Shattering the Chains of PTSD: Inspiring Steps on How to Deal with PTSD and Rediscover Your Strength

how to deal with ptsd

At some point in our lives, we might have encountered unspeakable traumas that can deeply affect our mental state. One of the conditions that can emerge from these harrowing experiences is Post-Traumatic Stress Disorder (PTSD). A shadow that can cloud every aspect of our existence, PTSD is often misunderstood, resulting in stigmatization and isolation. This article aims to shed light on PTSD, bringing forth understanding, dispelling myths, and, most importantly, offering actionable pathways for those battling this Disorder. Our focus is not only on defining and understanding PTSD but also on thoroughly discussing treatments, self-care techniques, and the irreplaceable role of support networks. Ultimately, we hope to guide you on a journey to rediscover your strength and see that there is life beyond PTSD.

The Depth of Trauma: Post-Traumatic Stress Disorder Explained

Post-Traumatic Stress Disorder, commonly known as PTSD, is a mental health condition that may arise following exposure to a deeply traumatic event. This can range from witnessing or experiencing anything that shakes your sense of safety. It is typically characterized by prolonged fear, anxiety, sadness, and a sense of disconnection. It’s worth noting that while it’s completely normal to have such reactions after a distressing incident, the persistence of these emotions could potentially indicate PTSD. 

These unresolved feelings can significantly interfere with a person’s daily functioning and emotional well-being. Unlike common perception, PTSD isn’t exclusive to war veterans; it can affect anyone, irrespective of age, gender, or background, who has been through a harrowing experience. The key distinguishing aspect of this disorder is the persistent severe emotional upset that doesn’t seem to fade away with time. 

Causes of PTSD

PTSD is primarily caused by exposure to a traumatic event, although the development of the condition is multifaceted and depends on several factors. The severity of the trauma, the individual’s mental health history, personal resilience, and the support received after the incident contribute to whether a person will develop PTSD or not.

Key factors that may lead to the development of PTSD include:

  • Nature of the traumatic event: Experiencing or witnessing severe physical or sexual assault, natural disasters, and combat during war.
  • Mental health history: A person with a history of mental health issues may be more likely to develop PTSD after experiencing a traumatic event.
  • Personal resilience: An individual’s ability to cope with stressors and adapt to change can impact the likelihood of PTSD development.
  • Duration of the trauma: Longer-lasting traumatic situations may increase the risk of developing PTSD compared to isolated incidents.
  • Support systems: Lack of support from friends family, or access to professional help may exacerbate the development of PTSD.
  • Indirect exposure: First responders, emergency workers, and even those hearing about the violent or sudden deaths of loved ones can develop PTSD as a result of their indirect exposure to the trauma.

It is essential to understand that not everyone who experiences a traumatic event develops PTSD. The combination of factors and the individual’s unique response to the trauma plays a crucial role in determining the onset of this mental health condition.

Comparing PTSD to Standard Reactions in the Wake of Traumatic Incidents

how to deal with ptsd

After a traumatic event such as earthquakes, car crashes, terrorist assaults, or personal attacks, it’s common for individuals to experience certain symptoms attributed to PTSD. When frightening incidents disrupt your sense of security and trust, feeling out of balance, detached, or emotionally numb becomes a normal initial reaction. Having nightmares, experiencing a constant state of fear, and obsessive thoughts about the incident are typically expected responses to such unusual occurrences.

For the majority of people, these unsettling signs and symptoms are transient. They might persist for a few days or weeks but gradually diminish. However, in the cases of individuals living with Post-Traumatic Stress Disorder, the symptoms not only persist but often intensify over time. Unlike the typical healing trajectory where each day sees some improvement from the distressing symptoms, people with PTSD experience worsening symptoms, failing to find any relief from these haunting echoes of the traumatic incident.

Recognizing Common Symptoms

PTSD symptoms are extensive and far-reaching, involving emotional, physical, cognitive, and behavioral changes. However, they can be classified into four main categories:

  • Re-experiencing symptoms, including flashbacks, nightmares, and persistent, unwanted thoughts about the traumatic event.
  • Avoidance, or steering clear of people, places, thoughts, or situations that may trigger memories of the trauma.
  • Negative changes in beliefs and feelings can lead to detachment from others, a lack of interest in activities, and emotional numbness.
  • Hyperarousal, manifesting as trouble sleeping, irritability or aggression, and being easily startled or on high alert constantly.

Each experience with PTSD is highly individual, affecting different people differently. Recognizing these symptoms is the first step toward seeking help and crafting a path toward healing.

Types of PTSD and Trauma: A Closer Look at the Varieties

sexual assault and the resulting trauma

PTSD and trauma can take various forms depending on individual experiences. Exploring these specific types can help pave the way for tailored treatment and appropriate support.

1. Post-Traumatic Stress Experienced by Military Veterans

Combat exposure often leads to PTSD among veterans due to witnessing violence, loss, injury, or life-threatening situations. Symptoms can include intrusive thoughts, hyperarousal, and emotional numbness, affecting personal and professional aspects of life.

2. Sexual Assault and the Resulting Trauma

Survivors of sexual violence may develop PTSD, characterized by recurring nightmares, avoidance of places or situations associated with the assault, and feelings of guilt or shame. This type of trauma underscores the importance of sensitive, specialized care and intervention.

3. Psychological and Emotional Wounds

Trauma from persistent emotional, physical, or psychological abuse often triggers PTSD. This can occur in relationships, workplaces, or even through bullying, causing victims to experience overwhelming emotions, intrusive thoughts, and trust issues.

4. The Trauma Stemming from Racial Discrimination:

Experiencing racial discrimination, either directly or indirectly, can lead to trauma-related symptoms. Incidents like hate crimes, microaggressions, or systemic discrimination may result in PTSD development, often accompanied by anxiety, depression, and feelings of isolation.

Recognizing these types of PTSD and trauma allows a better understanding of the unique challenges and support affected individuals need.

The Healing Path Begins: Inspiring Steps on How to Deal with PTSD

healing path begins

Rehabilitation from Post-Traumatic Stress Disorder involves assisting your nervous system to regain the normal equilibrium it held before the traumatic event. Even though having the companionship and expertise of a seasoned therapist or physician can dramatically simplify the process, you can also utilize many proactive strategies to manage your symptoms, minimize panic and apprehension, and regain command over your life.

Healing from PTSD is a continuous, gentle process that takes time. The memories of the traumatic event may not fully vanish, adding complexity to life from time to time. However, the below-cited recommendations can serve as potent tools for initiating the healing process, facilitating your progress, and aiding your transition onto the path to recovery.

1. Counteract Feelings of Helplessness

Doing something tangible can help you combat feelings of helplessness. Volunteering your time and energy in helping others can provide a sense of purpose and satisfaction, reducing feelings of trauma-related impotence.

2. Engage in Physical Activity

As someone battling PTSD, incorporating regular physical activity not only stimulates the release of feel-good hormones known as endorphins, improving your mood and perspective but also allows you to reconnect with your body. The focused mind-body connection that comes with physical movement helps to shake loose your nervous system from its immobilized stress response, setting it on the path towards normalizing its function. Therefore, engaging in various forms of physical activity becomes invaluable.

  • Rhythmic Exercise: The repetition involved in rhythmic exercises such as running, swimming, or dancing plays a significant role in quelling anxiety and mitigating depression. It helps form a rhythm between your mind and body, aligning them towards a healthier perspective.
  • Spending Time in Nature: The great outdoors’s tranquility is a natural antidote to stress. Walking in the park, hiking, or gardening can facilitate mental clarity and relaxation.
  • Martial Arts: Practicing martial arts like Tai Chi, Judo, or Karate provides a disciplined outlet for physical exertion while cultivating inner peace and increasing self-confidence throughout your recovery process.
  • Rock Climbing: Rock climbing demands mental and physical focus, keeping your mind occupied and redirecting the stress associated with PTSD. Indoor or outdoor climbing opportunities foster resilience, challenging you to overcome and rise above hurdles.

Remember, addressing PTSD is about finding what works best for you. Whatever form of physical activity you incorporate into your routine, ensure that you enjoy and look forward to it. 

3. Discover Self-Comforting Techniques

Grasping the power of the ‘Present’ plays a significant role in healing from PTSD. The past, with its trials and traumas, is unchangeable, and the future, with its uncertainties, remains beyond immediate control. Living in the ‘now,’ however, offers an avenue for exerting control, fostering balance, and crafting the peace you desire. Employing certain self-comforting techniques can be significantly beneficial to achieve this state of equanimity. These techniques are designed to help you relax, combat emerging PTSD stress responses, and shift your focus to the serenity and possibilities inherent in the present moment.

  • Aromatherapy: Certain essential oils, like lavender or chamomile, have been proven to have a calming effect on the mind. Using these in a diffuser or applying them to your skin (mixed with a carrier oil) can provide a sense of tranquility and peace.
  • Journaling: It can be an effective tool for venting your emotions and thoughts. Expressing your fears, doubts, experiences, and victories on paper provides a tangible way of confronting them, helping you process your experience.
  • Music Therapy: Music has the power to touch the soul like few things can. Listening to soothing tones, playing an instrument, or even singing can serve as a therapeutic outlet for your emotions, providing comfort and alleviating stress.
  • Mineral Baths: A mineral bath, be it in a natural hot spring or created at home with Epsom salts, provides relaxation for both body and mind. The warm water relaxes tense muscles, while the quiet moments can be used for introspection or simply disconnecting from distressing thoughts.

Keep in mind that the path to recovery may involve trial and error to find the techniques that are most effective for you.

4. Seek Assistance and Encouragement from Others

Battling PTSD needn’t be a lonely venture. Embrace the strength of unity by reaching out to those surrounding you: family, friends, therapists, or support groups. Sharing your journey can provide relief, understanding, and an invaluable sense of belonging. They can provide empathy, motivation, and tangible advice to navigate this challenging yet conquerable path to inner healing and peace.

5. Embrace a Health-Conscious Routine

Adopting a health-conscious routine is more than just an essential foundation for general well-being; it plays a significant role in managing and alleviating the symptoms of PTSD. By nurturing both physical and emotional health, you’ll be better equipped to cope with daily stressors and challenges while supporting your path to recovery.

  • Avoid Alcohol: Though alcohol may temporarily relieve, it can exacerbate PTSD symptoms. Opt for healthier coping mechanisms instead.
  • Get Enough Sleep: Restful sleep is crucial for mental and physical healing. Create a relaxing bedtime routine and ensure a consistent sleep schedule.
  • Eat a Healthy Diet: A balanced, nutritious diet will energize your mind and body, reducing fatigue and mood disruptions while aiding in stress management.
  • Relaxation Techniques: Incorporate practices like deep breathing, meditation, or yoga into your daily routine. These techniques can help soothe your mind and body, increasing resilience against PTSD symptoms.

Personalizing your health-conscious routine is essential to addressing your unique needs and supporting long-term wellness and growth along your healing journey.

Getting Professional Treatment

Recognizing PTSD in oneself or a loved one is the first crucial step towards healing; it’s imperative to approach professional aid without delay. The earlier the intervention, the smoother the path to overcoming PTSD becomes. Remember, seeking help is not a testament to weakness but a powerful act of bravery. By addressing your traumatic experiences and accepting them as fragments of your past, you can begin to truly heal. This journey, though challenging, becomes significantly manageable under the expert guidance of a therapist or doctor.

Various types of treatments and therapies have proven effective in treating PTSD:

  • Cognitive Behavioral Therapy (CBT): CBT involves identifying problematic thought patterns and developing healthier coping strategies.
  • Eye Movement Desensitization and Reprocessing (EMDR): EMDR helps to process and reframe traumatic memories, reducing their emotional impact.
  • Cognitive Processing Therapy (CPT): CPT is focused on understanding and managing ways in which traumatic experiences change thoughts and emotions.
  • Dialectical Behavioral Therapy (DBT): DBT equips you with skills to regulate emotions, improve relationships, and manage distress.

Remember: professional help can provide a structured, supportive environment to navigate your unique journey to recovery.

Closing Thoughts

We’ve explored the key aspects of PTSD—the impact it has, its various forms, and the steps to embark on a healing journey. Recognizing the complex nature of PTSD, understanding its diverse types, and taking proactive measures pave the way toward recovery and well-being.

Remember that professional help is crucial when you or someone you know is affected by PTSD. Elite Health Care and Wellness Services offers a comprehensive team of mental health professionals ready to assist in overcoming the challenges posed by PTSD. Please contact us for empathetic support, tailored interventions, and effective strategies to help you embrace a healthier, more resilient life.