Post-Traumatic Stress Disorder (PTSD) is a mental health condition that develops after an individual experiences a traumatic event. A traumatic event can be a single occurrence or an ongoing, more complex situation. Common symptoms associated with PTSD include flashbacks, intrusive memories or thoughts, avoidance behaviors, physical symptoms, and hyper-vigilance. Due to the stigma surrounding mental health and a lack of education, trauma is often unrecognized or ignored. It is critical to seek professional help and establish a quality self-care routine during the healing process. Below are four practical tips to help manage PTSD symptoms and improve your quality of life.
4 Tips – How to Manage PTSD
1. Establish a Routine
It is common for individuals who have experienced trauma to feel more depressed or anxious, which can disrupt their daily routines and lead to overbooking or isolation. While there are benefits to having a structured routine, this may look different during the healing process. Taking things slowly is key to establishing a stable routine; this might involve simply ensuring that you are eating and drinking enough water.
2. Mindfulness
Mindfulness offers numerous benefits when dealing with mental health symptoms. Trauma can leave our bodies in a constant state of fight or flight, resulting in feelings of hyperarousal and unsafety. Practicing mindfulness helps calm both our body and brain, ultimately reducing cortisol and adrenaline levels, which makes it easier to remain present in the moment. Simple mindfulness techniques you can try today include:
Holding ice: This mimics the “diver’s response” by decreasing heart rate and slowing down breathing
Deep breathing: Inhale for four seconds, hold for four seconds, and exhale for four seconds
Using your five senses: Engage touch, taste, sound, smell, and sight.
Mindfulness can also take the form of gardening, going for a walk, connecting with your spirituality, or listening to music.
3. Physical Activity
Movement is incredibly beneficial when processing trauma. Not only does exercise promote physical health, but the endorphins released during physical activity also reduce mental stress and help regulate your nervous system. Types of physical activities include walking, yoga, hiking, playing sports, and dancing—anything that gets your body moving. You are more likely to stick with an activity you enjoy and that makes you feel good, so take your time to discover which form of movement works best for you.
4. Create a Support Network
It is no secret that trauma can be a lonely experience. It’s essential to understand that you do not have to heal from trauma alone. Creating a support network provides emotional safety. If possible, identify who in your circle you can trust; this may include close friends or family members. For those who may not have, or prefer not to connect with, family, online and in-person support groups can be a valuable alternative. If you don’t feel ready to share your trauma yet, that is completely okay. The most important aspect of building a support network is connecting with others and reduce feelings of isolation.
If you are someone who has experienced trauma, apart from the tips mentioned above, it is important that you begin your trauma healing journey by seeking professional help. A trauma informed provider can collaborate with you to build a solid treatment plan that includes the self-care tips above. Ultimately, taking this step can pave the way for lasting healing and a healthier future. Are you looking for professional help? The Wings Recovery team is here to support you. Call us at 1-888-790-9377 or verify your insurance here.