Overcoming PTSD: Strategies and Resources for Healing and Recovery

PTSD or post-traumatic stress disorder is a common mental health issue.

Though it is often associated with major life-threatening events like war, rape, accident, or attack, PTSD can occur due to a number of reasons. A constant conflicting relationship, physical or sexual abuse, loss of a loved one, emotional abuse, and loneliness.

PTSD is a major mental health issue that needs to be dealt with in the right way. It can be the doorway to more severe issues like chronic depression, anxiety, panic, schizophrenia, bipolar disorder, diseases associated with memory loss, and strong thoughts of self-harm. 

Thankfully, there are effective ways to deal with PTSD and its associated symptoms. The sooner the healing begins the better the recovery!

7  Tips to overcome PTSD

When the mind is stuck, move your body

Several studies and research have shown that exercise can help people recover from PTSD. Exercising releases endorphins and improves mood and helps declutter your mind by shifting your focus to your body movements. 

Rhythmic exercises like walking, running, swimming or dancing works great. Exercises that need a lot of focus like weight training, rock climbing, or martial arts can also help your mind calm down. 

Watch now: Exercises for PTSD

Unlock your mind with mindfulness meditation

Mindfulness meditation is the practice of calming your mind by focusing on your breath and body. It is a state of thoughtlessness that helps calm your mind and bring it to peace. Regular practice of mindfulness meditation can help recognize your thoughts, regularize your emotions, and replace negative thoughts with healthier ones.

A review quoted that mindfulness meditation can help ease the symptoms of PTSD. It is a proven remedy for stress, anxiety, depression, and restlessness that come with PTSD. Certain studies have also shown that a routine practice can help improve sleep, focus, and performance. 

Try the amazing healing effects of Aromatherapy

Several studies have found aromatherapy to be effective in reducing PTSD symptoms like chronic stress and anxiety. Lemon oil and orange essential oil can help relieve depression while lavender essential oil promotes relaxation and sleep. Certain essential oils can also help relieve sore, tight muscles and body aches caused by stress and tension. 

Chamomile essential oil has anti-depressive and anti-anxiety qualities that are found effective in treating anxiety, worry, irritability, and depression. Ylang-ylang soothes anger and rage. Rose oil is very effective in treating grief, panic attacks, shock, and nightmares. Essential oil calms your body, releases your emotions, reduces cortisol, combats fear, and improves sleep.

Watch now: Essential oils for PTSD

Let a trained pet lead you out of PTSD

Studies reveal that having a pet can help people cope with the disruptive symptoms of PTSD like depression, anxiety, or nightmares. A pet can also help people calm down the fear associated with PTSD. There are specially trained dogs too for emotional support and psychiatric service. 

Psychiatric service dogs are specially trained to help people with mental illnesses like PTSD, schizophrenia, depression, anxiety, or bipolar disorder. They offer a sense of safety, calmness, and company that help people get through the dark patches of mental issues.

Sleep can help soothe your mind

While sleep troubles are common in patients suffering from PTSD, sleep is also the remedy that can help them recover from it. Research shows that sleep deprivation can trigger anger, irritability, and moodiness. 7 to 9 hours of uninterrupted sleep can result in better mood and energy levels.

If you are having trouble sleeping then try simple tricks like a warm bath before bed, foot massage, or aromatherapy. Keep your bedroom quiet, dark, and soothing, and keep your gadgets away. You can also pour a few drops of camphor oil on your pillow for restful sleep.

Give your emotions an outlet with expressive Writing 

Journaling your thoughts and emotions can be an effective way of coping by expressing your thoughts and emotions. Research has shown that expressive writings have a significant effect on improving physical and psychological health. It is proven to improve coping and reduce PTSD symptoms like tension, anger, rage, resentment, and depression.

Studies have also found that any form of art therapy can help in recovering from the effects of PTSD. Whether it is painting, dancing, writing, or music, art has a healing effect on the mind. 

Watch now: Expressive writing to heal trauma

Reach out to others for support

PTSD can be more serious and it may be difficult to deal with. People suffering from PTSD often show symptoms of withdrawal. But isolation can further worsen the condition. Staying connected to the people who care about you can help in your recovery. It is not important to discuss the trauma or tell them everything, but just the companionship helps.

Reach out to your friends and family, the people who would talk to you without judging or criticizing. If you are in doubt then reach out to a professional therapist, a local support group, a faith healer, or a motivational speaker. Seek help and guidance when you need it. 

What to do when you feel anxious due to PTSD?

Break the cycle – When you start feeling anxious, break the cycle of thoughts and go for a brisk walk or turn to an activity that engages your focus.

Take a mineral bath – When anxiety and panic attacks kick in, block the thoughts by opting for a warm mineral bath. It will help relax your muscles and reduce stress. 

Talk to someone – When you are overwhelmed with your thoughts, talk to someone you trust.

Your Takeaway!

Recovering from PTSD is a slow and gradual process. So, you have to be patient and you have to trust the process of healing. It will not happen overnight, nor do the memories of the trauma fade overnight. Trusting can be difficult and so can moving on. There will be dull days, doubtful days, and dark days but in the end, healing will happen.

Getting over your sense of helplessness is the key to defeating PTSD. The trauma can leave you feeling powerless and vulnerable. But readjusting your focus on your strengths and working on your coping skills can help you get through the tough times.

Also Read:

Exposure Therapy in PTSD, anxiety, and OCD

6 Amazing Tips to overcome grief

8 Incredible Tips to manage anxiety

10 Easy and natural remedies for anxiety

Bhramari Pranayama in Anxiety Neurosis

13 Powerful tips to overcome negative thoughts

Manage your mental health with writing therapy