The symptoms of PTSD can be difficult to cope with, and as a result, many people with PTSD can be susceptible to developing unhealthy coping strategies, such as alcohol or drug abuse. Because of these risks, it is important to develop a number of healthy coping skills to manage your PTSD symptoms.
Symptoms of PTSD include a heightened state of anxiety — especially accompanied by persistent flashbacks of the traumatic event — sleeplessness, moodiness, and avoidance of places or social situations that might trigger flashbacks.
Here are some effective natural methods to help cope.
Mindfulness & Meditation
Anxiety management strategies
There are a range of strategies you can try to manage your anxiety. What works is different for everyone, and it can take time to find the strategies that work best for you. But remember, if your anxiety is proving difficult to manage seek support from a professional.
When you’re anxious, your breathing becomes faster and shallower. Try deliberately slowing down your breathing. Count to three as you breathe in slowly – then count to three as you breathe out slowly.
Find a quiet location. Close your eyes and slowly tense and then relax each of your muscle groups from your toes to your head. Hold the tension for three seconds and then release quickly. This can help reduce the feelings of muscle tension that often comes with anxiety.
Anxiety can make your thoughts live in a terrible future that hasn’t happened yet. Try to bring yourself back to where you are. Practising meditation can help.
Keeping active, eating well, going out into nature, spending time with family and friends, reducing stress and doing the activities you enjoy are all effective in reducing anxiety and improving your wellbeing.
Avoiding what makes you anxious provides some relief in the short term, but can make you more anxious in the long term. Try approaching something that makes you anxious – even in a small way. The way through anxiety is by learning that what you fear isn’t likely to happen – and if it does, you’ll be able to cope with it.
How you think affects how you feel. Anxiety can make you overestimate the danger in a situation and underestimate your ability to handle it. Try to think of different interpretations to a situation that’s making you anxious, rather than jumping to the worst-case scenario. Look at the facts for and against your thought being true.
It’s hard to stop worrying entirely so set aside some time to indulge your worries. Even 10 minutes each evening to write them down or go over them in your head can help stop your worries from taking over at other times.
Keep a diary of when it’s at it’s best – and worst. Find the patterns and plan your week – or day – to proactively manage your anxiety.
Talking with others who also experience anxiety – or are going through something similar – can help you feel less alone. Visit our Online Forums to connect with others.
Remember that you are not your anxiety. You are not weak. You are not inferior. You have a mental health condition. It’s called anxiety.
Below are a selection of apps that our members have found useful to help manage your PTSD symptoms, medications and WorkSafe paperwork.