10 Tips for Navigating PTSD
Take control of your symptoms, live a better life.
Post-traumatic stress disorder (PTSD) is a mental health condition that can develop after a person experiences or witnesses a traumatic event. It can cause a range of symptoms, including flashbacks, anxiety, and depression. Earlier this week, we explored seven lesser-known mental health challenges associated with PTSD. Today’s post covers ten tips to help you or your loved one successfully navigate the experience of PTSD:
1. Seek professional help
The most effective way to navigate PTSD is to seek help from a mental health professional. Therapies such as cognitive-behavioural therapy (CBT), Eye Movement Desensitization and Reprocessing (EMDR), and exposure therapy have proven to be effective in treating PTSD. CBT helps individuals identify negative patterns of thought and behaviour and replace them with positive ones. EMDR involves reprocessing traumatic memories and can be particularly helpful for those who have experienced a single traumatic event. A mental health professional can also help you develop coping strategies and provide support as you navigate the healing process.
According to the National Institute of Mental Health (NIMH), psychotherapy and medications are effective treatments for PTSD. Psychotherapies such as Cognitive Behavioral Therapy (CBT), Prolonged Exposure Therapy (PE), and Eye Movement Desensitization and Reprocessing (EMDR) can help individuals process traumatic experiences and develop coping skills. Medications such as antidepressants and anti-anxiety medications can also be helpful in managing symptoms. Seeking professional help is crucial for managing PTSD symptoms effectively.
A practical application to consider: Schedule an appointment with a mental health professional who specialises in treating PTSD, such as a psychologist, psychiatrist, or licensed clinical social worker.
2. Practice relaxation techniques
Relaxation techniques such as deep breathing, meditation, and yoga can help reduce stress and anxiety associated with PTSD. These techniques can help calm the nervous system and reduce the frequency and intensity of PTSD symptoms. Practising these techniques regularly can also improve overall mental and physical health.
The American Psychological Association (APA) recommends relaxation techniques such as deep breathing, progressive muscle relaxation, and guided imagery to reduce stress and anxiety associated with PTSD. These techniques can help individuals learn how to manage their reactions to stress and reduce the frequency and intensity of PTSD symptoms.
A practical application to consider: Set aside time each day to practise deep breathing exercises or progressive muscle relaxation. Use a guided relaxation app or video to help you get started.
3. Connect with others
Isolation can exacerbate PTSD symptoms. Connecting with family, friends, or a support group can provide a sense of comfort and support. Connecting with others can provide you with someone to offer a listening ear, a shoulder to lean on, and help you feel less alone. Support groups in particular can also provide a sense of community and allow you to connect with others who have gone through similar experiences.
The Veterans Affairs (VA) National Center for PTSD highlights the importance of social support for individuals with PTSD. Connecting with others who have gone through similar experiences can provide a sense of belonging and reduce feelings of isolation. Joining a support group or participating in group therapy can also help individuals learn from others and develop coping skills.
A practical application to consider: Join a support group for individuals with PTSD, either in person or online. Reach out to family and friends to let them know how they can support you.
4. Engage in physical activity
Exercise can help release endorphins, which can improve mood and reduce stress levels. It can also provide a healthy outlet for negative emotions and reduce feelings of anxiety and depression. Engaging in physical activity regularly can also improve overall physical health and boost self-esteem.
According to the VA National Center for PTSD, physical activity can help reduce symptoms of PTSD. Exercise can improve mood, reduce stress, and promote better sleep. The VA recommends engaging in regular physical activity such as running, cycling, or yoga to manage PTSD symptoms.
A practical application to consider: Sign up for a yoga class, go for a walk or jog in nature, or join a local sports team. Find a physical activity that you enjoy and make it a regular part of your routine.
5. Write it down
Writing about traumatic experiences can help process emotions and reduce symptoms of PTSD. Journaling can provide an outlet for negative emotions and help you make sense of what you're feeling. It can also help identify triggers and patterns that exacerbate PTSD symptoms. Writing in general can be a powerful tool in healing and can be done alone or with the guidance of a mental health professional.
The VA National Center for PTSD recommends writing as a therapeutic tool for individuals with PTSD. Writing about traumatic experiences can help individuals process their emotions and gain a new perspective on their experiences. Writing can also help individuals identify triggers and develop coping strategies.
A practical application to consider: Keep a journal and write about your experiences and emotions related to your PTSD. You can also try writing letters to your past self or your future self as a way of processing your trauma.
6. Try mindfulness
Mindfulness involves paying attention to the present moment and accepting it without judgement. It can help reduce stress and anxiety by promoting a sense of calm and relaxation. Mindfulness can be practised through meditation, deep breathing exercises, or simply by being present in the moment. Practising mindfulness regularly can help improve overall mental health and reduce PTSD symptoms.
The VA National Center for PTSD suggests mindfulness as a helpful tool for managing PTSD symptoms. Mindfulness involves paying attention to the present moment and accepting it without judgement. Mindfulness techniques such as deep breathing, meditation, and yoga can help reduce stress and anxiety associated with PTSD.
A practical application to consider: Practise mindfulness by setting aside a few minutes each day to sit in silence and focus on your breath. You can also implement mindfulness exercises such as body scans or mindful walking.
7. Limit exposure to triggers
Avoiding triggers that can cause PTSD symptoms, such as certain sounds, images, or smells, can be helpful. Triggers can vary widely and may be unique to each individual. Identifying triggers and developing strategies to avoid or minimise exposure to them can help reduce PTSD symptoms and improve overall quality of life.
The APA recommends avoiding triggers that can cause PTSD symptoms. Triggers can include people, places, objects, or situations that remind individuals of their traumatic experiences. Avoiding triggers can help individuals reduce the frequency and intensity of PTSD symptoms.
A practical application to consider: Identify your triggers and make a plan to avoid them as much as possible. For example, if crowds trigger your PTSD, try to avoid busy public places or wear noise-cancelling headphones in noisy environments.
8. Get enough sleep
PTSD can disrupt sleep, which can exacerbate symptoms. Establishing a consistent sleep routine and avoiding stimulants such as caffeine can improve sleep quality. Strategies such as creating a comfortable sleep environment, practising relaxation techniques before bed, and avoiding screens before bedtime can also improve sleep quality and reduce PTSD symptoms.
According to the VA National Center for PTSD, sleep disturbances are common among individuals with PTSD. Establishing a consistent sleep routine, avoiding caffeine, and practising relaxation techniques before bed can improve sleep quality. The VA also recommends avoiding electronics before bedtime and creating a sleep-conducive environment.
A practical application to consider: Establish a regular sleep routine by going to bed and waking up at the same time each day. Create a relaxing bedtime routine that includes dimming the lights and turning off electronics.
9. Consider medication
Antidepressants and anti-anxiety medications can be helpful in reducing symptoms of PTSD. These medications can help manage symptoms such as depression, anxiety, and sleep disturbances. Medications can be prescribed by a mental health professional and should be used in combination with other therapies for best results.
The APA recommends considering medication as a treatment option for individuals with PTSD. Antidepressants and anti-anxiety medications can help manage symptoms such as depression, anxiety, and sleep disturbances. Medications should be used in combination with psychotherapy for best results.
A practical application to consider: Talk to your healthcare provider about whether medication might be a helpful addition to your treatment plan. Be sure to follow the medication instructions carefully and communicate any side effects with your healthcare provider.
10. Consider alternative therapies
Alternative therapies such as acupuncture, massage, and art therapy have shown promise in reducing PTSD symptoms in some individuals. These therapies can provide a sense of relaxation and promote healing in a different way than traditional therapies. Alternative therapies should be used in conjunction with traditional therapies and under the guidance of a mental health professional.
The VA National Center for PTSD suggests considering alternative therapies such as acupuncture, massage, and yoga as a complementary treatment to psychotherapy and medications. These therapies can help individuals manage symptoms such as anxiety, depression, and sleep disturbances. It's essential to talk to a healthcare professional before trying alternative therapies to ensure their safety and effectiveness.
A practical application to consider: Explore alternative therapies such as acupuncture or massage therapy. Look for practitioners who have experience working with individuals with PTSD and discuss any concerns or questions you have before starting treatment.
Made Up Mind content should never be mistaken as medical advice, diagnosis or treatment. Information published to this website or by this brand is not a replacement for medical advice. Please consult qualified health or mental health professionals with any questions or concerns you may have regarding your mental health.
