In my early 20s, I spent a summer working at a camp nestled in the Sierra Nevada Mountains. One of my roles involved spotting for horse vaulting—basically, I ran alongside horses while kids did gymnastics on their backs, ready to catch them if they fell. We always told them, "Where your eyes go, your body will follow. If you look down, you will fall down." This lesson applied not just to horse vaulting but also to rock climbing and even around the campfire as a way to reflect on life. Now, years later, I find myself teaching this same principle as a mental health therapist.
Sometimes I will tell a client, "Alright, don't think of a pink elephant" When I do this, I'm using a playful way to illustrate a concept we call Ironic Process Theory (IPT). This idea, proposed by Psychologist Daniel Wegner, suggests that trying to avoid a thought or feeling often makes it pop up even more intensely. In short, where you focus your attention, your thoughts will follow. This insight is particularly important in a world that often emphasizes illness and what is not going so well.
There are many effective therapies for mental health issues, each with its own focus—whether it's on behavior, thoughts, feelings, or biology. Some deal with trauma, while others look at beliefs about life. This can feel overwhelming, but it helps to think of these approaches in two broad categories: treating illness and promoting wellness. Many people see these as conflicting, wondering whether to focus on healing symptoms or encouraging healthier living. The truth is both are essential. They're two sides of the same coin.
Take Post-Traumatic Stress Disorder (PTSD), for example. PTSD is a serious condition that can develop after experiencing trauma. It's a familiar term in movies and media, but it's important to understand that it requires specific criteria for diagnosis. When people go through distressing events, they might develop certain symptoms such as intrusive thoughts, avoidance of certain situations, or mood swings. Therapeutic treatments like Cognitive Processing Therapy (CPT) or Eye Movement Desensitization and Reprocessing (EMDR) and medications can sometimes help alleviate these symptoms.
While trauma can often result in PTSD and associated symptoms, it is not the only response people can have. Some people do not experience any significant changes following trauma. Even more interesting, some actually experience positive changes. This lesser-known phenomenon is often referred to as Post-Traumatic Growth (PTG). PTG is like the flip side of PTSD. While PTSD often leads to distress, PTG signifies personal growth that arises from tough experiences. It's not just about bouncing back; it's about transforming into something new because of the trauma.
When people experience PTG, they often notice changes in five areas: new possibilities, improved relationships, personal strength, spiritual growth, and a deeper appreciation for life. New possibilities might involve pursuing new interests or changing life paths. Improving relationships often means developing greater emotional intelligence and finding satisfaction in connections with others. Personal strength reflects increased resilience in facing challenges. Spiritual growth can involve a deeper understanding of life's mysteries. Finally, appreciating life can shift priorities, leading to gratitude for the little things.
While anyone can experience PTSD or PTG, there's no guarantee of either. However, certain environments can encourage positive outcomes. Just as factors like access to healthcare impact physical health, they also affect mental well-being. Alongside reducing trauma, we can create spaces where positive growth is more likely. In this way, PTG aligns with wellness rather than illness. It's rooted in positive psychology, which focuses on how people can thrive. Returning to our pink elephant metaphor, this isn't about ignoring pain or pretending everything is okay. It's about being aware and shifting our focus. Instead of fixating on what went wrong, we look for what went right and how we can grow.
To encourage PTG, we can concentrate on the five growth areas mentioned above. Here are some ideas:
New Possibilities
Relating to Others
Personal Strength
Spiritual Change
Appreciation of Life
As you embark on this healing journey, remember it's a marathon, not a sprint. Change takes time, and it's normal to face setbacks. This journey is about progress, not perfection.
Reflecting on PTSD and PTG shows us that while trauma can deeply affect our mental health, it's possible to emerge stronger and wiser. Take a moment to consider which areas of growth resonate with you. Have you found new interests after a challenge? Have your relationships evolved in surprising ways? Recognizing these changes can deepen your appreciation for your journey.
Seeking help from a therapist is not a sign of weakness. It's a commitment to your growth and well-being. Remember, everyone's journey is unique. Some days will feel like progress, while others might feel like a retreat. When facing challenges, think about the pink elephant: redirect your focus to what's going well. Celebrate your small victories.
Cultivating gratitude can help you find beauty in everyday life. By intentionally focusing on growth, you can foster a mindset that heals and inspires. Your path is your own, and each step toward understanding and nurturing your mental health contributes to a richer, more fulfilling life. Healing is possible, and growth can lead to a deeper appreciation of life itself.