When a person begins PTSD begins treatment, it can take a little while to make meaningful progress. Psychotherapy is not a quick overnight fix, rather requires a trusting therapeutic relationship and a generous dose of patience and perseverance. While research has found that trauma-focused psychotherapy is one of the most effective treatments to reduce or eliminate PTSD symptoms, you may wonder what you can do to manage the many troubling effects of PTSD while awaiting treatment to take effect.
PTSD leads people to be on hyperalert. The body and mind are on overdrive. You may be likely to lose sleep, have nightmares, feel on edge, irritable, feel depressed, withdraw, and become sedentary, and at times it can be a heavy lift to get yourself up off the couch to take initiative and break out of that cycle.
What follows are some of the most effective strategies I have found for coping with PTSD as an adjunct to (not replacement for) psychotherapy. I always suggest people start with the basics of good health as a way to renew yourself.
1.) Slow Down/Calm Down. Relax the body.
In order to begin to function better, the very first step is to slow the body down and calm the mind, in short, reduce tension. It may be that you would like to be in a more peaceful state but don’t know how. People can be drawn to unhealthy habits like numbing oneself in front of the TV or consuming alcohol excessively. Try some healthier alternatives that you may know about already or others listed here. Maybe take a walk on the beach or a hike in the mountains or talk with a friend. Find a peaceful environment that you find soothing.
2.) Nourish Your Body with Healthy Foods:
People with PTSD commonly neglect their nutrition, and this can diminish the energy you need to keep yourself alert and on top of your game. Try to eat lots of fresh fruits and vegetables (eat from the rainbow), low glycemic foods (carbohydrates that digest more gradually) such as whole grains, nuts (almonds, walnuts), legumes such as lentils, and yams. Eat good fats such as lean cuts of meat, olive oil, walnut oil, avocados, and almond butter. And importantly, eat three healthy meals a day.
3.) Mindfulness Meditation:
Meditation can help you develop a state of calm and quiet in your mind and body. “If you’re breathing, you can be meditating: The breath is very, very portable….When you return to your breath, to the present moment, you are returning to your values, your priorities, your intentions. There is a moment we realize we’ve been disconnected and distracted, and that is where kindness, love, and compassion come in. Especially self-compassion because the only way to return to the moment is through an act of self-compassion.” (Sharon Salzberg, Co-Founder of Insight Meditation Society). There are many forms of meditation. Find one that seems a good fit for you.
4.) Get a Good Night’s Sleep
This may be easier said than done with PTSD but is certainly worth your attention. Aim for 7-8 hours of restful sleep each night. Adopt a soothing bedtime routine such as a relaxing bath, having your partner give you a back massage, play quiet, relaxing instrumental music, read a good book. Use the bed only for sleep and sex and remove the TV from the bedroom. Consider relaxation or sleep-promoting CDs.
5.) The Powerful Medicine of Exercise:
Regain your focus with physical activity. Not only do you feel good after a brisk walk, run, or spin class, it also serves to protect your body from the onset of disease. Over the last 60 years, scientific research has found clear evidence that exercise is potent medicine. Even a small dose goes a long way! The American College for Sports Medicine recommends 150 minutes of exercise weekly. This can take many forms from a slow walk in the quiet woods, to jogging, yoga, Tai Chi, bicycling, canoeing, kayaking, swimming, to a vigorous hike in the White Mountains. Follow your unique passions but at the very least, make an effort to take action.
6.) Social Support:
Since your family and friends may have some awareness that you are upset, or “something isn’t the same”, or that you are in crisis, they may be feeling helpless to know what to do to help and may be attempting to engage you or help you turn things around. Support for people with PTSD is important. Even though you might feel reluctant, plan to get out together to do things. Start with just going out for breakfast or going shopping together or having a barbecue with neighbors or having a friend or loved one go to a doctor’s appointment with you. Communicate with your family about what seems to be helping you the most.
7.) Technology-Free Time:
One of the best ways to demonstrate to another person that you care and are attentive to them is to converse over meals having no distractions from technology – while having that conversation, make a commitment to avoid eating in front of the TV, allowing yourself to be interrupted by a phone call, or talking to another while texting. In fact, one of the best ways to bring more joy into your life is to decide to go technology free for a full day. That is, no technology…no screen time…none…all day.
8.) Progressive Muscle Relaxation (PMR):
This is a highly effective strategy for getting in touch with your whole body, from head to toe, focusing on one group of muscles at a time. Choose a quiet, private place where you can focus for 20 minutes or so uninterrupted. Sit quietly for a few moments while you focus your attention. Allow the breath to be natural and even. Begin with the muscles of the face and scalp. Inhale slowly as you tense the muscles of your forehead, scalp, eyes, cheeks, and lips; hold, hold, hold the breath and muscles to a count of 5, then gradually release the muscles as you slowly exhale. Feel the pleasant sensation of the release and remain with the sensation briefly. Then shift your attention to the muscles of the chin, neck, and shoulders and tense that group of muscles as you slowly inhale. Again, hold to a count of 5 and then gradually release both the breath and the muscles. Again, feel the pleasant sensation of the release and pause for a moment. Gradually work your way down the body focusing on a limited number of muscle groups until you have reached the feet. Do this exercise very slowly paying attention to the varying sensations in your body. If one part of your body feels especially tense, give that area extra time and attention.
9.) Expressive Writing/Journaling:
Pick up a nicely bound journal writing book or even a spiral bound notebook will do. Give yourself some writing prompts to help focus your attention on ways to reflect on your life. You might prompt yourself by asking:
Who are the most important people in my life and what makes them so special?
If we did our very best work together, how would I know? What would be different?
If I couldn’t possibly fail, what would that look like?
Describe my ideal day. Who would be present, what would I be thinking about and doing?
Write about 2 challenging situations that I had handled in a way that makes me feel proud of my efforts?
What makes me feel Peaceful? Understanding? Compassionate? Loving?
Where do I see myself 5 years from now? In what ways will I have developed myself?