PTSD And Depression: Coping Strategies For Trauma Survivors
Post-traumatic stress disorder (PTSD) is considered by many to be a psychological disorder that can occur after an individual experiences, witnesses, or is exposed to details of a traumatic event. Those living with PTSD may experience distressing memories, dreams, or flashbacks related to the traumatic event, which can lead to other co-occurring symptoms or conditions (such as depression).
Read on to learn more about PTSD, depression, and supportive strategies for survivors.
Exploring the connection between PTSD and depression
While PTSD and depression are considered by many to be two separate mental health conditions, they can co-occur. Current research estimates that approximately half of individuals who are living with PTSD are also experiencing major depressive disorder (MDD).
One explanation of this comorbidity is the possible symptom overlap between PTSD and MDD as conditions.
Another explanation may lie in the possible connection between trauma and both PTSD and MDD. While trauma is not necessarily always a precursor to depression, research suggests that traumatic events can increase the risk that an individual would develop major depression later in life.
Managing PTSD and depression
Whether someone is surviving the effects of PTSD, depression or both jointly, there are steps individuals can take that may help them to effectively manage the symptoms of both.
We do want to note: Sometimes, one treatment approach may have positive effects on both PTSD and depression. You may also need to experiment to determine which option best suits your needs. However, the journey can be worth it—and it can be possible to live well, even if you feel overwhelmed right now.
Here are a few ways that many can mitigate the possible strain that can be associated with both PTSD and depression.
Regular exercise
Although both depression and PTSD can result in low energy, engaging in aerobic exercise can provide numerous benefits that can counter these effects. Aerobic exercise, in this context, generally consists of planned activities that can elevate one’s heart rate, including jogging, cycling and swimming.
A review of related literature suggests that aerobic exercise may offer numerous benefits to those living with PTSD as well. For example: Vigorous exercise may help with symptoms of hyperarousal and avoidance.
While not all of the reviewed studies were thought to have showed a link between exercise and decreased PTSD symptoms, the varying methodologies may explain this. Studies that included more details about the type of exercise often showed correlations between high-intensity exercise and the reduction of symptoms—but no correlation between low-intensity exercise and symptoms.
Since studies that did not show a reduction in symptoms after exercise did not include details about the type of exercise, it can be possible these participants took part in gentle exercises.
Let yourself feel
After experiencing a traumatic event, you may notice a myriad of unexpected emotional, physical and mental reactions. These can include feelings of being alone or feeling like no one understands how or what you're feeling. You could also experience bouts of confusion or anger. You may not understand why you're feeling this way, and also be tempted to ignore or distract yourself from these feelings.
In these moments, it can be helpful to practice self-compassion. By doing so, you can recognize that experiencing these emotions can be difficult and you deserve to show yourself patience and kindness.
Find a support system
If you’re living with PTSD and depression or are experiencing mental health difficulties, it can be helpful to find a support system. Having people to talk to can help you feel less alone and can offer support you as you begin to seek professional help.
Additionally, having others around you can be helpful if you need support to complete daily activities like eating and scheduling appointments.
Show yourself kindness
Even with treatment, symptoms of PTSD and depression can vary from day to day. With that said, showing yourself extra care during these tough days may help you manage your symptoms.
It can be helpful to try to be gentle with yourself as you are going through this sometimes-up-and-down process. You may aim to speak positively to yourself, and you may realize that it can be okay to lessen your responsibilities in tough moments.
Even if your symptoms have greatly diminished, it can still be helpful to realize that the effects of trauma may come back in waves. You may go a few days or weeks without many symptoms, only to have intense feelings of dread or anger return after you experience a trigger. If you find this to be the case in your experience, you may try to show yourself grace in these moments and accept how you are feeling.
Practice patience
It can take time to find the right way to manage your PTSD and depression. The same treatment approach and/or medications may not work for everyone—so understanding that it could take time to find what helps you can be helpful to many.
You can seek help via online therapy
No matter where you are on your journey with PTSD and/or depression, it’s generally never too late to seek help. Both of these mental health conditions can be challenging to live with—but help is available. A licensed professional may be able to support you as you find ways to manage the symptoms that are part of living with PTSD and/or depression.
Both PTSD and depression can sometimes make it difficult to find the energy or drive to leave the comforts of home. Online therapy can provide a way for you to connect with a licensed counselor from the comfort of your own home or safe place.
Is online therapy effective?
Research suggests that individuals living with PTSD may experience a reduction in symptoms after partaking in internet-based treatment. One study found details that suggested that those involved in an online treatment program showed “clinically significant reductions in PTSD severity and symptomatology”.
Online therapy can also be helpful for those living with depression, and may offer comparable benefits when compared to in-person methods, according to recent research.
Takeaway
What are six positive stress management techniques?
For those experiencing intense symptoms, there are some healthy coping strategies you can use to relieve stress. Here are six evidence-based strategies for managing stress reactions:
- Participating in regular, enjoyable exercise
- Following a balanced, healthy diet and drinking plenty of water
- Adhering to a regular sleep schedule
- Doing mindfulness practices like deep breathing or progressive muscle relaxation
- Getting regular social interaction through friendships, or activities you enjoy
- Scheduling self-care practices such as baths, reading time, yoga, walks in green spaces
What are the 4 types of coping strategies?
The four types of coping strategies are:
- Adaptive cognitive
- Adaptive behavioral
- Emotion focused
- Occupation focused
How do you cope with trauma and heal?
When exposed to a disaster or traumatic event, you may experience any number of emotional or even physical reactions. Some common reactions include trouble sleeping, nightmares, shortness of breath, physical aches and pains, gastrointestinal distress, and feelings of anxiety or depression.
The most effective way to deal with these reactions is to seek professional help. Mental health professionals can help reframe your thoughts and behaviors in a positive way, and are well-equipped with a number of evidence-based coping strategies and lifestyle practices that can help reduce your symptoms.
What are the five C's for coping with stress?
The five C’s include:
- Caring
- Confidence
- Competence
- Character
- Connection
What is the best coping method?
The best coping method for dealing with stress or trauma is to use positive or adaptive coping skills. There is no right or wrong way to deal with stress when you are working with these types of coping mechanisms. Adaptive coping mechanisms include things like talking to a friend, journaling, meditation, exercise, and positive thinking.
What are behavioral coping strategies?
Behavioral coping strategies are those that focus on changing behavior to manage daily stress. This might include creating and adhering to a consistent sleep schedule, or participating in a daily morning meditation practice.
What are the two major coping styles?
The two major coping styles include adaptive coping, and maladaptive coping. Adaptive coping includes positive coping skills like socialization, exercise, healthy eating, maintaining a normal routine, and meditation.
Maladaptive coping includes things like avoidance, substance use, or magical thinking. Both types of coping skills can reduce stress in the moment, but maladaptive coping can create a cycle of stress that may increase stress over time.
What are the ABCS of stress?
The ABCs of stress include the following:
- Activating events. These are the identified stressors that kicks off symptoms of stress
- Beliefs. This is how you interpret stressful events
- Consequences. These are the sensations that your body feels when confronted with a stressor
What are the 4 R's of stress?
The four Rs of stress are Reject, Reframe, Relieve, Refresh.
Reject means avoiding as many stressors as possible. Obviously we can’t avoid them all, things like major life decisions will always exist. However, try to reject stress where you can.
Reframe the situation when you can’t avoid a stressor. Instead of fretting, try to change your mindset around that stressor.
Relieve the stress by implementing some healthy activities like taking a bath, reading a book, or in more intense cases, joining support groups.
Refresh by taking stock and giving yourself a break. A vacation or even a staycation if you can afford it. A mental health day or even an extra hour in bed. Go easy on yourself.
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