5 Ways to Handle the Effects of PTSD

When an earthquake hits, it can not only do damage in the moment but also it can have effects that last long after, called an aftershock. It is the same with the effects of PTSD. We can experience tangible effects of some trauma we experienced once in the past, and it can have debilitating effects on us in the present.

Trauma and post-traumatic stress affect us mentally, emotionally, and physically. Issues like paranoia, anxiety, mistrust of people, aches, pains, muscle cramps, and headaches are all symptoms of PTSD. We might feel exasperated to still be affected by some traumatic events of our past, but it is possible to work through PTSD to find healing.

Five Ways to Cope

Grounding Techniques

PTSD often makes our brains believe that we are back in the trauma. Out of the blue, we might feel ready to fight a threat, even though danger is not present. This anxiety sometimes manifests as a panic attack, where our whole system becomes overstimulated and freezes. Grounding techniques are exercises that interrupt panic attacks by stimulating and tuning your five senses to something pleasant or neutral.

A common technique is called the 5-4-3-2-1 method, where you take notice of your immediate surroundings and try to find five things that you can hear, four things that you can see, three things that you can touch, two things you can smell, and one thing that you can taste. Focusing on details like this calms your system and distracts your thoughts.

Mindfulness

Mindfulness is a form of meditation that brings your focus and attention to what is happening around you in the moment or in your body. Much like the grounding techniques, mindfulness has the effect of calming your nervous system.

However, mindfulness has positive long-term effects, too, as you learn over time to be simply observant of many things without judging them or trying to control them. In this way, mindfulness is a form of self-care that positively impacts your future as well as your present.

Trauma-informed workouts

As you will find out, most methods of handling PTSD are to focus on the present moment. Trauma-informed workouts have the aim to help you focus on your body, feel your emotions, and regulate your fight-or-flight response. The physical activity might be yoga, stretching, dancing, or basic aerobics with someone to guide your focus.

Body movement

Emotions are mostly stored and felt in our bodies. We might feel anxiety in our stomach or chest, pressure on our heads, or pinching in our shoulders. Body movement, whether a brisk walk or guided workout, helps release anxiety and feel-good hormones like endorphins.

Know your triggers and plan ahead

At first, PTSD might feel random and hard to predict, but over time, we figure out that there are triggers that make us feel certain ways. For example, we might feel nervous and panicked when we hear loud noises, raised voices, or when we smell certain things. We can always avoid our triggers but learn what they are and plan accordingly if we have to face them.

Help Handling the Effects of PTSD

It is entirely possible to heal from the effects of PTSD, though you might need some help. Counselors can offer a secure environment where you can unpack and deal with your struggles to the depth you are comfortable with. Contact our office today to learn about therapists that might be a fit for you.