How to Deal with Post-Traumatic Stress Disorder

You can’t seem to cope with post-traumatic stress disorder (PTSD) and still live a normal life. PTSD can make you want to avoid people, separating yourself from family and friends. You are afraid to go to ordinary places, even having panic attacks. If you have PTSD, there are ways to manage your symptoms and lead a happy and healthy life.

Table of Contents

Get professional help

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Find the correct diagnosis. The first step in dealing with PTSD is to determine if you really have this mental illness. PTSD is an anxiety disorder, and symptoms often overlap with similar illnesses.

See a psychiatrist for differential diagnosis and proper treatment. To be diagnosed with PTSD, you must have a history of a traumatic event that matches specific criteria.
For example, for a specific period of time you must exhibit each of the four symptoms: 1) nightmares, flashbacks, and returning memories; 2) avoidance of thoughts, places, people, and things that recall the event; 3) negative changes in perception and mood – feeling isolated from others, having persistent negative beliefs about life, inability to recall details of events, etc…; and 4) changes in arousal response, increased sensitivity, sleep disturbances, etc. ^{[1] X Research Sources}^{[2] X Trusted Source National Institute of Mental Health Go to source}
Anyone who has experienced a traumatic event can lead to PTSD. Abused children, sexually assaulted people, veterans, vehicle accidents, and natural disaster survivors are all at risk of developing this disorder. ^{[3] X Research Sources}
Acute stress disorder is a related anxiety disorder that often becomes PTSD. Acute stress disorder develops within a month of the traumatic event and can last from 3 days to 4 weeks. Acute stress symptoms that persist for more than a month are an indication that the disorder is progressing to PTSD. ^{[4] X Research Sources}

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Talk to a therapist who has experience working with trauma victims. Of course, talking to a parent or close friend can help you deal with your feelings after a traumatic event, but therapists are specially trained to help people like you. You should discuss your condition in detail with a therapist! Even avoiding seemingly trivial details can make problems harder to solve. You can totally cry if you want.

A therapist may use cognitive therapies, which focus on helping you identify and change your thoughts and beliefs about the terrible event that happened. Victims often blame themselves for what happened. Talking about the incident with a professional can help you to accept that it is very difficult for you to control what happened. ^{[5] X Research Sources}
Some treatment may include gradual or immediate exposure to the places and situations associated with the trauma. One of the diagnostic criteria is avoidance that causes the victim to hesitate to talk or think about the event. However, dealing with and talking about what happened with a therapist can help you recover from the event. ^{[6] X Research Source}
The therapist can change the treatment regimen to suit your best interests. Everyone’s recovery is different, and it’s important to choose the right treatment for your situation.

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See a psychiatrist for medical treatment. If symptoms of PTSD affect your ability to function, such as insomnia or anxiety, which makes you afraid to go to work or school, a therapist may refer you to a psychiatrist for medication treatment. . Selective serotonin reuptake inhibitors (SSRIs) are the most commonly prescribed medications for PTSD, but antidepressants, mood stabilizers, and other medications may also be helpful. useful. Note that each medication has its own set of side effects that you should discuss with your doctor. ^{[7] X Research Sources}

Sertraline (Zpoft) helps to improve serotonin deficiency in the amygdala by increasing serotonin production in the brain. ^{[8] X Research Sources}
Paroxetine (Paxil) increases the amount of serotonin in the brain. ^{[9] X Research Source}
Sertraline and paroxetine are the only two drugs currently approved by the FDA for the treatment of PTSD. Several other drugs may also be used, but are not approved by the FDA. ^{[10] X Research Source}
Fluoxetine (Prozac) and Venlafaxine (Effexor) are also sometimes used to treat PTSD. ^{[11] X Source of Study} Fluoxetine is an SSRI, but venlafaxine is an SNRI (Selective Serotonin and Norepinephrine Reuptake Inhibitor), meaning it increases both serotonin and norepinephrine. ^{[12] X Research Source}
Mirtazapine acts on serotonin and norepinephrine, which may be useful in the treatment of PTSD. ^{[13] X Research Source}
Prazosin helps reduce the frequency of nightmares in post-traumatic stress disorder and is sometimes used as an “additional” therapy, meaning it is indicated in addition to other treatments such as SSRIs and therapy. ^{[14] X Research Source}
Suicidal thoughts can be a side effect of SSRIs and SNRIs. Consult your doctor to understand the risks and how to handle them.

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Join support groups. ^{[15] X Trusted Source Mayo Clinic Go to Source} If you’re struggling with the fear and anxiety that accompanies PTSD, joining a support group can help. While they don’t directly cure the disorder, these groups do help people with symptoms feel less alone, and gain support from others who are also experiencing this challenge.

It can be hard to adjust when you’re first diagnosed with a condition like PTSD. Joining a group can help you reconnect socially. ^{[16] X Research Source}
If your partner or loved one is having a hard time adjusting to your illness, they can get support and helpful advice by joining a family recovery group. PTSD.
The Depression and Anxiety Foundation of America has a search tool that helps you locate a support group near you.
If you are a veteran, contact your local veterans association.

Living with Post-Traumatic Stress Disorder

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Take care of your body and mind. Many people find that regular exercise, a diet filled with healthy foods, and adequate rest can have a significant impact on PTSD. What’s more, these remedies have also been shown to be effective against stress and anxiety, which often occur in people with PTSD. ^{[17] X Research Source}

Making certain lifestyle changes can help reduce symptoms or increase control of PTSD symptoms. When you get regular physical activity along with a healthy whole food diet, you can feel strong enough to battle negative thoughts and fend off a sudden drop in pregnancy. panic attack. ^{[18] X Research Sources}
Avoid alcoholic beverages and stimulants. Find healthier ways to deal with stress and unwanted feelings like going outside for a walk, reading a novel, or chatting with a friend on the phone.
Understand that having PTSD does not mean you are weak. PTSD can affect anyone. In fact, strong people can be pushed into situations that cause this disorder, because they stand up for their beliefs, try to help others, or overcome personal obstacles. If you developed PTSD after serving in the military, you showed courage when you joined the military and you are still brave now. Facing PTSD and seeking treatment also involves courage.

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Keep a personal diary. ^{[19] X Research Source} Write down anything that bothers you during the day, as those situations or things could trigger nightmares or flashbacks. Also, write down how you feel, as well as make a note of whether the symptoms that occurred that day were normal or particularly bad.

This helps you track your progress and helps your therapist know how your symptoms change from day to day.

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Rely on family and friends. Try to avoid falling into the dodge trap. While you may seem to feel better when you’re away from everyone, it’s actually making your symptoms worse. Social support can help reduce both anxiety and depressive factors associated with post-traumatic stress disorder. ^{[20] X Research Source}

Notice when your symptoms are particularly severe and try to spend time with loved ones who bring smiles and comfort to you.
You can also find support through peer groups and connect with others who are also suffering from PTSD.

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Speak up for others. When you learn to manage a serious condition like PTSD, you can recover faster by helping others in the same situation. Advocating for mental health policy and accessing services can help you feel empowered on your journey to recovery from PTSD. ^{[21] X Trusted Source Mind Go to Source}

Raising awareness about the mental illness you are affected by will help you and others in your recovery. Your support will empower you to turn a terrible life event into a positive message for health care providers, policymakers and those impacted by mental illness.

Panic control

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Recognize the signs of an impending panic attack. Persistent fear is an underlying element of PTSD. Excessive stress or fear can trigger panic attacks, and panic attacks often co-occur with PTSD. ^{[22] X Trusted Source Science Direct Go to Source} Attacks can last from 5 minutes to an hour or more. Sometimes a terrible panic attack starts without any obvious signs. ^{[23] X Research Sources} Each time you respond positively, you’re making anxiety or panic attacks less likely. Practice will make it easier to cope. Common signs of a panic attack include: ^{[24] X Research Source}

Chest pain
Shortness of breath or feeling short of breath
Sweating
Feeling of choking
Trembling
Nausea
Dizziness, lightheadedness or fainting
Feeling cold or hot
Numbness or tingling
Misperception (feeling like you’re out of reality) or depersonalization (feeling like you’re outside of yourself)
Fear of losing control or “going crazy”
Scared to death
Feeling Down ^{[25] X Research Source}

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Practice deep breathing . ^{[26] X Research Sources} This method can be helpful in reducing anxiety, fear, and even pain and discomfort. The mind, body and breath are interrelated, so taking a few minutes to practice intentional breathing has many benefits such as lowering blood pressure, relaxing muscles, and increasing energy levels. . ^{[27] X Research Source}

A typical deep breathing technique is to inhale for a count of 5 to 8, hold your breath a little, then exhale for as long as the inhalation. This move shifts your “fight or flight” response to a calmer state. ^{[28] X Research Sources}

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Try dynamic relaxation, stretch and relax. Another technique that works to reduce anxiety is to slowly stretch and relax each muscle group in a systematic way. This method can relieve stress and help improve conditions other than anxiety such as insomnia and chronic pain. The method of dynamic relaxation, muscle tension and relaxation also makes deep breathing techniques more effective. ^{[29] X Research Sources}

Start with your toes and slowly move up your body. Inhale for a count of 5 to 10, while contracting the muscles in your feet and holding still. As you exhale for a count of 5 to 10, suddenly relax those muscles, noting how the muscles feel after the tension has gone.

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Meditation. This relaxation method can be difficult to do when you are having a panic attack. However, meditation can be quite helpful in preventing panic attacks from occurring in the first place.

If you’re new to meditation, you need to start gradually with 5 minutes a day and work your way up to sitting longer. Choose a place that is quiet, comfortable, and with as few distractions as possible. Sit with your back straight, legs folded on the floor, on a cushion, or in a chair. Close your eyes and begin to take slow, deep breaths, inhaling through your nose and exhaling through your mouth. Just focus on breathing, trying to focus back on the breath every time the mind wanders elsewhere. Continue this exercise for as long as you like. ^{[30] X Research Source}
One study was conducted on 16 participants in a mindfulness stress reduction program with 27 minutes of meditation per day. At the end of the trial, MRI scans revealed changes in the participants’ brain structure, including increased compassion, self-awareness and introspection, and time reducing anxiety and stress. ^{[31] X Harvard Medical Schop Trusted Source Go to Source}

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Try to limit anxiety. Constant anxiety about a panic attack can actually trigger a panic attack. Keep yourself busy and distracted so you don’t develop excessive nervousness from constantly worrying.

Develop a few positive self-talk strategies when you find yourself constantly worrying. These tactics can be to say to yourself, “I will be fine,” or “This time will pass.” Reminding yourself that you’ve been here before and survived can make panic attacks less scary and even prevent them from happening. ^{[32] X Research Source}
When you find yourself worrying about the future, try to refocus on the present. Write down some things for which you are grateful or some positive qualities about yourself like “I am strong”. This can help you manage your nervousness and remind you that your life isn’t all about the bad things that contribute to panic.

Advice

If you don’t feel better during treatment, wait a little longer. Some forms of therapy take time to see results. You need persistence.
You may feel uncomfortable talking about your traumatic experience with others. Do your best to open up to someone, in this case your therapist, as this can help you deal with feelings of shame or guilt associated with PTSD.

Warning

People with post-traumatic stress disorder may have fearful, distressing thoughts or thoughts of suicide or murder. Call a hotline or contact your local doctor if you have any thoughts that make you want to end your life or someone else’s.

Steps

Get professional help

Living with Post-Traumatic Stress Disorder

Panic control

Advice

Warning

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