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<p>When most people think of individuals who have Post Traumatic Stress Disorder (PTSD), they may think of war veterans who witnessed the unthinkable while in combat. While that is true, they aren't the only people who deal with the condition. </p><p><a href="https://www.findoctave.com/therapist/1952676645/eamonn-mckay-lmft" rel="noopener noreferrer" target="_blank">According to the </a><a href="https://www.ptsd.va.gov/understand/common/common_adults.asp" rel="noopener noreferrer" target="_blank">National Center for PTSD</a>, approximately 5% of adults in the United States have the condition in a given year.</p><p>Post Traumatic Stress Disorder (PTSD) is a condition that affects individuals who have experienced or witnessed a traumatic event or a series of them. For those with PTSD, the events in question were recognized as life threatening, and they resulted in an impact on the survivor’s mental, physical, or emotional health. Oftentimes people with PTSD experience impaired daily functioning and significant distress as a result, and the symptoms can be difficult to manage.</p><p>Ahead, we've garnered some information on Post Traumatic Stress Disorder on everything from symptoms to triggers and how to cope with PTSD.</p>

Symptoms of PTSD

<h2>Symptoms of PTSD</h2><p>Not everyone who has Post Traumatic Stress Disorder will have the same symptoms, however, there are a few common ones that are characteristic for the condition. </p><h3>Negative thoughts </h3><p>Subsequent to a traumatic incident, some people with Post Traumatic Stress Disorder will have negative thoughts about the event or about themselves. For example, one might experience negative thoughts about the world or themselves such as "the world is a bad and scary place" or "I'm a bad person." </p><h3>Negative emotions</h3><p>Everyone experiences negative emotions at some point, however, the prevalence of these feelings can be amplified in individuals with PTSD. These negative emotions can intensify on seeing a trigger that reminds the survivor of the traumatic situation, or simply as a result of having experienced the situation itself. </p><h3>Avoidance</h3><p>Those with PTSD may find that they avoid certain places, individuals or situations that can be triggering or bring back unwanted feelings, thoughts, flashbacks and emotions. This is typically done as a way to protect themselves from the potential discomfort and anxiety that could result. </p><h3>Hyperarousal</h3><p>Individuals with PTSD often experience hyperarousal, the experience of one's senses being more heightened than normal. In a way, the body remains in a state of "fight-or-flight" even if there's no real threat. </p><h3>Physical reactions</h3><p>Physical reactions are a common symptom of PTSD and they vary from person to person. People with PTSD commonly report physical symptoms such as a racing heart, sweating, muscle tension and numbness. </p><h3>Flashbacks</h3><p>Flashbacks are one of the tell-tale signs of Post Traumatic Stress Disorder. They are experienced as a vivid reliving of the traumatic event one experienced or witnessed. Flashbacks typically engage the senses and can cause both physical and emotional reactions in those who experience them.</p><h3>Nightmares</h3><p>Nightmares are a common experience for those with Post Traumatic Stress Disorder. They can impair one's ability to rest as they cause significant levels of distress. </p><h3>Sleep issues</h3><p>Similarly, those with Post Traumatic Stress Disorder might find that they have trouble sleeping. They will often find that they have a hard time turning off, or perhaps sleep too little (insomnia) or for too long (hypersomnia). </p><h3>Concentration issues</h3><p>Another common symptom of PTSD is difficulty concentrating. Many individuals report experiencing "brain fog,” finding it difficult to focus, to concentrate, and to pay close attention. In some cases, this manifests as not being able to complete certain tasks or needing to take breaks often. </p><h3>Self-destructive behavior</h3><p>Studies have shown that those with PTSD are more likely to engage in self-destructive behavior, and this can be as varied as substance abuse, recklessness, relationship indiscretions, etc. This is a symptom more often seen in war personnel who have witnessed trauma while out in combat zones.</p>

Coping With PTSD

<h2>Coping With PTSD</h2><p>When it comes to coping with PTSD, there are a variety of different techniques and methods that can be helpful outside of formal treatment modalities. Remember, what works for one person might not work for you and that's okay. It's important to work with your care team to find strategies that are most helpful and can be used during periods of stress. </p><h3>Relaxation Techniques</h3><p>When learning how to cope with PTSD triggers, each survivor will come to know what means of symptom reduction work best for them. For example, there are several relaxation techniques that can help when feeling triggered. </p><p>Breathing exercises<p>Breathing exercises are incredibly useful because they can be undertaken anywhere and at any time. Try diaphragmatic breathing (belly breathing), 4 Square or box breathing, or alternate nostril breathing. Remember to start where it feels most comfortable for you then build your practice. </p><p>Muscle relaxation</p><p>For those with lots of muscle tension and anxiety, muscle relaxation techniques can be helpful in relieving symptoms even if only for a short period of time. The practice generally involves working through different muscle groups in the body, first tensing and relaxing them. This princess - usually guided, and known as Progressive Muscle Relaxation - can help with reorienting the survivor to their body, bringing them into the present.</p><p>Meditation</p><p>A regular meditation practice may help reduce feelings of stress and anxiety that arise in individuals with Post Traumatic Stress Disorder. There are different types of meditations such as loving-kindness, transcendental, and trauma-informed meditation. All of these techniques can help ease one into a deep state of relaxation, using different prompts and guidance.</p><p>Mindfulness</p><p>Individuals with PTSD can experience a great deal of self blame for the traumatic incident, even when this is not the case. Mindfulness teaches people how to be aware of their thoughts, feelings and sensations in a non-judgmental way while also leaving room for them to feel those feelings without holding back.</p><h3>Connecting with others</h3><p>Spend time with loved ones</p><p>It can be helpful to lean on loved ones for support when going through a difficult time. Those with PTSD may find that spending time with loved ones can provide them the support they need to get through the day. Also, spending time with loved ones can let survivors know they have people in their corner who are there to support them, trusted friends and family who can be there when they are in their most vulnerable states.</p><p>Join a support group</p><p>Knowing that you are not alone in your struggle with Post Traumatic Stress Disorder can be helpful. Support groups provide a safe space to share thoughts, feelings, and experiences in a warm, welcoming, and safe environment. While it can be beneficial to speak with family members, sometimes it's more helpful to speak to those who actually have PTSD who can actually understand what you're going through. Volunteer</p><p>Volunteering can help give survivors a sense of purpose as they come to terms with the disorienting effects of trauma. Aside from doing something good for others and the community, volunteering can provide a schedule, structure, it can help bring distraction from negative thoughts, and it can potentially reduce feelings of isolation and loneliness. </p><h3>Following a treatment plan </h3><p>Take medication</p><p>There isn't a one size fits all answer when it comes to how to cope with PTSD. For some people, medication can be helpful in managing symptoms. There are currently two FDA-approved medications for the treatment of PTSD — Zoloft and Paxil. You'll want to speak with your doctor and care team to come up with a treatment plan that is right for you. </p><p>See a therapist</p><p>Meeting with a therapist who specializes in working with people who have PTSD can be helpful for some people. Depending on the therapy modality used, therapy can be helpful in processing the trauma and learning about and knowing how to handle triggers. <a href="https://www.findoctave.com/find-a-therapist" target="_blank" >

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</a> <p>Set realistic goals</p><p>When it comes to treating PTSD, it's important to set realistic goals. It's not possible to process trauma overnight or eliminate symptoms with the snap of a finger. You'll want to think about what's realistic for you and your treatment team can help with this.</p><h3>Other healthy coping mechanisms</h3><p>Maintain a healthy diet, exercise and sleep</p><p>Having a healthy diet, exercise and sleep won't necessarily help with treating all PTSD symptoms, however, these practices can definitely help you feel significantly better. Aim to incorporate more nutritious food into your diet, add some movement to your routine, and practice good sleep hygiene. </p><p>Avoid alcohol and drugs</p><p>During the recovery process, it's generally recommended to limit or abstain from alcohol and recreational drugs. The use of alcohol, for instance, can impact concentration, it can exacerbate the feeling of “brain fog,” and its overuse can result in reduced impulse control and the tendency to engage in more reckless behaviours.</p><p>Practice positive self-talk</p><p>It's easy for those with PTSD to blame themselves for struggling, but this blame is misplaced. Practicing positive self-talk can help rewire the brain and put a stop to negative thoughts in the short term. Over time, this practice can help an individual address potential self-blame and self-compassion issues, and may pave the way for a more optimistic outlook and resolution of their symptoms.</p><p>Distract yourself with positive activities</p><p>If there is something you enjoy doing, whether that's taking a pottery class, going on a walk, or spending time with friends, then you may want to focus more time and energy on these activities. They can help keep your mind busy and help you feel better on a daily basis.</p><p>Try journaling or writing poetry</p><p>For many survivors, finding a creative outlet can be very helpful in relieving distress. If you find yourself feeling anxious, then try journaling, try putting your thoughts and feelings onto paper. You may find that you feel better afterwards. In fact, the practice of journaling can help survivors see a record of their improvement over time.</p><h3>Seek formal treatment</h3><p>Although meditation, spending time with friends and family, and using distractions can be helpful, they should not be used as a replacement for formal treatment. Formal treatment is necessary to help one process their trauma and come up with strategies to manage symptoms on a daily basis. </p>

How to Cope with PTSD Triggers

<h2>How to Cope with PTSD Triggers</h2><p>Figuring out how to cope with PTSD triggers is different for everyone. </p><p>The first step is to recognize your triggers and take note of them. It can be helpful to write them down so you can refer back to them and potentially even discuss them with your therapist. </p><p>Next, you'll want to come up with a game plan for how to cope when you are triggered. This may look like having skills ready to use such as grounding techniques, distractions, and breathing practices. You can try to minimize your triggers if they are environmental or situational, but this is not always possible as we can't control others or our environment all the time. </p><p>You'll want to discuss with your care team how to cope with your specific PTSD triggers and use their recommendations when possible. While it is important to attempt to normalize life again post-trauma, if you are thinking of undertaking a task that might bring some risk of experiencing a trigger, or resulting in you feeling anxious or panicked, forgive yourself for not being able to do this task today. Try again tomorrow, or when you feel ready. </p>

How to Cope with PTSD Nightmares

<h2>How to Cope with PTSD Nightmares</h2><p>When speaking of how to cope with PTSD nightmares, there are a few practices including improved sleep hygiene and relaxation techniques that can be helpful. You'll want to work with your care team to figure out what works best for you. Here are some helpful tips to get you started. </p><p>Improve sleep hygiene:</p><ul><li><p>Maintain a regular sleep schedule<li><p>Avoid using your bed for anything other than sleep and intercourse<li><p>Avoid alcohol, tobacco, and caffeine before bed<li><p>Make sure your bedroom is not too hot or too cold<li><p>Ensure your bedroom is dark</ul><p>You could also source a therapist skilled in Cognitive Behavioral Therapy for Insomnia (CBT-I).</p><p>Relaxation techniques:</p><ul><li><p>Deep breathing<li><p>Meditating before sleep<li><p>Nightly relaxation routines<li><p>Progressive Muscle Relaxation</p>

Seek Professional PTSD Treatment

<h2>Seek Professional PTSD Treatment</h2><p>You'll want to seek professional treatment for PTSD if you find that it's impeding on your ability to live your life. There are a few different therapy modalities and medications that have been shown to be helpful for those with Post Traumatic Stress Disorder.</p><h3>Therapy for PTSD</h3><p>Cognitive Behavioral Therapy (CBT)</p><p>Cognitive behavioral therapy is the most effective treatment for dealing with PTSD. This type of therapy helps people work through their thoughts, feelings, and behaviors that might be hindering them from living a full life. For those with PTSD, this may look like addressing negative thought patterns and behaviors that are more problematic than helpful and looking to replace them with healthier ones.</p><p>Prolonged Exposure (PE)</p><p>Prolonged exposure involves individuals gradually working through and processing the traumatic memories they have. This usually involves describing the memories in detail over time, eventually becoming more comfortable and less scary.</p><p>Eye Movement Desensitization and Reprocessing (EMDR)</p><p>EMDR works on processing and desensitizing memories, feelings, and thoughts related to the trauma. It's been shown to reduce symptoms and has been effective in treating patients with PTSD.</p><p>Cognitive Processing Therapy (CPT)</p><p>CPT is an evidence-based psychotherapy specifically designed to treat Post-Traumatic Stress Disorder (PTSD). It aims to help individuals process and cope with the emotional and cognitive effects of traumatic experiences.</p><p>Internal Family Systems (IFS)</p><p>IFS is an approach to psychotherapy that identifies and addresses multiple sub-personalities or families within each person’s mental system. These sub-personalities consist of wounded parts and painful emotions such as anger and shame, and parts that try to control and protect the person from the pain of the wounded parts.</p>

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<h3>Medications for PTSD</h3><p>Antidepressants</p><p>In some cases, antidepressants can be helpful for those with PTSD. There are currently two FDA-approved medications for the treatment of PTSD — Zoloft and Paxil. You'll want to speak with your doctor and care team to come up with a treatment plan that is right for you.</p><p>Anti-anxiety medications</p><p>There are an array of medications that can be prescribed to help individuals manage their symptoms on an as needed basis. You'll want to speak to your prescriber about what medication is right for you.</p>

Conclusion

<h2>Conclusion</h2><p>You don't have to endure the symptoms of Post Traumatic Stress Disorder alone, or for longer than is necessary. This insight into the disorder, its symptoms, and ways of undertaking or finding effective treatment is a great starting point, however, professional help is recommended to process the traumatic memories and develop coping strategies. </p><p>Looking for professional help? <a href="https://www.findoctave.com/getting-started">Browse therapists at Octave</a> who specialize in treating PTSD and find out more about <a href="https://www.findoctave.com/insurance">insurance & pricing</a>.</p>

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Learn more about how you can you cope if you are living with post traumatic stress disorder (PTSD). Read about PTSD symptoms, coping mechanisms and treatments.

How To Cope With Post Traumatic Stress Disorder (PTSD)