Recovering from PTSD: 8 Ways To Manage Trauma (And When To Seek Help)
Living with post-traumatic stress disorder (PTSD) can be challenging, but implementing various coping skills and management techniques can empower you to keep symptoms under control. For instance, you might embrace a healthy lifestyle, practice mindfulness, adopt a pet, and maintain a strong support system. Keeping a journal, doing breathing exercises, solving puzzles, and seeking professional help through in-person or online therapy can also be beneficial.
Ways to manage trauma caused by PTSD
Below are eight suggestions for managing the trauma caused by PTSD.
1. Maintain a healthy lifestyle
If you want to support your mental well-being, the first step may be to begin a healthy lifestyle. Eating a balanced and nutritious diet, exercising regularly, staying hydrated, and getting enough sleep each night can make a significant difference in how you feel on a daily basis.
2. Practice mindfulness to help reduce mental stress
Mindfulness is generally a popular method that can be used to cope with PTSD symptoms.
The general premise of mindfulness is to focus on being present in the here and now. To begin, you might sit or lie down in a position that is comfortable for you. You may then close your eyes and attempt to think of nothing but the current moment. You can accomplish this by letting all the thoughts of past events or any other things in your head float away.
If you find your mind wandering, try not to get discouraged. This can be a common complaint and is generally considered to be completely normal. Try to redirect your thinking back to the current moment. Before long, you may be able to experience the relaxation of a stress-free moment in your day.
3. Adopt a furry friend
Therapy dogs are often recommended for those seeking a healthy way to manage PTSD symptoms. Emotional support animals can be specially trained and selected for their perceptiveness, temperament, and spirit.
The company of a support animal can contribute to the healing process. If you are feeling lonely or as if no one understands, the love of an emotional support animal could turn things around.
4. Maintain a strong support system
When you are experiencing symptoms of PTSD, consider picking up the phone and calling someone you trust. You can use this time to vent about the way you are feeling, or if you don't feel much like talking, the person on the other line may be able to distract you from the difficulties you're experiencing.
Another support system you could take advantage of may be a support group. These are often led by experienced counselors, therapists, or regular people going through similar challenges. This type of support could prove invaluable, especially if it seems as if no one understands what you're going through.
Support groups can also be a wonderful way to make friends that can hold you accountable on your journey to recovery. They can be a helping hand, a shoulder to cry on, and a general source of support.
5. Keep a journal of your PTSD experience
Many individuals experiencing PTSD find keeping a journal to be an effective therapeutic exercise. With this method, any time you are having a flashback or feeling stuck, you can open your journal and start writing. You can put whatever you want inside. Some individuals may write down all the things they are thinking, with detailed logs of events that occurred and the emotions that accompanied them. Others may prefer to draw, doodle, or make lists.
Studies show art therapy can address the nonverbal parts of traumatic experiences. Expressing yourself creatively may engage the senses in a way that talk therapy cannot, so you may consider sketching in your journal or otherwise embracing creativity as an additional outlet for working through your feelings.
6. Breathe in, breathe out
Breathing exercises may provide almost instantaneous relief from PTSD symptoms. When you feel anxiety or panic begin to set in, consider trying some deep breathing. One such example of this method of dealing with PTSD is called 4-7-8 breathing, in which you breathe in for four seconds, hold your breath for seven seconds, and breathe out for eight seconds. You can do this several times until you feel relief. This type of breathing can calm the mind and lower blood pressure.
7. Start a puzzle
Many of the most intense emotions people feel because of PTSD can be temporary. With time, symptoms often subside. For this reason, it can be helpful to pick up a hobby that can distract you from your discomfort for a while. A puzzle can be a great option if you want to give this method a try.
Puzzles usually come in varying levels of difficulty, so you can choose what works based on your skill and patience level. This activity generally requires you to use your brain, further helping you take your mind off your troubles. The satisfaction you feel once you complete a puzzle may have you coming back for more. It can also be a very relaxing and calming activity.
8. Seek professional assistance - one of the best ways to manage trauma
Self-help isn't always enough to mitigate the symptoms of PTSD. In some cases, consulting a licensed mental health professional may be the best way to find relief. Several therapeutic treatments for PTSD may require professional intervention to implement.
Benefits of online therapy for managing PTSD
Sometimes, the symptoms of PTSD can pose a barrier to treatment. If you prefer to stay at home because you fear confronting a potential trigger, for example, then it may be difficult to make it to a therapist’s office for your sessions. Online therapy may be a more feasible alternative for you. With internet-based therapy, there’s generally no need to leave the comfort of your home to reach professional mental health services. This type of remote therapy may also be more convenient since appointments can be made outside of typical office hours.
Effectiveness of online therapy in coping, healing, and recovery
In addition to a growing body of evidence suggesting that online therapy is generally as effective as in-person therapy, a 2019 study found that internet-based cognitive-behavioral therapy could be effective for the treatment of PTSD. If you’re interested in seeking professional help for PTSD, both online and in-person therapy may be valid options.
Takeaway
What is the best way to deal with trauma?
In most cases, the best way to deal with trauma is to seek professional treatment. Depending on the nature of your trauma and how recently it occurred, treatment may involve going to a hospital, scheduling an appointment with your primary care physician, or seeing a mental health professional or trauma specialist.
As for the treatment of trauma-related disorders like PTSD, one of the most effective ways to deal with trauma is through psychotherapy. Therapeutic approaches like cognitive behavioral therapy or CBT (including internet-based CBT) have been proven to be effective for those experiencing PTSD. In addition to CBT, there are other forms of therapy that may be helpful, including exposure therapy and cognitive processing therapy.
What are the recommended treatments for trauma?
For trauma-related disorders like PTSD, the American Psychological Association strongly recommends four different interventions: cognitive behavioral therapy (CBT), cognitive processing therapy (CPT), cognitive therapy, and prolonged exposure. In addition, three psychotherapies and four medications are conditionally recommended by APA guidelines. These psychotherapies include brief eclectic psychotherapy, eye movement desensitization and reprocessing (EMDR) therapy, and narrative exposure therapy (NET.) For medications, the APA conditionally recommends sertraline, paroxetine, fluoxetine, and venlafaxine.
How do you help someone deal with trauma?
Helping someone with trauma can be a complicated process that may be better handled by a medical professional or mental healthcare provider. However, there are some ways you may be able to help a loved one who has experienced trauma.
Listen and support someone for healing and recovery
One of the simplest ways to help someone living with trauma is to actively and empathetically listen. By allowing a loved one to discuss their feelings without too many questions, you may create an environment where they are more comfortable opening up about what happened.
Avoid judgment of someone who’s undergoing counseling or therapy
If someone has been dealing with a specific traumatic event for a long time, it may be difficult to understand why they haven’t recovered or resolved their trauma. While it's okay to think this, it's important not to discuss these feelings and avoid seeming as though you are judging your loved one. This can add pressure during a time when they need support, not criticism.
Finding professional support for effective coping techniques
Helping someone with trauma can be a difficult task, and it may be too much for an untrained individual to handle. In these cases, you may want to discuss whether your loved one is comfortable seeking professional support and treatment.
How do you deal with trauma naturally?
While it is often best to seek the support of a mental health professional or trauma specialist, there may be ways to cope with trauma that one could consider “natural.” One way to deal with trauma naturally can be to use your social support system. Trauma and trauma-related disorders like PTSD may cause a person to avoid others, which can create feelings of isolation. While this may help someone to avoid triggers, social isolation can worsen symptoms or increase the duration of recovery.
If you don’t have a social support network available, it may be helpful to seek out trauma-focused support groups. These organizations may offer a way to connect with other individuals living with trauma and provide an environment where you may be more comfortable discussing your experiences.
How do you push through trauma?
In almost every case, trying to push through trauma can be a harmful and negative experience. While you may want to avoid thinking about a traumatic event or get away from the stigma that trauma survivors face, ignoring trauma may lead someone to develop PTSD or other trauma-related disorders. By choosing to push through trauma, you may be put in a situation where you are experiencing traumatic stress symptoms and cannot get support. Because of this, it's important to reach out for help if you have experienced physical or sexual assault, a serious accident, or any other type of traumatic event.
While it’s normal to experience traumatic stress after a distressing event and want to avoid thinking about the situation, pushing through trauma may also lead to crisis situations or suicidal thoughts. If you or a loved one are experiencing thoughts of suicide, its important to reach out for support immediately. One way to get this support is by calling the 24/7 National Suicide Prevention Lifeline, which can be reached by dialing 988.
What does trauma release feel like?
Releasing or letting go of trauma may feel differently for each individual and could depend on what methods or treatments they utilize. While these experiences may not be true for everyone, there are a few ways to recognize you are releasing trauma.
- Decreased Stress and Anxiety Symptoms: Traumatic experiences can increase cortisol production and may aggravate the symptoms of conditions like anxiety. As a result of undergoing treatment and processing trauma, individuals may reduce stress and experience more relief from their anxiety symptoms.
- Increased Energy: Because trauma has the potential to cause fatigue, a person releasing their trauma may feel an increase in energy. This may be accompanied by relief from other common trauma effects such as insomnia, loss of appetite, and cognition difficulties.
- Less Rumination: Repetitive thinking or rumination can occur after trauma, manifesting as persistent or unavoidable thoughts about traumatic events or their consequences. Someone who has received treatment and accepted their trauma may have a decrease in these thoughts.
How do you overcome unhealed trauma?
In many cases, overcoming unhealed trauma is best done with the help of a mental health professional. Therapists and counselors can help you address the source of your trauma, whether it be sexual assault, severe injury, serious illness, or any other traumatic event. Once identified, a therapist may be able to discern what challenges are impeding your recovery. In addition, a therapist can have an honest discussion about your feelings and show you how to cope with trauma, such as relaxation techniques, proper self-care, or finding a social support system.
What are the effective techniques to heal from trauma without counseling, support, or therapy?
While therapeutic treatments are recommended and often the most effective way to heal from trauma, coping with trauma may be possible without therapy by using the following methods.
- Self-care: There are a number of self-care activities that may help someone improve their emotional health and cope with trauma. These can vary but may include eating a healthy diet, regularly exercising, taking time to enjoy one’s hobbies, and engaging in calming pursuits like reading. Some self-care may help to relieve stress by avoiding certain activities, like the consumption of drugs and alcohol.
- Find Social Support: Spending time with others and discussing your trauma can be a beneficial way to process your emotions and understand the risk factors that may lead to a trauma-related disorder. In addition, research shows that social support is associated with the lack of development of PTSD following trauma exposure and can play a significant role in the treatment of PTSD.
- Meditation: Meditation may offer a way to break harmful patterns of thought and calm the persistent fight-flight-freeze response that can occur as a result of trauma and PTSD. It's important to note that while this method can be effective for some, it could also make someone more aware of their traumatic thoughts. In these cases, it could be helpful to talk to a mental health professional before beginning meditation.
What are the physical signs of unhealed trauma?
The physical symptoms and signs of unhealed trauma can vary on a case-by-case basis, many of which will need to be determined by a medical professional. However, there are some symptoms of unresolved trauma that you may want to look for, including the following.
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These physical reactions may occur in those that have accepted or are currently being treated for their trauma. However, they may also indicate that a person isn’t able or willing to process their trauma. In these cases, it is often beneficial to seek the support of medical and mental health professionals.
Why can't I let go of past trauma?
Being unable to let go of past trauma is normal and the reasons behind an inability to move on can vary. Here are a few explanations for why you may not be able to let go of a traumatic experience.
- You Don’t Want it to Happen Again: Being unable to let go of trauma may be rooted in a sense of self-defense. Because we want to stay safe and avoid an emotional response or being retraumatized, we may hold on to trauma in order to help us avoid another traumatic situation.
- The Situation is Unresolved: If the after effects of a traumatic event are still ongoing, it can be difficult to move past that trauma. For example, if a disaster or traumatic event results in injuries that haven’t healed or an ongoing legal process that hasn’t concluded, it may be more challenging to move on.
- Change is Difficult: Change can be difficult for everyone, and letting go of trauma is a complicated and burdensome process to go through. In some cases, it may feel impossible to begin the acceptance process, which could cause someone to continue to hold on to their psychological trauma.
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