By: Stan Popovich
Do you struggle with post-traumatic stress disorder?
It is natural to feel afraid after a traumatic situation. Fear is a part of the body’s “fight-or-flight” response, which helps us avoid or respond to potential danger.
Fortunately, there are some healthy ways on how you can manage PTSD.
What Is PTSD?
Post-traumatic stress disorder (PTSD) is a psychiatric disorder that may occur in people who have experienced or witnessed a traumatic event.
An individual may experience this emotionally or it may be physically harmful causing lasting negative effects on an individual’s mental, physical, social, and/or spiritual well-being.
Examples include natural disasters, serious accidents, terrorist acts, war/combat, assault, historical trauma, violence, and bullying.
The Symptoms of PTSD
PTSD symptoms are grouped into four types: intrusive memories, avoidance, negative changes in thinking and mood, and changes in physical and emotional reactions. Symptoms can vary over time or vary from person to person.
1. Intrusive memories
• Unwanted, distressing memories of a traumatic event that come back over and over again.
• Reliving a traumatic event as if it were happening again, also known as flashbacks.
• Upsetting dreams or nightmares about a traumatic event.
• Emotional distress or physical reactions to something that reminds you of a traumatic event.
2. Avoidance
• Trying not to think or talk about a traumatic event.
• Staying away from places, activities or people that remind you of a traumatic event.
3. Negative changes in thinking and mood
• Negative thoughts about yourself, other people, or the world.
• Ongoing negative emotions of fear, blame, guilt, anger or shame.
• Feeling detached from family and friends.
• Not being interested in activities you once enjoyed.
• Having a hard time feeling positive emotions.
• Feeling emotionally numb.
4. Changes in physical and emotional reactions
•Being easily startled or frightened.
•Always being on guard for danger.
•Self-destructive behavior.
•Trouble sleeping.
•Trouble concentrating.
•Physical reactions, such as sweating, rapid breathing, and fast heartbeat.
How You Can Manage PTSD
1. Know your triggers: Some people find things especially difficult on significant dates, such as the anniversary of a traumatic experience. It can help to plan ahead for these times and take care of yourself.
2. Focus on your breathing: When you get anxious, you might stop breathing normally which increases your feelings of fear and panic. It’s best to focus on taking deep breaths to help manage your anxieties.
3. Remind yourself that you are safe: It may help to tell yourself that the trauma is over, and you are not in danger. Spending some time with a trusted friend or loved one can help you to feel safe.
4. Practice Grounding: Grounding techniques for PTSD are methods used to bring a person back to the present moment during a traumatic flashback or anxiety episode. You can do this by focusing on your immediate surroundings and using your sensory experiences sight, sound, touch, smell, and taste, to feel safe in the present.
5. Seek treatment: The faster PTSD is treated, the easier it is to overcome. If you’re reluctant to seek help, keep in mind that PTSD is not a sign of weakness, and the way to overcome it is to confront what happened and learn to accept it as a part of your past. This process is much easier to deal with by talking to an experienced therapist or doctor.
6. Adopt a healthy lifestyle: The symptoms of PTSD can be hard on your body so it’s important to take care of yourself and develop some healthy lifestyle habits.
Avoid alcohol and drugs. When you’re struggling with difficult emotions and traumatic memories, you may be tempted to self-medicate with alcohol or drugs. Substance abuse worsens many symptoms of PTSD, including emotional numbing, social isolation, anger, and depression. It can interfere with treatment and add to problems in your relationships.
7. Keep moving: When you’re suffering from PTSD, exercise can do more than improve your mood and outlook. Exercise can help your nervous system become “unstuck” and you can begin to move out of the immobilization stress response you may experience.
8. Find activities you enjoy: Engaging in creative activities such as art, music, or writing can be a therapeutic way to express and process your emotions. Creative outlets provide a healthy way to channel your feelings and can be a source of comfort and distraction from distressing thoughts.
9. Try journaling: Journaling can be a useful coping skill for PTSD. It can help people express and process their thoughts and feelings, which can be a good way of coping with anxiety.
10. Find a local support group: It is important to join a local support group so you can get advice from others who are in the same boat. Many people who struggle with PTSD will be better able to relate to those who may have similar experiences and insights.
11. Dealing with bad dreams: If you wake up from a nightmare in a panic, remind yourself that you are reacting to a dream. Having the dream is why you are in a panic, not because there is a real danger. You may want to get out of bed and regroup. You can also engage in a pleasant, calming activity.
How To Help a Loved One With PTSD
If you know someone who may be experiencing PTSD, the most important thing you can do is to help that person get treatment. In the meantime, you can
1. Offer emotional support, understanding, patience, and encouragement.
2. Learn about PTSD so you can understand what the person is experiencing.
3. Don’t feel that you need to solve your loved one’s problems or come up with solutions.
4. Share positive distractions, such as walks, outings, and other activities.
5. Help them build their confidence and sense of control.
6. Creating routines and schedules can restore a sense of stability and security.
7. Learn what triggers their PTSD and understand how you can help them cope.
8. Create a safe space for your loved one at home where they can rest and relax on their own.
9. Address any concerns that the person may have about getting treatment.
10. Encourage contact with family and close friends.
11. Spend time with your loved one in ordinary day-to-day activities.
If a loved one has post-traumatic stress disorder, it can take a heavy toll on your relationship and family life. It can be hard to understand why your loved one won’t talk to you. The key is to get the person the proper help he or she needs to manage their PTSD.
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