PTSD and Depression: Mental Health 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).
Symptom overlap & trauma on post-traumatic stress disorder (PTSD) and depression
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 for PTSD and depression
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 shown 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 that 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 to 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 for managing mental health conditions like PTSD and depression
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 for post-traumatic stress disorder (PTSD) and depression?
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, and walks in green spaces
What are the 4 types of coping strategies?
The four types of coping strategies are:
Adaptive Cognitive: This strategy involves changing the way you think about a situation or an event to manage the stress you are experiencing more effectively. This is commonly used in managing depression, anxiety or after a traumatic event. One example is reframing negative thoughts into more realistic or helpful ones to reduce ongoing negative emotions and support better mood regulation.
Adaptive Behavioral: This strategy focuses on using practical actions in order to reduce stress. It may involve using skills such as problem-solving, seeking support, and exercise. A person who is experiencing trouble in daily life because of mental health problems may use this strategy to regain control and create a healthier routine.
Emotion Focused: This strategy helps manage the emotional impact of a stressor rather than the stressor itself. This may be helpful for people dealing with avoidance symptoms, feeling emotionally numb, or facing overwhelming emotions from a traumatic experience. It may include journaling, talking to a close friend, or working with a healthcare professional to process emotions and difficult feelings.
Occupation Focused: This strategy may involve engaging in meaningful activities such as work, hobbies, and volunteering to maintain structure and purpose. It may be beneficial for individuals recovering from depression, suicidal thoughts, or the effects of childhood abuse. Occupation focused strategies may also help build a sense of identity and motivation.
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. For most people, these symptoms may fade over time, but for others, such as veterans or individuals dealing with severe trauma, they may persist and lead to long-term struggles or even thoughts of suicide.
There are also cases when trauma may trigger guilt. Support from a therapist or mental health professionals, medication like a selective serotonin reuptake inhibitor, or trauma-informed care and treatment may be necessary for healing. If someone begins to withdraw or talks about wanting to attempt suicide, immediate intervention is important. Healing is possible, but it often requires patience, support from family and friends, and professional guidance.
Seek help from a mental health professional
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, and connection.
Caring: Caring can promote positive emotions, reduce guilt, and create emotional safety after painful experiences such as a traumatic event, natural disaster, or even a diagnosis of a mental health condition. Caring relationships may also help buffer the impact of fear and trouble that can follow stress or trauma.
Confidence: This trait gives you the belief that you can handle challenges with ease. It can play an important role for individuals recovering from mental health struggles like post-traumatic stress or mood disorders. People who build confidence may sometimes feel detached emotionally and be able to manage their stress for more than a month or longer, despite ongoing pressure.
Competence: Competence may refer to the potential skills and knowledge needed to manage difficulties in life. For example, learning coping techniques after a traumatic event or while undergoing treatment for anxiety or depression can enhance someone’s ability to handle stressful situations. It may also empower both children and adults, especially when symptoms like being easily startled or having memory problems affect everyday living.
Character: Character is about acting with integrity and doing what’s right even when it’s hard. This inner strength may help reduce the risk of harmful behaviors and promote resilience in people who might be struggling with severe emotional pain, including those who have considered or might attempt suicide.
Connection: Connection is about the bond that you have with your family, friends, community, and other members of your support system. Healthy connections can provide helpful support, especially to veterans, trauma survivors, or anyone dealing with mental health problems. Most people can benefit from feeling seen and supported, especially when navigating long-term stress or thoughts related to suicide.
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. These habits may lead to better emotional regulation and help prevent stress from becoming more severe.
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 and lead to more severe consequences.
What are the ABCS of stress?
The ABCs of stress include the following:
Activating events. These are the identified stressors that kick 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, and refresh.
Reject
Reject means avoiding as many stressors as possible. Obviously, we can’t avoid them all; things like major life decisions, a traumatic event, or a family history of mental health problems will always exist. However, try to reject stress where you can to reduce risk factors that may lead to anxiety disorders or depression.
Reframe
Reframe the situation when you can’t avoid a stressor. Instead of fretting, try to change your mindset around that stressor. This can be helpful for managing low mood, negative thoughts, or mood symptoms that may affect an individual’s daily life. This reframing technique is commonly used as one of the effective treatments for individuals struggling with depression, anxiety or simply feeling sad.
Relieve
Relieve the stress by implementing some healthy activities like taking a bath, reading a book, or in more intense cases, joining support groups. These approaches are beneficial for individuals experiencing trouble sleeping, angry outbursts, or recovering from issues like sexual assault or abuse. You may also consider talking to a healthcare professional to explore additional treatment options.
Refresh
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 of rest in bed may help. Go easy on yourself. These could be some of the most important aspects of maintaining emotional balance, especially for patients dealing with physical symptoms of stress or other mental health problems.
Taking steps to apply these four Rs may not be a solution to every problem, but they could help improve your ability to cope and create realistic goals for long-term well-being.
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