Calming PTSD involves professional therapy (like CBT and trauma-focused therapy), combined with self-care strategies such as mindfulness, deep breathing, yoga, regular exercise, healthy eating, avoiding stimulants/alcohol, and using grounding techniques (like focusing on senses or a weighted blanket) to manage triggers and soothe the nervous system. Building routines, setting boundaries, and connecting with supportive people are also crucial for regaining a sense of control and safety.
Here are some positive coping methods:
How can I help myself?
How long will a PTSD episode last? Episodes can last from minutes to hours. The duration depends on the person and the intensity of the trigger.
Treating complex PTSD
If you have complex PTSD, you may be offered therapies used to treat PTSD, such as trauma-focused cognitive behavioural therapy (CBT) or eye movement desensitisation and reprocessing (EMDR). You'll also be offered treatment for other problems you may have, such as depression or alcohol addiction.
Currently, the gold-standard psychiatric treatment for PTSD is trauma-focused psychological therapy. This approach focuses directly on the traumatic experiences and how they are processed in the mind and body.
No matter how much reasoning and coaxing you do, someone with PTSD or C-PTSD may find it impossible to achieve sustainable recovery without professional treatment. That's because Post Traumatic Stress Disorder is a form of injury to the brain. Bringing with it physical as well as mental symptoms and changes.
Recovery
Recovery is the final stage of PTSD. It occurs when a person takes action to heal from trauma. They might seek professional help and prioritize self-care. They may also gain a sense of hope and control over their lives.
Medicine. The 2 medicines recommended to treat PTSD in adults are paroxetine and sertraline. Paroxetine and sertraline are both a type of antidepressant known as selective serotonin reuptake inhibitors (SSRIs).
Grounding techniques can help you stay in the present moment and reduce the intensity of your reaction. Mindfulness and meditation can also be beneficial in managing PTSD symptoms. Therapy, such as cognitive-behavioral therapy (CBT), can help you understand and manage your triggers.
Many people with PTSD experience blackouts. Blackouts are usually accompanied by memory loss, so you may not realize you've had one until someone tells you. Blackout symptoms include: Conversation you don't remember. Losing track of time.
Symptoms
Try slowly chewing minty gum, eating a crunchy snack, or sipping a warm cup of tea or coffee. While doing so, pay close attention to the flavors and textures you notice. These grounding exercises for dissociation bring your attention back to your body and what you directly sense.
Yoga, deep-breathing exercises and vitamin supplementation are some natural treatments for PTSD that show promise. Medical cannabis has been shown to help with several PTSD symptoms, including hyperarousal, troubled sleep and nightmares. It may also help with comorbid conditions such as anxiety and depression.
PTSD is diagnosed by a psychiatrist through a mental health assessment. Your GP should carry out an initial assessment to decide what care you need. Your assessment should include information about your physical needs, mental needs, social needs, and risk.
The 2023 VA/DoD CPG recommends 2 SSRIs (sertraline and paroxetine) as having the most robust empirical evidence for reducing PTSD symptoms in randomized controlled trials (RCTs) utilizing clinician-rated assessments and considering potential harms.
Common Triggers of PTSD
Some PTSD symptoms are related to sleep problems or anxiety. A doctor may give you benzodiazepines—or "benzos"—for sleep or anxiety symptoms. Benzos are not recommended for PTSD.
Your PTSD symptoms may be severe enough to interfere with your daily quality of life in ways like these.
When our brain then recognises similarities between our present situation and our past trauma (e.g. a colour, smell or noise), it can activate the fight, flight, freeze, flop or friend response, even if we're not currently in danger.
It won't rid you of PTSD and your fears, but let your tears flow and you'll maybe feel a little better afterwards. 'Crying for long periods of time releases oxytocin and endogenous opioids, otherwise known as endorphins. These feel-good chemicals can help ease both physical and emotional pain.
Yes, you can see PTSD on brain scans. Results may show noticeable brain changes from PTSD in specific areas like the hippocampus and limbic area.
Signs of PTSD involve re-experiencing the trauma (flashbacks, nightmares), avoiding reminders, experiencing negative thoughts/moods (numbness, guilt, fear), and heightened arousal (irritability, jumpiness, sleep issues), disrupting daily life and relationships, often accompanied by physical reactions like a racing heart or sweating.
Post-traumatic stress disorder (PTSD) is a mental health condition that's caused by an extremely stressful or terrifying event — either being part of it or witnessing it. Symptoms may include flashbacks, nightmares, severe anxiety and uncontrollable thoughts about the event.