Post-traumatic stress disorder (PTSD) can be incredibly difficult to cope with, especially if you are trying to do it alone. Symptoms range from flashbacks and nightmares to difficulty sleeping or concentrating—all of which can make daily life a struggle.
However, there is hope: learning effective coping strategies for dealing with PTSD symptoms can help lessen the impact on your life and restore some sense of balance.
In this blog post, we’ll discuss some proven methods for managing symptoms of PTSD so that you can feel empowered and restore a sense of control over your mental health journey. Let’s begin by looking at what it’s about.
Understanding the Signs
The first step in managing post-traumatic stress disorder is understanding its signs and symptoms. In doing so, it’s important to recognize that PTSD does not always look the same for everyone. Furthermore, the onset of PTSD can manifest differently for people with different backgrounds and experiences.
Death, in general, can be a traumatic experience that can trigger PTSD symptoms. For starters, PTSD affects even those who did not experience the traumatic event directly. For example, family members of military veterans or people who had a loved one killed in a car accident may also experience PTSD symptoms.
PTSD manifests differently in various individuals, too. Some feel symptoms three months after the trauma. Others can go a year without anxiety or stress, while others have chronic symptoms. Likewise, some can get over the trauma within six months, while others may suffer for over a decade.
A person should experience the following symptoms for over a month to be diagnosed with PTSD:
- At least two arousal and reactivity symptoms (sleep disturbance, irritability/anger, hypervigilance, exaggerated startle response)
- At least one avoidance symptom (avoiding people, conversations, TV shows, and movies, as well as thoughts and feelings concerning the trauma)
- At least one re-experiencing symptom (flashbacks, nightmares, intrusive thoughts)
- At least two cognition and mood symptoms (persistent negative thoughts about self, distorted ideas about the world, withdrawal from activities, and intense feelings of guilt, anxiety, and fear)
Normally, a person can experience these symptoms a few weeks following a traumatic event. But once these symptoms persist for over a month and significantly impede daily activities, it’s best to seek professional help.
Depression, anxiety, substance use disorders, and other issues typically accompany PTSD. Thus, it’s important to get a comprehensive understanding of how PTSD is impacting your life and strive for overall health.
Getting an Official Diagnosis
Once you recognize the signs and symptoms of PTSD, it is essential to get an official diagnosis. You can do so by consulting with a mental health professional who can assess your symptoms and create a personalized treatment plan.
Avoid self-diagnosis, as this may worsen your anxiety. Instead, focus on seeking professional help from a qualified mental health expert. They will comprehensively evaluate and assess your psychological, emotional, and physical states.
Once you have an official diagnosis, you can create a plan of action to start managing your anxiety. You may also want to look into anxiety counseling and therapy options to help you cope with your disorder. A counselor can provide you with strategies to manage anxiety, support, and guidance throughout the recovery process.
Coping Mechanisms
PTSD’s effects can be anxiety-provoking and overwhelming. If left untreated, it can significantly interfere with everyday life. But several coping mechanisms can help ease the anxiety associated with PTSD and restore a sense of balance.
The following are some of the most effective coping strategies for managing PTSD that have been proven to be effective:
Learn About the Disorder
Knowledge is power, and the more you can learn about PTSD and its signs and symptoms, the better equipped you will be to cope with it. Educate yourself on the disorder, including potential triggers and treatments. Doing so can help you better understand your condition and develop personalized coping strategies to manage it.
A wealth of resources available online—as well as books and magazines—can guide you in handling post-traumatic stress disorder. Examples of online resources include the National Institute of Mental Health, Mental Health America, the National Center for PTSD, and the Mayo Clinic.
You can also seek out and engage in professional help from a licensed therapist trained in anxiety counseling. Talking through your experience can be immensely helpful and may provide you with insight into ways to better manage your symptoms. Plus, your therapist can help you develop personalized coping strategies for post-traumatic stress disorder.
Join a Support Group
Online support groups or in-person meetings are a great way to find understanding, empathy, and community with people dealing with similar issues. Support groups provide a safe and secure space to share your experiences and connect with others who are dealing with anxiety.
Many support groups offer advice, guidance, and resources to help you cope with anxiety. They can also teach you how to handle triggers, such as avoiding certain places, people, or activities. Support groups can be invaluable in helping you not only cope with strain, but also developing a sense of belonging and connection.
The wisdom you will gain from your anxiety support group members can be a powerful tool for managing anxiety and post-traumatic stress disorder, too. You can learn new ways to cope and find strength and understanding in the shared experiences of people facing similar struggles.
Practice Relaxation Techniques
When things get overwhelming, it’s important to take a step back and focus on relaxation. Relaxation techniques are great tools for managing anxiety and can be easily implemented into your daily routine. They also provide a sense of comfort in times of distress.
The most common relaxation techniques you can do to manage anxiety are:
- Deep breathing: Focus on taking slow, deep breaths to reduce stress and relax the body
- Visualization: Imagine a tranquil or calming scene to reduce anxiety
- Progressive muscle relaxation: Start at the feet and progress up through the body, tensing each muscle group for a few seconds and then relaxing it
- Meditation: Take a few minutes to focus on your breathing and clear your mind of intrusive thoughts
- Regular exercise: Physical activity is a great way to reduce anxiety, increase energy, improve overall health, and release endorphins that positively affect the mood
These coping strategies can help you manage anxiety associated with PTSD more effectively. You can also try doing one or two, or combine several for greater anxiety relief. However, it is important to seek professional help if your anxiety persists despite these methods.
Confide in a Person You Trust
An anxiety disorder can make it difficult to open up about your experience. But confiding in someone you trust can be an important step in managing anxiety. And the good news is that person can be anyone—a friend, family member, therapist, or support group.
Reaching out to a trusted person can help alleviate anxiety and provide emotional support. After all, talking openly and honestly about anxiety can help you feel understood, validated, and less alone. You may even find it relieving not to keep your stress hidden from the world. Moreover, talking with someone can help you gain perspective and get outside advice on coping with anxiety.
When considering individuals to talk to, make sure you choose someone non-judgmental and understanding. It doesn’t have to be a professional therapist; it can be anyone willing to listen and provide comfort. Just remember to take things at your own pace and be kind to yourself.
But when you seek anxiety counseling, be sure to find a therapist who has experience working with anxiety and post-traumatic stress disorder. A professional anxiety counselor can help you work through anxiety-related issues, such as anxiety triggers and management. They can also help you find the best anxiety treatments for your particular needs.
Surround Yourself With Positivity
We all have anxiety-inducing thoughts and scenarios that are hard to avoid. But instead of focusing on our anxiety, we can try to focus on the positive aspects of our lives. It may be difficult initially, but it can help reduce anxiety over time.
Like serotonin and dopamine, happy hormones can be released when we think of happy memories or do something enjoyable. Making time for self-care, engaging in pleasurable activities, and setting aside time to relax can also help us keep anxiety at bay. Moreover, surrounding yourself with positivity can help reduce stress by promoting a sense of calm and contentment. It can help put anxiety in perspective as well.
Managing anxiety associated with PTSD takes time and patience, but these strategies can provide a good start. You can make progress in your journey toward anxiety relief by taking small steps each day to reduce stress.
Consider the following activities to bring you calm and joy:
- Listen to calming music
- Read some uplifting stories or quotes
- Go outdoors and enjoy nature
- Practice mindfulness activities
- Spend time with friends and family
- Do something creative, like painting or writing
- Take a calming bath or practice yoga
Like the relaxation techniques mentioned above, you can do any of these activities on your own or combine several for greater anxiety relief. Most are also free and easy to do, can be done in the comfort of your home, and require little to no investment.
So experiment with different anxiety reduction strategies and find one (or more) that works for you. Once you form habits that bring you comfort and joy, anxiety can no longer control your life. Instead, you can find solace in the activities that make you feel whole and connected.
Pursue Outside Activities
In addition to anxiety-reduction strategies, pursuing outside activities can also help manage anxiety. Going for a walk or participating in an organized activity can help you stay engaged and distract yourself from anxiety-inducing thoughts.
Moreover, physical activities can help boost endorphins, reduce stress hormones, and improve overall emotional well-being. As a bonus, exercise can also help you gain confidence in yourself and your abilities to handle stress. So when anxiety creeps up, look for an activity that brings you enjoyment and peace. It can be:
- Playing a sport
- Joining an outdoor club
- Volunteering in the community
- Taking part in mindfulness activities
- Going to a movie
- Doing something creative, like cooking or painting
- Biking, hiking, swimming or running
You can keep anxiety at bay and gain a sense of accomplishment by finding activities that bring you joy. As a result, it will not be as overwhelming and you will feel more in control of your life. So no matter what outdoor activity you choose, make sure it makes you feel secure and confident. Then, stick with it, and you will be on your way to anxiety relief.
Here are tips to help you ease into spending time and doing more outside:
- Start small. Choose activities within your comfort zone and gradually add activities as you feel more comfortable
- Set achievable goals. Break down activities into small steps and make them achievable
- Set aside time for anxiety-reducing activities. Make sure you have enough time to dedicate to anxiety-reduction activities
- Invest in gears and equipment. You can invest in noise-canceling headphones if loud noises trigger you, or you can purchase supportive sports gear if physical activities are anxiety-inducing
- Take a friend along. Having someone supportive of you can help make anxiety-reducing activities more enjoyable
- Seek counseling. If anxiety or PTSD prevents you from enjoying outdoor activities, seek anxiety counseling to help you better manage your symptoms.
You can find anxiety relief by following these tips and enjoying outdoor activities. So take the time to do something that brings you joy and peace, and anxiety won’t have a chance to take over your life.
Bonus Tip: Celebrate Your Success
Finally, remember to give yourself credit for all the anxiety-reducing activities you have done. Acknowledge your accomplishments and celebrate even small wins. By giving yourself positive reinforcement and encouragement, you will be more motivated to continue anxiety-reducing activities in the future.
Call to Action
For individuals with anxiety and PTSD, finding relief can seem like an uphill battle. But understanding anxiety, identifying anxiety triggers, and using strategies to reduce anxiety can be the first steps to anxiety relief.
If you think anxiety counseling can help with your PTSD, reach out to Alvarado Parkway Institute today. Our counselors specialize in anxiety and PTSD and will help you find the best anxiety-reduction strategies that work for your individual needs.
