6 Self Help Strategies For Coping With PTSD

Self-Help Strategies For Coping With PTSD.
 Post-traumatic stress disorder, PTSD is a mental health disorder that according to the National Institute of Mental Health, develops in some people who have experienced a shocking, scary, or dangerous event. 
 PTSD can develop in anyone who experiences a traumatic event, not limited to war, violence, natural disaster, or the death of a loved one. 
 PTSD requires treatment from a mental health professional in order to recover and return to a state of optimal wellness. But there are things the person suffering from PTSD can do for themselves. Let’s review six self-help strategies you can use to help cope with PTSD at home, alongside other forms of treatment. Keep Reminders Of The Present. Flashbacks are one of the most common symptoms of PTSD where an individual feels as if they are experiencing or reliving the traumatic event. To combat flashbacks, try to keep something handy that can focus you on the present. This can be anything that reminds you of the present, your keys, jewelry, a money clip, a photo or even your wallet. By touching and looking at an item that isn’t associated with your trauma, it can help bring you back to the present. Practice Grounding Techniques. Grounding techniques are a great way of bringing your mind to the present when it’s caught in the past or any time, you’re experiencing intrusive, scary thoughts. Hold an ice cube in your hand: In this grounding technique, you hold something cold - usually an ice cube - and rub it across your fingers and forearm. 
 Breathing. When you are experiencing a flashback or just feeling overwhelmed with anxiety, your body’s autonomic nervous system kicks in and makes it hard to breathe. Some of your options include counting your breaths and taking slow deep breaths, holding, and exhaling through your mouth through a technique called Diaphragmatic Breathing. Reduce Yor Caffeine Intake. Caffeine can lead to some increased anxiety for those with PTSD and other anxiety-related disorders. Reducing caffeine intake can offer some long-term relief when your anxiety is triggered. Keep A Journal. Journaling is a great way to keep your mind focused on the present, but it also provides a way for you to release your emotions in a judgment-free setting. Journaling allows you to unscramble those thoughts so you can have the clarity you need to work through them. Eat Well. While there’s no magic food that will ease PTSD symptoms in particular, maintaining a well-balanced, nutritional diet is key to managing anxiety and other related mental health conditions. Try to focus on foods that are rich in Omega-3 fats, such as tuna, flaxseeds, avocados, walnuts, and eggs. Omega-3 fats, according to Harvard Health, have been known to “...travel through the brain cell membrane and interact with mood-related molecules inside the brain.” They have also been linked to lower rates of depression. Make Connection a Priority. Those living with PTSD, just like many other mental health conditions, can often feel isolated. If you have a trusted friend you can turn to for a laugh, that’s one of the fastest at-home coping strategies you can take advantage of. Connecting options include joining a club, enrolling in a class, or going out to dinner with a co-worker. The more you talk, the less scary your thoughts become.