Everyone deals with PTSD there own way, Some seek help and therapy and others try to handle it by themselves. Now I’m not telling you that you can fight this one on your own, but there are things you can do to help yourself along the way, these techniques can help you massively. let’s take a look at what you can to help yourself and continue to thrive while dealing with PTSD.
10 easy self-care strategies for managing PTSD:
- Reconnecting with friends!
- Comfort food and diet!
- Psychical activity!
- Yoga and stretching!
- Massage therapy!
- Grounding Techniques!
Journaling you may be surprised at how big of an impact this can have. Many studies have been done that show that journaling can be a powerful tool in beating PTSD. Journaling allows you to reflect and to get things off your chest and out of your head. Even if this is just admitting things to yourself, having a journal is like having your own therapist by your side everywhere you go.
2. Reconnecting with friends!
Reconnecting with friends, even if you have no desire to go out and mingle with friends. It’s important to make an effort to get out and connect. Research has shown that actively participating in your social and family circles is a very beneficial tactic when it comes to PTSD recovery. humans are social creatures by nature. So building a supportive community around you and engaging in social outings with them is very important.
3. comfort food and diet!
There are certain foods and diets that are shown to help with PTSD. Also, comfort food can play a part in helping with difficult emotions. When it comes to the comfort food you can go super healthy which is a great way to go. But also don’t forget that chocolate has serotonin-boosting qualities. Another great drink for lifting your mood is coffee and tea are also great for this there are numerous studies that have been done on this.
Well you have heard the old saying laughter is the best medicine and well it’s not too far from the truth. It’s A great way to help with the depression that comes along with PTSD. Seeing a funny movie a stand up comedian or finding something that brings laughter into your life.
What laughter does to your body is release endorphins and decrease stress hormones and it also has many other benefits. As a holistic approach to your PTSD try putting some laughter into your days.
5. Psychical Activity!
Sometimes the best solutions to our mental health are the simplest things, Time and time again it has been shown that exercise is one of the best therapy companions for PTSD and its anxiety and depression symptoms.
So a regular regime of mild to vigorous exercise has benefits that are tenfold for your mental health and a simple 30min stroll can have massive benefits for your PTSD. Exercise releases endorphins the feel-good chemical through our bodies and also the physical effects of exercise increase our self-esteem.
Bibliotherapy is another great therapy that you can employ yourself at home or anywhere, So what is it? I hear you ask. Although it may seem complicated it’s very simple this therapy is the use of books in therapy.
This is probably one of the most popular self-guided therapies out there for your PTSD. To start with there is usually an initial consultation with a therapist where a book is chosen. Once the book is chosen then the person uses the book to guide there own self-help therapy.
The book usually includes a set of specific learning modules that help you with your mood, anxiety, and depression that are coexisting with your PTSD. Also, keep in mind that this should be done in connection with a therapist.
7. Yoga and Stretching!
Yoga and Stretching there are a lot of studies out there that have shown yoga and stretching to be very beneficial for PTSD. A lot of trauma is stored in the major muscle groups of the body. This trauma causes pain and muscle aches which in turn cause our symptoms of PTSD, anxiety, and depression to become worse.
Some people say that yoga and stretching are just other forms of exercise well it’s a lot more than that it’s more I think meditation in motion. Also, yoga is very spiritual in nature and can be very introspective and the results speak for themselves. So why not give it a try!
Mediation, this may be just one of the oldest self-care techniques in history. People have been meditating for thousands of years and the effects of this well documented. The aim of mediation is to gain inner peace and to become mindful and aware of one’s thoughts to allow us to be able to see things with more focus and clarity. One of the most popular ways of dealing with the Anxiety and depression that PTSD brings on is mindfulness.
Mindfulness mediation is a type of meditation that focuses on being of ourselves, of our thoughts, and the people around us. Many studies have been done on its effects on depression and anxiety and it has proven to be quite effective, put simply it gives us a greater appreciation of our own lives.
9. Massage Therapy!
Massage therapy and PTSD, its always thought of as a nice thing to pursue one’s self. But if you’re trying to pursue a routine and lifestyle of self-care then you may want to consider massage therapy. massage therapy has been linked to helping release those muscles with tension, and aid in the overall holistic approach to a well-rounded treatment plan for PTSD.
10. Grounding techniques!
Grounding techniques use our five senses sound, touch, smell, taste, and sight to immediately connect you with the here and now. Some of the things that are used as grounding techniques are singing a song, rubbing lotion on your hands, or sucking on some sour candy are all grounding techniques that produce sensations that are difficult to ignore and can distract you from what’s going on in your mind.
To connect with the here and now we use grounding as a way to engage with what is happening and bring you out over your overthinking, disassociation and anxieties do something that will bring all your attention to the present moment. Grounding is a highly personal thing, What may work for one person may trigger anxiety or flashbacks in another. You may need to do some trial and error before you can truly figure out what grounding techniques work best for you and helping you move forward.
If you notice that you’re slipping into a flashback or a dissociative state, try some of these grounding techniques to help you bring you into the now.
- Complete a crossword puzzle, sudoku, word search, or other puzzles.
- Count all the pieces of furniture around you.
- Play a distracting game on your tablet, computer, or smartphone.
- Put on your favorite movie or TV show.
- Read a book or magazine.
Get some essential oils that remind you of good times (freshly cut grass, rain, clean laundry, or sugar cookies, for example) and smell one.
- Call a loved one.
- Put on some nature sounds such as birds chirping or waves crashing.
- Read out loud, whether it’s a favorite children’s book, a blog article, or the latest novel.
- Bite into a lemon or lime.
- Let a piece of chocolate melt in your mouth, noticing how it tastes and feels as you roll it around with your tongue.
- Cuddle and pet your dog or cat if you have one.
- Drink a hot or cold beverage.
- Grab an article of clothing, a blanket, or a towel and knead it in your hands or hold it to your cheek. Concentrate on what it feels like.
- Hold an ice cube and let it melt in your hand.
- Massage your temples.
- Pop some bubble wrap.
All these things are great to help bring you into the now and help you to bring your thoughts and anxiety under control. With practice, this will become a subconscious reaction and you will not have to think about it as much.
I hope these 10 Easy Self Care Strategies For Managing PTSD can bring some other self-help strategies into your life and allow you to get a good handle on your PTSD. Let us know in the comment section how you Handle your self-help and what things you do that maybe not on my list.