Seven Strategies to Cope With Post-Traumatic Stress Disorder
Post-traumatic stress disorder is a condition in which individual experiences prolonged stress and disturbance. Anyone can experience PTSD after facing a traumatic event or witnessing someone close suffering from trauma.
Ptsd can be controlled with some coping strategies, as mentioned below. Let’s explore some of them-:
- Mindfulness meditation
Mindfulness meditation is an effective coping mechanism for various mental disorders like trauma, anxiety, depression, and more. It is all about focusing on your breath. However, when you are all set to focus, intrusive thoughts come back but mindful focus can be reset with practice.
Mindfulness-based cognitive therapy targets depressive moods and negative thoughts more specifically. It is a sort of perception shift therapy so you can adapt to traumatic memories. Mindfulness-based exposure therapy involves exposure to stimuli under control and in a safe environment. Repetition of sacred words or phrases to counter trauma also helps in many cases.
- Aromatherapy
Many individuals often use aromatherapy to counter stress. You can pick any essential oil of soothing smell such as lavender, peppermint, rose, etc. Either put that oil in a diffuser or apply it to the center of your head for a relaxed and calming effect.
The effectiveness of aromatherapy can be questioned. However, various reputed publications, such as Medical News Today, have found orange essential oil effective on eight million PTSD individuals. Aromatherapy may be suitable to deal with early symptoms; however, for prolonged conditions, you can look for counseling therapy for trauma in Arizona.
- Counseling
Trauma-focused therapy targets traumatic memory. It includes cognitive behavioral therapy, EMDR therapy, or exposure therapy. EMDR has proved to be the best therapy so far; however, you can go for any therapy which suits you.
Trauma instills fear in an individual causing behavioral issues, reducing confidence, and building up a negative chain of thoughts. All these problems could be altered with the help of counseling. It is an opportunity to express your thoughts and feelings in a safe environment. Counseling can validate your experience, lets you embrace your situation, and kick away the negative pattern. Only prefer trauma-licensed professional counselors in Arizona for counseling.
- Keep a pet
Loneliness can further deteriorate the mental state of a traumatized person. If you are away from your family and friends, keep a pet with you. Pets are a great companion for life; they help battle anxiety, depression, and trauma. They encourage exercise and release happy hormones.
Pets are a source of comfort and relaxation. By taking care of a pet, you’ll realize that you are much more alert, caring, and happy than before. It will result in improving your overall health.
- Prioritize self-care
The first symptom of trauma is a reduction in self-care activities. Individuals with traumatic stress stop taking care of themselves; they may not bathe daily, don’t cut their nails, and pursue activities that they liked before. Their body’s nutritional level goes down, which further generates stress. In worse conditions, an individual may get suicidal thoughts.
The best way to counter traumatic effects is by eating nutritious food, remaining physically active, and most importantly, taking a good night’s sleep. These self-care activities can help you attain a healthy body and mind. Also, start some healthy coping exercises like art, music, meditation, relaxation, and walking in the woods.
- Self-validation
Self-validation is an important step in curbing traumatic stress. Our mind reacts differently to different situations, but we don’t accept our reaction in some situations. We may get trapped in unnecessary guilt, embarrassment, and other negative emotions. Therefore, tell your mind that whatever happened to you was just a normal reaction to an abnormal experience. Make yourself aware of the fact that life is full of different kinds of experiences.
- Use your five senses.
Use your five senses to remain in the moment. Feel your skin, smell the air, listen to pleasing sounds, and taste something good. Observe the color, shape, and texture of the pattern you see around yourself. This exercise can let you feel the present time. With this strategy, you can get over any stressful situation in your life.
