It may seem almost impossible to deal with post-traumatic stress disorder (often called PTSD aka Post Traumatic Stress Disorder) while still living a normal life. Post-traumatic stress disorder aka PTSD can make you want to avoid other people and isolate yourself from friends and family. You may be afraid of going to ordinary places and even have anxiety attacks. If you have PTSD, there are several ways to manage the symptoms of this disorder and ultimately, lead a healthy and happy life.
Step
Part 1 of 3: Getting Professional Help
Step 1. Get a proper diagnosis
The first step you can take to fight post-traumatic stress disorder is to make sure that you do have this mental illness. PTSD is an anxiety disorder and its symptoms can often overlap with other similar conditions.
- See a mental health provider for a thorough diagnosis so you can get adequate treatment for the problem that is bothering you. To receive a diagnosis of post-traumatic stress disorder, you must have a history of experiencing a traumatic event that meets a number of specific requirements.
- For example, you must exhibit symptoms from each of four symptom sets over a period of time: 1) intrusions - recurring nightmares, flashbacks, and memories; 2) avoidance - avoiding thoughts, people, places and things that remind you of what happened; 3) negative changes in cognition and mood - feeling alienated from other people, constantly having negative beliefs about the world, inability to remember some aspects of the event, etc; and 4) changes in lust and reactions - irritability, hyperarousal, sleep disturbances, etc.,
- Anyone who has experienced a traumatic event can suffer from post-traumatic stress disorder. Violent children, sexually abused people, war veterans, and survivors of traffic accidents or natural disasters are all at risk for this disorder.
- Acute stress disorder is associated with PTSD and can often turn into PTSD. Acute stress disorder occurs within one month of the traumatic event. This disorder can last from three days to four weeks. Symptoms of acute stress that persist for more than a month are a sign that the disorder has progressed to PTSD.
Step 2. Consult with a therapist who has experience working with trauma victims
Of course, talking to your parents or close friends can help you process your feelings after a traumatic event, but a therapist is specially trained to help people like you. Tell everything to the therapist! Even avoiding seemingly minor details can make the problem more difficult to solve.
- The therapist can perform cognitive-based treatments that focus on helping you identify and change your thoughts and beliefs about the adverse event. Survivors often blame themselves for what happened. Talking about the event with a professional can help you come to terms with the fact that you have little control over what happened.
- Some treatment approaches involve exposing yourself to the place or situation associated with the trauma gradually or immediately. One diagnostic criterion-avoidance-causes people to refrain from talking about or thinking about the event. However, processing what happened and discussing it with a therapist can help you heal from the event.
- The therapist should be open to the possibility of changing your treatment plan to the one that works best for you. Different people recover in different ways, and it is important to choose the treatment option(s) that best suit your situation.
Step 3. See a psychiatrist for medication management
If certain symptoms of post-traumatic stress disorder severely affect your ability to function, such as being unable to sleep or so anxious that you are afraid to go to work or school, a therapist may refer you to a psychiatrist for pharmacological treatment. Selective serotonin reuptake inhibitors (SSRIs for short) are the most commonly prescribed treatment for post-traumatic stress disorder, but other antidepressants, mood stabilizers, and other medications can help. Be aware that each medication has its own set of side effects that you should discuss with your doctor.
- Sertraline (Zoloft) helps with serotonin deficiency in the amygdala by encouraging serotonin production in the brain.
- Paroxetine (Paxil) increases the amount of serotonin available in the brain.
- Sertraline and paroxetine are the only drugs currently approved by the FDA to treat PTSD. Other medications may be used, but they are not yet approved by the FDA to treat PTSD.
- Fluoxetine (Prozac) and Venlafaxine (Effexor) are sometimes used to treat PTSD. Fluoxetine is an SSRI, but venlafaxine is an SNRI (selective serotonin and norepinephrine reuptake inhibitor), meaning it increases serotonin and norepinephrine.
- Mirtazapine, which affects serotonin and norepinephrine, can help treat PTSD.
- Prazosin which helps reduce nightmares in PTSD is sometimes used as "adjuvant therapy," meaning it is prescribed in addition to other medications such as SSRIs and therapies.
- Various suicidal thoughts can be a side effect of using SSRIs and SNRIs. Consult with your doctor to understand these risks and how to manage them.
Step 4. Participate in a support group
If you are struggling with the fear and anxiety that accompany PTSD, joining a support group can help. While not directly targeted at treating the disorder, these groups do help those suffering from PTSD symptoms to feel less alone and encourage others who have been through the same hardships.
- Receiving a new diagnosis such as PTSD can be difficult. Taking part in a group helps you to know that there are millions of people out there who are also dealing with this disorder. Joining a group can help you reconnect socially.
- If your partner or loved one is having a hard time accepting your diagnosis, they may be able to find helpful advice and support by participating in a recovery group for a partner or family member with PTSD.
- You can search for support groups near you through an internet search.
- If you are a veteran soldier, contact your local veterans association.
Part 2 of 3: Living with Post-traumatic Stress Disorder
Step 1. Take care of your body and mind
Many people have proven that getting enough exercise, eating a healthy diet, and getting enough rest can make a big difference in post-traumatic stress disorder. In addition, all of these strategies have been shown to be effective against stress and anxiety that are naturally present in high levels in people with post-traumatic stress disorder.
- Changing certain elements in your lifestyle can help reduce symptoms or help you better manage PTSD symptoms. When you engage in regular physical activity and eat a nutritious diet, you can feel better equipped to fight negative thoughts or recover more quickly from anxiety attacks.
- Avoid alcohol and illegal drugs. Find healthier ways to deal with stress and unwanted feelings like taking a walk in the open air, reading an interesting novel or calling a friend to talk about something.
- Realize that suffering from post-traumatic stress disorder doesn't make you weak. Understand that PTSD can affect anyone. The fact is that strong people can be people who are in situations that cause PTSD, either because they stand for what they believe in, try to help others, or have survived personal obstacles. If you suffered from post-traumatic stress disorder after serving in the military, you were a brave person because you joined and are brave now.
Step 2. Keep a personal journal
Write down anything that bothers you during the day because these situations or objects can trigger nightmares or flashbacks. Also, write down how you feel and whether your symptoms were very bad or normal that day.
Not only will this step help you track your progress, but it can also help the therapist discover how your symptoms are changing from day to day
Step 3. Rely on family and friends
Try not to get caught up in the feeling of wanting to escape. While staying away from other people may seem like it makes you feel better, it actually makes your symptoms worse. Social support can help relieve the anxiety and depression associated with post-traumatic stress disorder.
- Pay attention to when your symptoms are intense and make an effort to spend time with loved ones to make you smile and calm you down.
- You can also find support through peer support groups and connect with other people who also suffer from post-traumatic stress disorder. Find a support group here.
Step 4. Be a representative for other sufferers
As you learn to manage a serious health condition such as PTSD, perhaps helping others who are facing the same situation can help you heal even more. Supporting mental health policies and access to mental health services can help you feel empowered in your efforts to recover from PTSD.
Increase awareness of your mental illness by helping yourself and other sufferers in the process. Advocacy enables you to turn horrific incidents in your life into positive messages for mental health providers, policy makers and those affected by mental illness
Part 3 of 3: Controlling Panic
Step 1. Be aware of the signs of an impending panic attack
Persistent fear is a fundamental aspect of suffering from PTSD. Excessive stress or fear can cause panic attacks and they often coexist with PTSD. Panic attacks can last from five minutes to an hour or more. Sometimes, you may start to feel very panicky without any obvious signs. Every time you respond to panic or anxiety in a positive way, you take a step forward to make it less and less common. Practice will make it easier to deal with. Common signs of a panic attack include:
- Pain in the chest
- Difficulty breathing or shortness of breath
- Sweating
- Choking sensation
- Shaky
- Nauseous
- Dizziness, dizziness or fainting
- Feeling cold or hot
- Feeling numb or tingling
- Derealization (feeling like you're not real) or depersonalization (feeling like you're outside of yourself)
- Fear of losing control or going "crazy"
- Afraid to die
- Feeling miserable in general
Step 2. Do deep breathing
This technique can be useful in reducing anxiety, fear and even nagging aches and pains. The mind, body and breath are all connected, so taking a few minutes to do purposeful breathing can provide many benefits such as lowering blood pressure, relaxing muscles and increasing energy levels.
Deep breathing usually consists of inhaling for a count of five to eight, holding the breath for a moment, and then exhaling for a count of five to eight. This step helps you turn off the "fight or flight" response (a reflex when you're panicking) and shifts you into a calmer state
Step 3. Try progressive muscle relaxation
Other techniques that have been shown to be effective for reducing anxiety include gradually and systematically tensing and relaxing each muscle group. This method can reduce stress and help with problems beyond anxiety such as insomnia and chronic pain. Progressive muscle relaxation also uses deep breathing for even greater effect.
Start at the tips of your feet and slowly work your way up the rest of your body. While inhaling for a count of five to 10, tense the muscles in your legs and hold. As you exhale, immediately release the pressure on the muscles suddenly, paying attention to how the muscle group feels after the pressure is released
Step 4. Meditation
This relaxation technique may be difficult to do if you are having a severe panic attack. But meditation can be enough to help prevent these attacks from happening again.
- If you are a beginner, start small with about five minutes per day and progressively sit for longer periods of time. Choose a quiet, comfortable environment with very few distractions. Sit on the floor or cushion with your legs crossed, or in a comfortable chair with a straight back. Close your eyes and begin to inhale slowly, in through your nose and out through your mouth. Focus only on the act of breathing, drawing your attention back here from wherever your mind is wandering. Continue this exercise for as long as you like.
- In one study, 16 participants in a peace-of-mind-based stress reduction program meditated for an average of 27 minutes each day. At the end of the study, MRI results showed changes in the brain structure of the participants, showing increases in compassion, self-awareness and introspection as well as decreases in anxiety and stress.
Step 5. Try to minimize worries
Constantly worrying about when a panic attack will occur can actually trigger the attack to occur. Keep yourself busy and distracted so you don't unintentionally trigger excessive anxiety by worrying incessantly.
- Develop a few positive chat strategies for yourself to use when you're constantly worried. This strategy can tell yourself that "I'll be fine" or "The storm will pass." Reminding yourself that you've been in that position and survived can make anxiety attacks less scary and may even prevent them from occurring.
- When you find yourself worrying about the future, try to focus your attention back on the present. Write down a few things you're grateful for or some positive traits about yourself like "I'm strong." This step can help you understand your anxiety and remind you that your life isn't all that bad that can trigger panic.
Tips
- If you use the services of a therapist and feel like you're not getting better, give yourself some time. Some special forms of therapy take time to see results. Stay persistent.
- You may feel uncomfortable talking about the traumatic experience with other people. Try your best to open up to someone, such as your therapist, as this can help you resolve feelings of shame or guilt associated with post-traumatic stress disorder.
