How Can PTSD Worksheets Benefit Me?
Post-traumatic stress disorder (commonly referred to as PTSD) is a psychiatric disorder characterized by symptoms such as nightmares, intense anxiety, and intrusive thoughts following a traumatic event. PTSD can alter the brain and elicit intense reactions to stressors, making effective interventions important for reprograming your brain and reducing symptoms.
Many websites provide downloadable worksheets, factsheets, and other educational materials to help survivors with PTSD. A combination of self-help resources, healthy lifestyle practices, medications (under the guidance of a physician), and psychotherapy can help many people reduce their symptoms. While PTSD worksheets are not a replacement for therapy, they can be a useful supplement.
What is PTSD?
Post-traumatic stress disorder is a diagnosable disorder that is triggered by the experience of trauma. Typically, people living with PTSD experience some of the following symptoms:
- Recurrent intrusive thoughts about the traumatic event/s
- Intense memories that feel as though the event is re-occurring in real time (often called “flashbacks”)
- Nightmares
- Distress when reminded of the trauma (such as when hearing a story related to the trauma)
- Avoiding things that remind you of the trauma
- Thinking negatively about yourself or others
- Feelings of hopelessness or helplessness
- Difficulty remembering events that occurred during the trauma
- Trouble maintaining relationships
- Feeling numb or distant
- Dissociative experiences
- Being startled or scared easily
- Feeling on guard or hypervigilant
- Addressing emotional symptoms with self-destructive behaviors (such as drinking excessively)
- Difficulty sleeping, concentrating, or accomplishing tasks
- Irritability
- Anger
- Experiencing feelings of guilt, shame, and/or self-blame
Though 13 million adults in the United States are estimated to experience PTSD each year, the disorder is not well understood by the public. There are several common misconceptions about PTSD, including the following:
Misconception: Only soldiers can experience PTSD
Anyone can experience PTSD in response to trauma. In fact, it is estimated that 8% of American women, versus 4% of men, will have PTSD at some point in their life. Types of traumas that frequently lead to PTSD include (but are not limited to) sexual assault, abuse, serious accident or illness, traumatic childbirth experiences, severe bullying, war, death of a loved one, or experiencing a terrorist event such as a school shooting. According to the NHS, one-third of people exposed to serious trauma will develop PTSD.
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Misconception: PTSD develops immediately after experiencing trauma
The National Institute for Mental Health reports that symptoms of PTSD tend to begin within three months of a traumatic event, but they can develop months or years later. To meet diagnostic criteria for PTSD, symptoms must interfere with daily life and last for more than one month.
Misconception: PTSD lasts forever
For some people, symptoms of PTSD resolve within six months or less. For others, PTSD symptoms may persist for months or years, particularly if left untreated. A medical practitioner or in-person mental health professional can evaluate you and provide you with a diagnosis. Based on their findings, they may recommend a combination of psychiatric medications, psychotherapy, support groups, and/or self-help resources.
Misconception: PTSD isn’t real, it’s a sign of mental weakness
Post-traumatic stress disorder is a clinically diagnosable psychiatric disorder that many people experience after surviving a traumatic experience. PTSD alters the way the brain functions, making the condition very difficult to address without support and treatment.
Addressing PTSD
There are a variety of options available to help improve your symptoms and your ability to accomplish daily tasks. The options that work best for you may vary based on the severity of your symptoms. Below are some PTSD resources that you may want to consider:
PTSD worksheets
Free therapy worksheets can provide guidance for self-acceptance and growth outside of therapy sessions. PTSD worksheets may include information about the disorder, along with a series of open-ended questions. Complete workbooks such as “Dealing with Trauma: A TF-CBT Workbook for Teens” address the symptoms that often accompany PTSD, while encouraging teenagers to identify and try using healthy coping mechanisms. Other PTSD self-help worksheets written by a licensed mental health counselor can be found at PsychPoint.
Some worksheets are developed to address specific types of traumas. For example, if you or your child has experienced sexual assault, you may want to utilize the free information, handouts, and worksheets available from the University of Washington Harborview Medical Center. While worksheets can be helpful, they are not seen as a substitute for evidence-based therapy and/or medication
Join a support group
People living with PTSD often believe that no one else can understand their traumatic experience, a belief that can hold them back from engaging in their communities or opening up to their loved ones. This sense of isolation can make recovery even harder. One step towards greater social support can be joining a support group for people with PTSD.
Medication
An in-person medical practitioner (such as your general practitioner or psychiatrist) may recommend a medication prescription. Antidepressants, including selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs), are commonly used to treat PTSD and have extensive research supporting their efficacy. Other medications may be used to address symptoms of anxiety, sleep disturbances, or nightmares.
While medications can be helpful for many people, they may have unwanted side effects. Your doctor may need to adjust your medication type(s) and dosage(s) several times to find the best pharmaceutical option for you. Do not start or stop the use of psychiatric medications without guidance from a medical doctor.
Trauma-informed cognitive behavioral therapy
Cognitive Behavioral Therapy (CBT) is a type of therapy that is strongly recommended by the American Psychological Association (APA) to reduce symptoms of PTSD. During trauma-informed CBT sessions, therapists help clients modify negative thought patterns to improve emotions and behavior (this is called cognitive restructuring). Typically, therapists will also help clients by incorporating some elements of exposure therapy.
Individuals with PTSD may be more comfortable attending CBT sessions from home. One study found that internet-based CBT is an effective alternative to in-person CBT. In the study, therapists were able to successfully establish therapeutic relationships with their clients remotely, and sessions improved symptoms of PTSD for most participants.
Many online therapists offer CBT that is specially designed for survivors of trauma. Online therapy providers like BetterHelp can match you with a therapist who specializes in treating PTSD. If you are experiencing PTSD symptoms that make it difficult to leave your home, you may consider online therapy for its flexibility of format. You can attend therapy sessions from anywhere you have a stable internet connection and smart device.
Takeaway
What healthy and unhealthy coping mechanisms do people use to process their trauma?
Trauma survivors may use a wide range of coping mechanisms to process and manage the effects of their experiences. However, not all of these are healthy.
Unhealthy coping mechanisms may make someone feel better temporarily, but they can have negative long-term effects and may even slow the healing process. Some examples of unhealthy coping mechanisms include:
- Alcohol and drugs
- High-risk behaviors
- Self-harm
- Withdrawing from friends and family
Healthy coping strategies are more constructive ways to manage stress and negative emotions. Some examples include:
- Regular exercise
- Self-compassion and mindfulness
- Socializing with others
- Journaling, even if it’s not about traumatic memories
- Engaging in hobbies
The right coping strategy for PTSD can depend on the person. For some people, having a single healthy coping mechanism is enough, while others prefer to use more than one. That said, it can be important to remember that while healthy coping mechanisms may supplement therapy, they might not replace professional treatment.
How can a person with PTSD help themselves?
In addition to treatments from outside sources, like therapy and medication, self-directed strategies may also be helpful for managing PTSD. Some examples include:
- Using a worksheet, like the ones listed in this article
- Reaching out to friends or family
- Identifying triggers
- Practicing healthy self-care habits, like exercise, hobbies, and healthy eating
- Researching PTSD to learn more about symptoms and treatment options
- Learning grounding exercises, like deep breathing and meditation
- Attending a support group for survivors of trauma
- Avoiding socially withdrawing
- Learning about crisis resources, like the Crisis Text Line and the Veterans Crisis Line
It may be worth remembering that recovery from PTSD often also includes professional mental health treatment.
How long does it take to recover from post-traumatic stress disorder?
The length of time it takes to recover from PTSD can depend on factors like their trauma treatment plan, their support system, and their situation. Some people may start to experience progress within a few months, while for others, symptoms may last for more than a year.
What does someone with PTSD need to overcome their disorder?
Although overcoming PTSD can be hard, it is often possible with the right tools and support. A few things that may help during the recovery process include:
- A strong social support system
- Constructive outlets for negative emotions, like exercise or creative hobbies
- An understanding that recovery can take time
- Self-care practices, like eating a healthy diet and getting enough sleep
Trauma-focused therapy can be another important part of overcoming PTSD. A variety of types of therapy may be helpful, such as:
- Trauma-focused CBT: Based on cognitive behavioral therapy (CBT), this form of trauma therapy focuses on identifying and reframing unhelpful trauma-related thoughts and behaviors.
- Narrative exposure therapy: In this form of therapy, patients create a trauma narrative within the context of their larger life story. This may help them process the experience and its related emotions.
- Eye movement desensitization and reprocessing (EMDR): In EMDR, a therapist guides a patient to move their eyes while thinking about a traumatic memory or a negative cognition associated with it. This may help reduce the effects of the trauma on their daily life.
These strategies, sources of support, and treatments may all play an important role in helping someone manage and reduce the symptoms of PTSD.
How can PTSD intervene with everyday life?
PTSD can interfere with a person’s daily life due to its range of possible physical, mental, and emotional effects. For example, fear of reliving a traumatic event may lead someone with PTSD to withdraw socially, which can make it harder for them to do daily tasks.
Other symptoms of PTSD that may interfere with everyday life include:
- Intrusive thoughts
- Trouble maintaining relationships
- Trouble concentrating or making decisions
- Changes in eating or sleeping habits
- Headaches, nausea, or unexplained pains
- Unhealthy coping mechanisms, like substance misuse
In addition, PTSD is often associated with other mental illnesses, such as depression, phobias, and anxiety disorders. These mental illnesses can also have negative effects on daily life.
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