Try substantiation techniques, learn your triggers and add. You may find that certain experiences, situations, or people seem to trigger memories or other symptoms. Take care of your physical health add. Countdown: This isn't designed to confuse or test you, but if you're busy trying to remember what number comes before eight, your mind is likely to get a little distracted by PTSD.
Try counting slowly to 10 and then backwards again to calm down. Drip cold water on your wrists. Because there are major arteries just under the skin of your wrists and earlobes, dropping cold water into these areas can cool and soothe your entire body. Meditate You don't need to go to a mountain retreat: try to find a comfortable place in a quiet place, focus on your breathing and feel that those anxieties start to disappear.
I found it helpful that my husband was in the next room while I was doing this so that I could “stand guard” and that my hypervigilance could also take a break. Eat some chocolate Dark chocolate can regulate cortisol levels (which is often abundant in people with post-traumatic stress disorder). Just a square can make a difference in your mood. Try Aromatherapy.
The relaxing scents of lavender and tea tree can stimulate the olfactory receptors in the nose that connect with the part of the brain that regulates emotions and causes relaxation. Progressive relaxation Progressive relaxation involves tightening the muscles, one part of the body at a time, to achieve a state of calm. People with PTSD tend to have very tense muscles, so thinking also serves as a reminder to those muscles of what the difference between “tense” and “relaxed” means. Write it down.
Sometimes, putting our emotions on paper can make them seem less intimidating. You can learn more in our blog post here. Fortunately, it is possible to re-learn to breathe deeply from the diaphragm and to protect yourself from stress. Practice simple deep breathing exercises to improve your breathing and combat anxiety.
Using relaxation exercises can also be an effective way to deal with PTSD, as they provide a way to reduce stress and anxiety. Progressive muscle relaxation focuses on alternating between tensing and relaxing different muscle groups throughout the body. This relaxation method is similar to a pendulum. Complete relaxation of the muscles can be achieved by first going to the other extreme (i.e., tightening the muscles).
Mindfulness techniques are useful skills for coping with PTSD. Mindfulness has been around for thousands of years, and mental health professionals are starting to recognize that mindfulness can benefit people who suffer from anxiety, depression, and other mental health conditions. It's important to note that this type of self-reflection can sometimes bring difficult emotions or thoughts to light, especially if you have a history of trauma. Some research has also reported that some people may experience significant distress when practicing mindfulness, such as increased symptoms of anxiety, dissociation, and emotional numbness.
You may find it helpful to practice mindfulness under the guidance of a trauma-informed therapist. Self-management can be a useful way to manage anxiety symptoms. Self-control is a technique that involves carefully observing and recording specific thoughts, behaviors, sensations, or emotions. The goal of self-management is to help people better understand their symptoms and coping skills.
It can be a useful skill for dealing with PTSD and an easy way to increase awareness. When you're experiencing anxiety, it's important to have ways to cope with those feelings. For example, seeking social support can be a great way to improve your mood. However, the anxiety associated with PTSD symptoms can sometimes occur unexpectedly and social support may not be readily available.
Therefore, it's important to learn coping strategies that you can do on your own. These coping strategies focus on improving mood and reducing anxiety and are sometimes described as coping strategies to calm down or take care of yourself. Trauma can contribute to anxiety and other symptoms, but there are a number of coping skills for PTSD that can help alleviate post-traumatic stress disorder. Strategies such as distraction, deep breathing, mindfulness, and behavioral activation are just a few of the techniques you can try.
If you find that these methods aren't doing enough to ease your symptoms, talk to a doctor or mental health professional. PTSD treatments can help you process your experiences and develop new coping skills. .