honey is the best!!!

Lavender oil; a few drops on your actual pillow, and then put the case back on (not too much though as it can act as a stimulator too).

Arometherapy, time for bed premix; mandarin, sweet marjoram and ylang ylang: sprinkle all over your bottom bed sheet.

Bath before bed is too good. Slip into fresh sheets and feel yourself drift away.

Relaxation in bed, soft music drift off somewhere special. Use key words that make you feel safe and relaxed. For example, mine is 'peace', and I imagine it floating out of my mouth on my outward breath. I imagine it surrounded in a yellow/orange floaty bubble.

Keep a notepad next to bed and write yourself special notes before you go to sleep - beautiful dreams, restfull sleep etc etc

Only use your bedroom for relaxation and positive thoughts - no working etc.

Make your bedroom your sanctury - I have 6ft twig angel lights. I also have an angel crystal ball that reflects the light beautifully, like little twinkly stars in my room. I treated myself to new bedroom furniture. I have the best looking and comy bed, IMHO lol!!! My furniture is all pure white as I find this a tranquil bedroom colour and one that I can add other colours too to creat the right environement. Lots of different textures balnkets, throws and pillows, sensory indulgence. I am a poor student so you do not need to be wealthy to achieve this.

Try to think of bedtime as your special time!

Spirit x

[Cindy]

ONE addition to the bath with music, candles, aromatherapy, I add a small glass of wine in a "PLASTIC" glass.

I put my nightgown in the dryer before getting in the tub so it is nice and cozy warm when I put it on. I put on my CD - Cristifori's Dream - David Lanz (Narada Collection) in my bedroom and drift off thinking of the beach, ocean, waves crashing, and the warmth of the Sun. While hugging a pillow.

OOOOHHHH AAAAHHHHHH.

[harrywgtn]

My bed is my safe zone. If i get to bad with anxiety shakes etc. Or im getting overloaded. I get into bed and pull the covers over. I normally move around alot and my mind racing but slowly i calm and go to sleep.
Normally I wake up in a better head space , sometimes not.
I think sometimes sleeping saves me from losing it completly.

[Roo]

ONE addition to the bath with music, candles, aromatherapy, I add a small glass of wine in a "PLASTIC" glass.

I put my nightgown in the dryer before getting in the tub so it is nice and cozy warm when I put it on...OOOOHHHH AAAAHHHHHH.

I second that, Cindy! :thumbs-up

Good thinking re: the plastic wine glass. I tend to be a tea-granny, so I have a cuppa with me...and three cats, one of whom just can't stay away from the tub when I'm in it. We have had a few, ah, mishaps... :rofl:

[Anonymoose]

Since I witnessed a trauma in the evening late last year, and I've been severely traumatized in my sleep, I haven't been able to fall asleep until the sun rises. Lately I've been getting a good stretch of deep sleep but it makes me feel strange and seems impractical for me to do my sleeping in the daytime. I've tried eliminating caffeine and using a light box and that hasn't help me a bit.

[Bob1]

Hey everybody, this is my first post. :)

I get better sleep when I exercise, this also helps put my mind at ease (it is usually in overdrive). I was reminded of this when I recently sprained my ankle and wasn't getting much exercise. I'm back to it this week and sleep has improved dramatically. Perhaps that might help.

Caffeine can have an effect on me making me need a nap. Even one cup of coffee in the morning. I have recently switched to tea in the morning to avoid the need for a nap mid-afternoon. The above suggestion of not taking too long of a nap resonates with me as well, I like 20 minute power naps if I need to function afterward.

[Marlene]

For me, the lack of concentration is the first sign that either (if it's early in the day) that my symptoms are going to go up or (if it's late in the day) that my exhaustion level is going up.

I was told a long time ago by my therapist...and it makes sense to me...that dealing with the symptoms of PTSD all day is exhausting. Mentally and physically it's just an energy drainer. Mentally trying to keep your focus during the day and keep the bad thoughts at bay is draining. Our muscles that keep tightening up due to anxiety and stress is a energy zapper, too. We burn a lot of energy without even realizing it.

I was told that it gets better as we get better and it does. But we don't get to get back to those levels of energy we used to have. PTSD makes your 'snap-back' not what it used to be. It becomes another thing to add to the list of changes in your life.

Lisa

[CaliSparrow]

Hi AubernGirl,

I wonder how prevalent insomnia is among PTSD sufferers. Mine stems from being hypervigilant as a child - so a L - O - N - G time suffering through the seemingly impossible and frustrating "midnight hours".

Rx might work for a day or two but then am a zombie suffering from insomnia. I've found, as have some of our other cohorts, that nighttime practices greatly increases the chances of a deep and restful slumber. To add to their list, no TV passed 7PM - that's right and never TV in your bedroom. Treat your bedroom like a sactuary of sleep; to be honored & respected. One of the best rituals I practiced was using the Ayrvedic practice of self-massage with an oil suitable to my body type (Vata, Pitta or Kapha or a combination of two).

It is great to share these things because it reminds me of successes I've experienced in the past; gives me the ability to share my own experiences - benefiting from giving to others; not-to-mention giving me a pretty good baseline for establishing just how PTSD manifests in our lives and not feeling so confused about it.

I guess that finding a way to honor ourselves; our gifts, sensitivies and limitations is a beautiful way to find peace in our lives.

Many blessings,

CS

[Grama-Herc]

Auburngirl

If I understand you orginal post correctly your problem is lack of concentration and being tired ALL the time.

Welcome to the club. I don't know if you are on medication, but I am. That is one
cause of the exhaustion. But Marlene is correct. Living with this IS exhausting. The
result of this is lack of concentration.

It took me a very long time to accept the nap thing. Took mom even longer to accept.

She was concerned that I was "over medicated" untill I sat her down and explained this
to her like my doc explained to me. The "old me" (pre PTSD) is in a battle with the new me (Post PTSD) to be and live like I use to. Can't and won't ever happen. Hence the
complete exhaustion we go through.

I have come to treasure my naps, but the concentration thing still makes me crazy.
I some times think I have that thing--alzheimers----! But it is just a result of this
little inconvience called ptsd.

Sleep my friend, enjoy the naps and WRITE THINGS DOWN. You will be happier if you
give in to these 2 things.