Post-traumatic Stress Disorder (PTSD) can be a condition that causes nightmares, flashbacks, and other uncomfortable symptoms. It is caused by a terrifying or dangerous event, such as a sexual assault, or a life-threatening injury. Although there are treatments for PTSD, some individuals may find it easier to cope with PTSD triggers using self-help methods. These eight strategies can help with PTSD.
1. Meditate
Meditation can help you be more mindful and present-focused. You can learn PTSD triggers and become more aware of your body’s sensations, thoughts, feelings, and emotions by practicing mindfulness. Meditation can be used to help with PTSD. It helps people to let go of negative thoughts and memories.
Research shows that meditation is effective in treating PTSD symptoms. A review of 10 studies has shown that meditation can reduce PTSD symptoms. For people with PTSD, guided meditation can be particularly helpful. It is conducted by a professional. In a study on guided meditation for PTSD, it was found that veterans suffering from the condition experienced significant reductions of stress hormone cortisol when they attended weekly meditation sessions for four consecutive weeks. The meditation program proved to be more effective for PTSD treatment than the usual.
2. Stay active
Exercise and PTSD can work together well. Exercise boosts mood, can reduce anxiety, and can even help with irritability and other symptoms of PTSD. A source of happiness and relief from negative thoughts and flashbacks can be found in physical activity. A running group or group exercise class at a gym can provide social support for people who are interested in physical activity.
For people with PTSD, exercise has been proven to be beneficial. According to a recent review, exercise is associated with a decrease in PTSD symptoms and depression. It has been noted that PTSD can lead to health problems such as heart disease. This makes physical activity especially beneficial for those with this mental illness.
3. A Service Dog
PTSD service dogs can provide companionship as well as a calming effect for those suffering from PTSD. Service Dogs for America and other organizations provide information on how you can get a service animal for PTSD. Service dogs of America will accept service dogs from anyone with PTSD. This organization trains dogs in how to respond to the needs of people with PTSD. The dogs are trained to identify signs such as anxiety, nightmares, and how they can be treated.
There are many ways that PTSD service dogs can help. You may be able to get out of a nightmare, or comfort someone in distress. They can be used to provide distractions, carry medication or alert others of the need for help in crisis situations.
4. Set Boundaries
A single person’s struggle to cope with PTSD can impact the lives of their families and friends. For people with PTSD, and their loved ones, relationships can be difficult. It is essential to set boundaries when PTSD and other conditions are involved. A person’s safety and boundaries are breached when they are exposed to a traumatizing event like sexual assault or a natural catastrophe. Talking about PTSD triggers in relationships with family members, friends, or significant others is essential. Also, ask your loved ones to allow you to have space and time to yourself if necessary.
People who have recovered from PTSD say that it is crucial to establish boundaries and personal space in order to reduce anxiety. An individual with PTSD can feel unsafe if a loved one is too strict or denies them personal space. Talking with friends and family about your boundaries and the ways you can respect them is a good way to increase your sense of safety. You can help someone who has crossed a line or invaded their personal space by asking them to take a step back, or ask them to lower their voice. If boundaries have been broken, it might be necessary to exit a situation.
5. Find a creative outlet
Art therapy and music therapy for PTSD are two examples of creative outlets that can help alleviate symptoms. You may also find relief in other hobbies, such as crafting or creative writing. Experts believe that creative projects such as quilting or art can provide relief for those who have difficulty finding the right psychological therapy.
Research shows that creative therapies may be effective in treating PTSD. Studying veterans, a music intervention significantly decreased symptoms of depression as well as the severity of PTSD.
There are other creative hobbies that veterans with PTSD may enjoy:
Woodworking
Playing an instrument
Painting
Singing in a choir
Cooking
Journaling
Sewing