| How to Overcome Trauma Posted: 23 Feb 2018 04:00 PM PST Trauma may describe any event that was really scary, dangerous, or life-threatening that you either experienced or witnessed. Trauma isn't something you can just get over quickly— it requires patience and self-acceptance. You need to thoroughly process your emotions to overcome your trauma, so start by practicing emotional awareness and self-care. Then, talk about your experience with others and seek support. If you have trouble overcoming trauma on your own, consult with a professional therapist. EditPracticing Emotional Self-Care - Accept your emotions using mindfulness. Take 10 to 15 minutes each day to breathe deeply and passively observe your emotional experience. Notice how your thoughts and physiological responses (e.g., tightness in chest or rapid heartbeat) are connected to your feelings. Act as though you are an impartial witness. Don't try to change the feelings, just let them be what they are.[1]
- You might journal about the exercise after it's done.
- By doing this mindfulness exercise, you can learn to acknowledge, accept and regulate your emotions so that the trauma isn't controlling your life.
- Learn to recognize your triggers. A trigger is something in your environment (a person, place, thing, or situation) that brings you back to the time of your trauma. You need to know your triggers in order to protect yourself from triggering experiences and eventually learn to live with them. To learn what your triggers are, try acting like a casual observer to yourself for a matter of days or weeks to figure out which stimuli have a triggering effect on you.[2]
- Triggers might be a person who resembles an attacker, a sound that reminds you of the trauma, insulting or demeaning words, or a specific time of the year.
- Make a list of all the triggers you can identify. Be sure to practice self-care when you are doing this exercise, as it can be very unsettling.
- Once you know what your triggers are, you can slowly develop a plan to better manage your response to them. Consider sharing these with someone you trust for additional help.
- Nurture your body and mind with yoga. Trauma can result in a "fight or flight" response. Yoga is a wonderful way to ease distress and engage your body in a mindful way. Consider signing up for a nearby class or practicing at home with YouTube videos.[3]
- Do something daily that feels good. Be gentle and nurturing with yourself by implementing a daily self-care routine. Go for a run, eat a nutritious meal, color, call a friend, or cuddle with your pet. Spoil yourself for a change.[4]
- Move at your own pace. Don't allow yourself to be pressured to "get over" your trauma or heal prematurely. Acknowledge that you must give yourself the time and space to fully heal in the way that best suits you.[5]
- Get distance from people who try to pressure you to move on too quickly.
- Get in touch with your spiritual side. Spirituality can help you make sense of distressing life events and develop hope for the future. Perform spiritual activities that align with your unique beliefs.[6]
- You might practice meditation, visit spiritual landmarks, reflect on nature, pray, chant, dance, or read faith-based texts.
- Use your experience as a way to positively impact others. Regain control of your life by using your experience as a stimulus for change in the world around you. Speak out, volunteer, or advocate to educate others about the trauma you went through.[7]
- If your home burned down, you might start a campaign to ensure other families in your community have working smoke detectors.
- If you were raped, you might speak out on behalf of other rape victims or volunteer for a sexual abuse hotline.
- Before you commit to this, make sure that you've taken enough time to heal from the trauma. Also, make sure that you're ready to be heavily involved in helping others who have dealt with trauma that's similar to yours.
EditGetting Social Support - Confide in people you trust. Talk about what happened with your closest family and friends. Doing so can reduce the hold the trauma has over you and help change the way you remember the distressing event.[8]
- For example, in your memory, you may have been blaming yourself because you didn't defend yourself against an attacker. As you tell your story, you might recall that you tried to defend yourself, but the attacker was much bigger and stronger than you.
- Tell your story as much as you need to. Talking about it helps you work through your feelings about what happened.
- Let your loved ones know how they can help. Others often don't know how to support trauma survivors, so make specific requests. Perhaps you live alone and you'd like a relative to sleep over for a while. Or, maybe you want a friend to bring over their toddlers who always lift your spirits.[9]I
- Specifically, let your loved ones know what your triggers are, so they can anticipate these situations and help you cope when necessary. For instance, you might ask them not to approach you unannounced because you startle easily or you may need to be driven around for awhile if your trauma involved a car crash.[10]
- Don't be shy about asking for what you need. Your friends and family will likely be thrilled to help.
- Join a support group. It can also be helpful to talk to others who have been through similar experiences of trauma. Contact local churches or community mental health clinics to locate a support group with meetings you can attend.[11]
- It will be most helpful if you attend specific groups relating to your own trauma, such as for rape survivors or for mothers who lost infants.
- Write about your experience. If you don't have anyone to turn to for social support, it may help or write out your traumatic experience in a journal. This can be a cathartic way of releasing the emotions relating to the experience and getting some perspective on what happened.[12]
- If you want to share what you wrote with someone (like your therapist), you can. But, these writings can be just for you.
EditTreating Traumatic Stress - Recognize unusual startle reflex, anxiety, and low mood as signs of PTSD. Many people experience trauma and recover on their own. Others may develop a serious condition known as post-traumatic stress disorder. Look for signs of PTSD and get professional help if needed.[13]
- PTSD involves experiencing recurring stress responses that are similar to what you experienced during the actual event long after that event has passed. This might include overwhelming fear or helplessness, sadness, trouble sleeping, and/or a pounding heartbeat.
- Choose an experienced therapist. One effective way of coping with trauma is by talking to a therapist, so ask your primary care physician for a referral. Look for a therapist who has experience working with trauma survivors.[14]
- Your therapist should have treated others with anxiety or PTSD. It may also help to find a professional who conducts cognitive behavioral therapy or dialectical behavior therapy, two proven treatments that benefit trauma survivors.
- Challenge negative or faulty thinking in therapy. Professional treatment of traumatic stress typically involves cognitive restructuring exercises that help you identify and change negative thought patterns.[15]
- For instance, you might think "I am weak." Your therapist will work with you to reframe that thought into something like, "It's normal to feel paralyzed when you face danger. I did the best I could."
- Try gradual exposure. Another method for dealing with traumatic stress is by slowly allowing yourself to re-experience the trauma. With the guidance of your therapist, return to the scene of the event and recreate the sensations you felt when it happened.[16]
- Don't consider doing this on your own without guidance and support.
- You might do this over and over again until the memory of the event evokes less of an emotional or physical reaction.
- Consider taking medications. PTSD is an anxiety disorder, so you might feel overly alert and even experience panic attacks. Medications may help relieve symptoms of anxiety so that you can function more fully in your day-to-day life. Talk to your doctor to see if they are a good choice for you.[17]
- Both antidepressants and anti-anxiety medication have proven helpful in reducing the symptoms of PTSD.
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| How to Wash an American Girl Doll's Hair Posted: 23 Feb 2018 08:00 AM PST American Girl dolls are every little girl's dream. They're pretty and sweet, each with her own story and personality. For the most part, caring for an American Girl doll's hair is pretty easy — just mist with water and brush — but what do you do when your doll's hair gets really dirty or matted? Luckily, it's easy to wash your AG doll's hair and get her looking her best again! EditShampooing Your Doll's Hair - Cover your doll's face and body with plastic to protect her from water. Wrapping a plastic bag around your doll's soft body and eyes can help keep them from getting wet. Water can damage your doll's stuffing, and it can rust the sleep mechanism that opens and closes her eyes. If you choose not to do this, make sure you're extra careful not to get your doll wet.[1]
- Carefully wet your doll's hair under cool running water. When you're wetting your American Doll's hair, avoid getting her scalp too wet. Water can get inside of an American Doll's head and cause mold, and if your doll has a wig the water can loosen the glue holding her hair in place.[2]
- Lather your AG doll's hair a with a mild shampoo. Squeeze a quarter-sized amount of shampoo into your palm, then lather it into your doll's hair. You can use a special synthetic wig shampoo, baby shampoo, or even a mild regular shampoo. If you use regular shampoo, look for a hydrating formula. The extra moisture will help keep your doll's hair smooth for longer.[3]
- You can also fill a large bowl with cool water and add about a capful of the shampoo to the water. Swirl the doll's hair in the water for about 30 seconds, using your hand to work the shampoo up to the roots. Then leave your doll propped with her hair in the water for about 15 minutes.[4]
- Carefully rinse your doll's hair under the tap or with a spray nozzle. Make sure you get all of the shampoo out of your doll's hair. Don't forget to be extra careful to avoid getting your doll's body and eyes wet, and keep as much water as possible away from her scalp.[5]
- Let your doll's hair air dry. Gently blot the excess water from your American Girl doll's hair with a soft towel, then air dry your doll's hair until it is barely damp. Brush and style her hair before it is dried completely. Don't try to brush it when it's very wet, since it will be harder to get the brush through and could cause breakage. However, you also should never brush your doll's hair when it's dry, because this can cause frizz.[6]
- You should never use a hairdryer on your AG doll's hair, because heat can melt the synthetic fibers.
EditConditioning Her Hair - Fill a bowl with cool water mixed with of fabric softener. To condition your doll's hair, add of fabric softener to a bowl full of cold water. You can use any brand of fabric softener, but look for the non-concentrated kind.[7]
- Use an unscented fabric softener, unless you're trying to disguise an unpleasant smell in your doll's hair.
- Use plastic bags to protect your American Girl doll's eyes and body. Water can cause mold to grow on your American Girl doll's body, and if her eyes get wet they may rust. Wrap your doll in plastic bags to protect her from getting wet.[8]
- Another method for protecting your doll's eyes is to tape cotton balls over them while you wash her hair.[9]
- Prop up your American Girl doll so only her hair is in the bowl. Try propping your doll up on books or put the bowl in your sink and lay your doll on the edge of the sink. You want as much of her hair to be in the water as possible, but you don't want to submerge her scalp.[10]
- If your doll has curly or wavy hair, conditioning may remove her curls.
- Use a ladle or plastic cup to pour the fabric softener over the hair. To make sure all of your doll's hair gets conditioned, you should carefully ladle the solution over any hair that isn't submerged. Try to get as close to her roots as possible without wetting her scalp.[11]
- Allow your doll's hair to soak in the fabric softener for at least an hour. You'll need an hour or more to let the fabric softener fully penetrate your doll's hair. You can leave her in overnight if you want, but be sure she's in a safe place so she can't accidentally be dropped into the fabric softener.[12]
- Rinse your doll's hair thoroughly under cool running water. Once your American Girl doll has finished her deep conditioning treatment, rinse her hair using cool water from your tap or your sink's spray nozzle. Her hair should feel much smoother and softer now that it's been conditioned.[13]
- Use a wig brush or pick to detangle your doll's hair while it is damp. After conditioning, it should be easy to brush your doll's hair using a special American doll brush, or a pick if your doll has curly or wavy hair. If you don't have an AG brush, you can use a wire wig brush.[14]
- Don't use a brush that you use on your own hair on your doll. Oils from your hair can make your doll's hair dirty again.[15]
- You should only wash your AG doll's hair if it really needs it, like if something gets in her hair or her hair is really tangled. Washing your doll's hair too often can cause it to become frizzy and damaged.[16]
- Never let water get in your AG doll's eyes, as the water might rust the sleep mechanism.[17]
- If you have a doll with very short hair, like Nellie or Kit, you should not attempt to wash their hair. The wig will become wet and it can loosen the glue holding the hair in place.[18]
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| How to Attract Squirrels Posted: 23 Feb 2018 12:00 AM PST Squirrels can spread tree seeds and provide endless entertainment with their antics. If you want to bring more squirrels into your yard, the most important thing to provide is a constant source of food. Squirrels enjoy areas that are heavily wooded with trees, shrubs, and other plants. Keep in mind that squirrels tend to hide. If you want to bring squirrels out of their hiding places, you can use a squirrel call to let them know that it is safe. EditFeeding Squirrels - Fill a squirrel feeder with corn, sunflower seeds, and nuts. You can use either a feeder specifically made for squirrels or a bird feeder. To fill the feeder, take the top off of the feeder and fill the container up to the top. You can buy feeders at garden or hardware stores. You can sometimes find squirrel food mixes at pet stores or outdoor stores.[1]
- The food will automatically dispense as squirrels eat it.
- Do not buy a "squirrel-proof" bird feeder. These feeders are designed to prevent squirrels from eating from them.
- Refill the feeders once a week or when they are empty.
- Scatter corn, nuts, or seeds at the bottom of trees. If you don't have a feeder, you can still attract squirrels by scattering food that they enjoy at the base of trees and shrubs. This may encourage squirrels to nest in your yard.[2]
- Place corn cobs and nut balls up in trees. Stick these on high branches or near hollows where squirrels may like to nest. This will bring squirrels into your trees. You can buy corn cobs and nut balls at pet stores and garden supply stores.[3]
- Put out bowls and fountains to provide water. Water is just as important as food to squirrels. Make sure that the squirrels have a clean source of water somewhere in your yard. Natural sources of water are ideal, but you can also put out basins of water.[4]
- A bowl, basin, or bird bath is a cheap and easy way to give water, but you must change the water everyday.
- Fountains will provide a constant stream of fresh, running water. They may be more difficult and expensive to install, however.
EditCreating a Squirrel-Friendly Yard - Plant trees near feeding areas. Squirrels use trees to travel safely between areas. The more trees you have, the more likely you are to attract squirrels. Furthermore, squirrels will nest in trees, which means that you may have squirrels for generations to come. Visit a local nursery or tree farm to find already grown trees.[5]
- Choose trees that are suited to your climate. Squirrels especially like trees that produce nuts and develop hollows for them to nest in. Good trees include willows, aspens, spruces, and pine trees.
- Plant shrubs and other ground cover. In addition to trees, squirrels like having shrubs and bushes to hide in if they get scared. Shrubs that produce nuts or berries are especially attractive. This may be an easier and cheaper option than planting trees.[6]
- Some good bushes and shrubs for squirrels include hazelnut plants, hedgerows, and any berry bush, including mulberry, elderberry, blueberry, and raspberry.[7]
- Allow dying trees to remain on your property. If you have a tree that is dying or already dead, let it naturally decay on your land. Squirrels like nesting and hiding food in dead trees. Just make sure that the tree is not in danger of falling on people or buildings.[8]
- If you're worried about whether keeping a dead tree is safe or not, contact an arborist in your area. They can evaluate the tree for you.
- Install nesting boxes on trees and fences. Nesting boxes give squirrels a place to live and store their nuts. You can get special nesting boxes for squirrels online. You can also use bird nesting boxes or houses. Mount the box to a tree, fence, or pole. Alternatively, you can hang boxes from branches.[9]
- To entice squirrels to use the nesting boxes, you can place nuts or sunflower seeds inside. Just remember that you might attract birds and other rodents instead.
- Keep pets inside as much as possible. Dogs and cats can frighten or even hunt squirrels. Try to keep pets out of any areas where you want squirrels. If you have animals that go out into your yard often, try to section off an area just for the squirrels.[10]
- Outdoor cats can kill large numbers of squirrels and other wildlife. Consider keeping your cat inside to keep the wildlife safe outside.
- If you have a large yard, try fencing off part of it for your dogs. Make sure the dogs can't get into the area where you want to attract squirrels.
EditUsing Squirrel Calls - Buy a squirrel call at a hunting store or outdoor store. Squirrel calls will typically have a wooden or metal end and a rubber end. Most squirrel calls will fit into the palm of your hand. They may cost between $10 and $30 USD.[11]
- Face slightly away from where you think the squirrels are hiding. Look towards trees, bushes, shrubs, and other woody plants. These are popular places for squirrels to hide. Stand facing slightly away from that direction to avoid scaring the squirrels off.[12]
- Tap the squirrel call against your side with 1 hand. Hold the call by the wooden end and tap the rubber end against your side. You can also tap the rubber end against the palm of your other hand. Each tap will make a squirrel noise. Tap it repeatedly to make a series of noises.[13]
- Squirrels usually make a series of noises that start off loud and fast and become quieter towards the end. You can use the squirrel call to make a similar noise.
- Squirrel calls will not bring squirrels out to you, but they can make squirrels come out of their hiding places. The squirrels may think it is safe to come out if they hear another squirrel.
- Rub 2 bolts together to make your own squirrel call. Hold the bolts by the top or head. Rub the threads (or the grooved ends) together. This will make a sound like a squirrel eating a nut. Other squirrels may hear it and think that there is food nearby.[14]
- You can also roll 2 coins together for a similar effect.
- Squirrels can carry diseases like Hanta virus. Never handle wild squirrels with your bare hands.[15]
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