How to Cope With PTSD

Many of us have memories that we would rather not think about, yet sometimes they pop up unannounced and we are forced to deal with them. This is quite normal, but for those who experience post-traumatic stress disorder (PTSD), these memories can come back as violent flashbacks that interrupt daily life and make it difficult to move on from a traumatic event. 

June 27th is post-traumatic stress disorder (PTSD) awareness day, a day when we are encouraged to talk openly about PTSD (including its causes and symptoms) and to work to destigmatize it. 

Most importantly, PTSD Awareness Day is a day to talk about supporting friends and loved ones who experience this condition, including helping them get help if they haven’t yet.

In this article, we’ll explain what causes PTSD and its symptoms and how to cope with PTSD in several ways, including:

• Seeking treatment through therapy

• Mindfulness practices

• Seeking support 

Please note that if you are in immediate crisis, including experiencing suicidal feelings or self-destructive urges, you should find help immediately. The following crisis hotlines (or dialing 911) are available to you:

1. The National Suicide Prevention Lifeline (800) 273-8255

2. Veterans Crisis Line (800) 273-8244 and press “1”

3. Crisis Text Line Text HOME to 741741 (available 24/7)

This article is not intended to take the place of immediate crisis help or therapy. To get to know our practice better and request an appointment with a therapist who specializes in PTSD, you can find us here. 

Post-traumatic Stress Disorder Causes 

According to the Mayo Clinic, “Post-traumatic stress disorder (PTSD) is a mental health condition that’s triggered by a terrifying event--either experiencing it or witnessing it. Symptoms can include flashbacks, nightmares, and severe anxiety, as well as uncontrollable thoughts about the event.”

Most people who live through traumatic events can “have temporary difficulty adjusting and coping, but with time and good self-care, they usually get better. If the symptoms get worse, or last for months or even years, and interfere with your day-to-day functioning, you may have PTSD” (Mayo Clinic).

PTSD is usually diagnosed by a healthcare provider about one month after a traumatic event if symptoms are ongoing after the conclusion of the event. 

What are the Symptoms of PTSD?

Symptoms such as anxiety, flashbacks, nightmares, or uncontrollable thoughts surrounding a traumatic event are more “typical” signs of PTSD, but it’s important to remember that symptoms can vary over time and from person to person. 

There are  four groups of PTSD symptoms, and they are grouped as follows by experts:

1. Intrusive Memories--these can be recurrent, unwanted distressing memories, flashbacks, upsetting dreams, severe emotional distress

2. Avoidance--trying to avoid thinking about the event or avoiding places or people that trigger memories of the event

3. Negative changes in thinking and mood--negative thoughts about yourself or others, hopelessness, memory problems, feelings of detachment, lack of interest in activities you enjoy, feeling emotionally vacant

4. Changes in physical and emotional reactions--being easily frightened, being constantly on guard, having trouble sleeping or concentrating, irritability or increase in anger (including angry outbursts or aggressive behavior), overwhelming guilt or shame.

If you are feeling any of the above symptoms, and they are interfering with your ability to live your daily life to its fullest, you are not alone. 

“Some sources estimate that as many as 70% of all Americans have experienced a traumatic event sufficient to cause PTSD or PTSD-like symptoms.” That doesn’t mean that this 70% will develop PTSD however, but of this number, “some 20% will develop PTSD symptoms, roughly 44 million people” (Military Benefits). 

The good news is that there is help for those diagnosed with PTSD and their families. 

Not All Wounds are Visible: Coping With PTSD

The military community is no stranger to PTSD, which is why you might recognize the slogan “Not All Wounds are Visible.” The slogan calls attention to the ways in which the traumatic events of war can cause PTSD, a mental health condition that cannot necessarily be seen in the same way a gunshot wound can. 

This holds true of not just veterans, however. Those who experience from PTSD might not feel as “seen” as those with physically visible ailments. 

So understanding that “not all wounds are visible” is an important step in helping those who are coping with PTSD.

If you or someone you care about has been diagnosed with PTSD, there are many ways to cope or to help your loved one cope. 

Seeking Treatment for PTSD Through Therapy

According to the U.S. Department of Veterans Affairs, “if you have PTSD, or have symptoms that last longer than a few months after the traumatic event is over, your best chance of getting better is by working with a mental health or medical provider.” 

There are many effective treatments for those with PTSD. 

In fact,

“with treatment trauma survivors can feel safe in the world and live happy and productive lives. Effective treatments for PTSD include different types of psychotherapy (talk) therapy or medication” (U.S. Department of Veterans Affairs).

One form of psychotherapy (talk therapy) that is particularly recommended for PTSD patients is trauma-focused therapy. 

This kind of therapy specifically focuses on the memory of the traumatic event and uses different techniques (decided upon by your therapist) to help you work through the traumatic event (U.S. Department of Veterans Affairs).

Trauma-focused therapy can also help you become aware of how to change behaviors and patterns that arise as a result of the trauma. 

Specific trauma-focused therapies that have been shown to be effective in treating PTSD are Cognitive Processing Therapy (CPT) and Eye Movement Desensitization and Reprocessing (EMDR). 

Mindfulness Practices for Coping with PTSD

Once you have worked with a mental health or medical provider to diagnose and receive therapy for PTSD, you can learn many ways to cope with PTSD on your own, including practicing mindfulness.

“Mindfulness involves paying attention to and accepting your feelings, thoughts, and sensations. Practicing mindfulness might help you cope with stress or difficult emotions” (National Center for PTSD).  

In short, mindfulness means paying close attention to the present moment. You can do this by:

• Practicing breathing techniques

• Using an app like Mindfulness Coach

• Practicing meditation

• Or journaling about how the current moment is affecting you

Seeking Support for PTSD

As with all mental health conditions, seeking support is a crucial step towards getting better. If you experience PTSD, it can be difficult to reach out to those you love because the illness is invisible and because you might want to avoid talking about it.

Peer Support Groups are a great way to process trauma and receive help for PTSD. Peer Support Groups meet either in-person or online and can help you unpack trauma with a group of people who are going through the same thing you are. 

If it’s too difficult to talk about with close family or friends, or even with a group of people you don’t know in a Peer Support Group, please know that a trained therapist, such as those at Atlanta Innovative Counseling Center, can provide a judgement-free space for you to process and understand the effects of PTSD. 

At the end of the day, finding people--whether professionals or loved ones--to help you on your journey is an important step toward healing.