After experiencing a frightening or dangerous event like a sexual assault or a serious accident, post-traumatic stress disorder (PTSD), can cause flashbacks, nightmares, and other unpleasant symptoms. There is no treatment for PTSD. However, many people may be able to manage their PTSD triggers by themselves using self-help techniques. These eight strategies will help you deal with PTSD.
1. Meditate
Meditation can help you become more present and mindful. Mindfulness can help you become more aware of your bodily sensations, thoughts, and feelings. It also helps you to identify PTSD triggers. Meditation can help people with PTSD overcome their traumatic memories and thoughts.
Meditation for PTSD may be beneficial according to research. Ten studies have shown that meditation can help reduce symptoms of PTSD. A trained professional can lead guided meditation. This is especially beneficial for those suffering from PTSD. A study that looked at guided meditation for PTSD showed significant decreases in stress hormone cortisol levels for veterans who attended weekly meditation sessions over four weeks. Meditation was more effective than traditional PTSD treatment.
2. Keep Active
Exercise and PTSD can be a good combination. Exercise can boost mood and help with PTSD symptoms such as anxiety and irritability. Exercise can be a source for happiness, as well as providing relief from negative worldviews and flashbacks. If people choose to run with a group, or take part in group exercise classes at a fitness center or gym, they may find that it provides support and socialization.
People with PTSD have found exercise interventions to be very effective. Recent research has shown that exercise can reduce PTSD symptoms as well as depression. Additionally, PTSD can be linked to heart disease and other health issues. Therefore, people with this mental condition should exercise.
3. Hire a Service Dog
PTSD service dogs are able to provide companionship and a calming effect to people suffering from PTSD. Service Dogs for America provides information on how to obtain a service dog for PTSD. Service dogs for America accepts applications for service dogs from people with PTSD. This organization trains dogs to help people suffering from PTSD. Dogs learn how to recognize signs and symptoms of PTSD, such as anxiety and nightmares, and how to intervene when they appear.
Many PTSD service dogs are able to provide support and assistance. Their owners may find them comforting or a way to help them wake up from nightmares. They may also be able to distract, give medication, or alert others when they are needed.
4. Set Boundaries
One person’s battle with PTSD can have a devastating effect on a family or friend. People with PTSD can have difficult relationships with their loved ones. When PTSD or any other condition is involved, it is crucial to establish boundaries in all relationships. If someone is subject to trauma, such as sexual assault or natural disasters, it can cause them to lose their sense of safety and boundaries. It is important to talk about PTSD triggers with your friends, family, and significant others. Ask them to be respectful when they need to be alone.
For those who have overcome PTSD, they report that it is important to set boundaries and establish personal space. This helps reduce anxiety. A person with PTSD might feel unsafe if a family member is too controlling or refuses to give them their space. It is important to have a conversation with loved ones about boundaries and ways they can be respected in order to increase safety. It is a good idea to ask someone to stop violating a boundary or entering their personal space. If boundaries are being violated, sometimes it is necessary to leave the situation.
5. Find a Creative Outlet
Art therapy for PTSD or music therapy can be beneficial for alleviating symptoms. Creative writing and crafting are other hobbies that can help with anxiety and irritability. Experts suggest that people who aren’t able to find relief from the more common psychological therapies may find creative ways to relieve their anxiety, such as quilting and art projects.
Research has shown that creative therapies are effective in treating PTSD. A study with veterans showed that music interventions significantly reduced symptoms of depression and the severity of PTSD.
You might also be interested in other creative hobbies for veterans suffering from PTSD:
Woodworking
Learn how to play an instrument
Painting
Singing in a choir
Cooking
Journaling
Sewing
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