Sometimes, we go through a scary or shocking event, like a car accident, a natural disaster, or something else that makes us feel like we are in danger. It is quite natural to feel scared or upset for a while afterward, but ultimately, those feelings fade.
However, some people find it challenging to overcome those feelings. Instead, it’s as if the scary event gets stuck in their mind. The feelings that occurred from those events are likely to traumatize them. This is what defines PTSD or Post-Traumatic Stress Disorder.
In this guide, we will walk you through some easy yet practical tips to manage your PTSD symptoms.
What Does PTSD Feel Like?
People with PTSD often:
- Relive the traumatic event (flashbacks or nightmares)
- Avoid places or people that remind them of it
- Feel very nervous or on edge
- Have trouble sleeping
- Get angry or scared easily
- Feel numb or disconnected from others
These feelings can last for months or even years. But there is a glimmer of light at the end of the tunnel. Looking for the right help and practices can help you heal.
First, Know That You Are Not Alone
PTSD can make you feel isolated. You might think, “No one understands what I’m going through.” But many people have PTSD, and many have learned to cope and live healthy lives.
Remember that going through a distressing event and its aftermath is a normal human reaction.
Your body and mind are only reacting to a really difficult situation. It isn’t an indication of weakness. You can ask for assistance. You are capable of self-healing. You don’t have to bear this weight alone.
Next, Talk to Someone You Trust
One of the most important steps in coping with PTSD is talking. This can be:
- A family member
- A close friend
- A counselor or therapist
- A support group
Talking about your feelings can help release the pain inside. It also helps others understand what you’re going through. You don’t have to go through it alone.
Then, Get Professional Help
Seeking Professional Help: The Foundation of Recovery
- Cognitive Behavioral Therapy (CBT):
CBT is a first-line treatment for PTSD. A therapist assists you in recognizing and altering harmful thought and behavior patterns that arose following the trauma.
- Prolonged Exposure (PE) Therapy:
This type of therapy entails regularly and gradually facing your trauma-related memories, emotions, and circumstances in a secure setting. Reducing the accompanying dread and avoidance is the aim.
- Eye Movement Desensitization and Reprocessing (EMDR):
EMDR reduces the emotional effect of traumatic memories by processing them and changing the way your brain retains them. Bilateral stimulation, like side-to-side eye movements, is how it accomplishes this.
How to Find a Therapist:
- Use the American Psychological Association’s (APA) Psychologist Locator.
- Check with the National Center for PTSD for a list of providers.
- Contact your primary care physician for a referral.
After That, Consider Medication
Some people with PTSD also take medication. Medicine does not “erase” PTSD, but it can help with symptoms like:
- Anxiety
- Depression
- Trouble sleeping
- Irritability
Only a doctor or psychiatrist can prescribe medication. If you think this may help, talk to your healthcare provider.
Build a Daily Routine
PTSD can make your life feel out of control. Creating a simple daily routine can help bring structure and peace.
Try to:
- Wake up and sleep at the same time each day
- Eat regular meals
- Exercise or go for a walk
- Do calming activities (reading, music, hobbies)
Even small routines can help your mind feel more stable and safe.
Practice Grounding Techniques
When you’re struggling with PTSD, you may feel overwhelmed by memories or emotions. Grounding techniques can help bring you back to the present moment.
Here are a few examples:
- 5-4-3-2-1 Method: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste
- Deep Breathing: Inhale for 4 seconds, hold for 4, exhale for 4
- Touch Something Real: Hold a cold glass of water or a textured object
These tools help calm your body and mind when panic or flashbacks strike.
Take Care of Your Body
PTSD affects not just your mind but your body, too. Taking care of your physical health is part of healing.
Do your best to:
- Get enough sleep
- Eat healthy food
- Avoid alcohol and drugs
- Move your body (even light stretching helps)
When your body feels better, your mind often feels better too.
Stay Connected
Isolation makes PTSD worse. Try to stay connected with others, even when it’s hard.
You can:
- Call a friend
- Join a support group
- Spend time with family
- Talk to others online in safe, helpful communities
Feeling understood can help reduce your pain. Remember, healing often happens in connection with others.
Be Patient With Yourself
Healing from PTSD takes time. It doesn’t happen overnight. Some days will be harder than others. And that’s okay.
Try not to rush your recovery. Celebrate small steps. Some victories may seem tiny, like going to the store or sleeping through the night — but they are big wins.
Recognize that what you are experiencing is a natural response to a traumatic event. Don’t blame yourself for your symptoms or feel ashamed of them.
Try Creative Outlets
Some people find healing through creativity. This can include:
- Drawing or painting
- Writing in a journal
- Playing music
- Dancing or movement
These activities help release emotions and safely express pain.
Finally, Know When to Ask for Help Again
Sometimes, symptoms can come back — even after you’ve been doing well. That’s okay. PTSD can be triggered by stress or life events.
If you feel overwhelmed again, go back to your support system. Reach out to your therapist or doctor. Healing isn’t always a straight line. But with help, you can keep moving forward.
Conclusion: There is Hope
If you are struggling with PTSD, know that you are not stuck. You are not alone. Help is available. Healing is possible.
Here’s a quick summary of how to cope with PTSD:
- Talk to someone
- Seek professional help
- Use medication if needed
- Create a routine
- Practice grounding
- Care for your body
- Stay connected
- Be kind and patient with yourself
- Try creative ways to express yourself
- Ask for help whenever you need it
PTSD is a hard journey, but it does not have to be your whole story. With time, support, and the right tools, things can get better. If you are looking for a therapist for PTSD, there are many ways to find a qualified one, from the APA Psychologist Locator to the National Center for PTSD. Or you can reach out to us at Granada Psychiatry. We provide compassionate PTSD therapy and personalized consultations to help you overcome those troubling feelings.
