Coping with PTSD

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A trauma 'in your head' feels like a trauma 'everywhere'. When you are coping with PTSD (see links below), you cannot get away from it - wherever you turn and however much you try to avoid being confronted with it - it is just there. I have a list of strategies here to help you cope with PTSD.

Self-diagnosed or diagnosed by a professional?

If you have not been assessed by a mental health practitioner, this should ideally be your very first step. It is entirely possible that you have many of the symptoms of PTSD, but don't actually have the disorder. In any case, the sooner you get a professional on your side the better. There are often waiting lists for treatments.

This does not mean that your suffering is any less than someone with the disorder. On the contrary - it is possible for you to feel worse and still not have PTSD. I do want to reassure you right now though - it is very likely that you will recover - ultimately eventually even without intervention.

8 Strategies for coping with PTSD

Here is a list of things you can do for yourself:

Inform yourself about the condition, whether or not you have been 'officially' diagnosed. When you know what you are dealing with it is easier to explain it to others - particularly your partner, family and friends. That will make it easier for them to support you.
Consider your life-style choices. I know it sounds boring, but your body/mind is such a valuable resource - we often look better after our cars and homes than we look after ourselves.
Keep a journal. By writing things down, you dissociate yourself from the material - even if for a moment. Also, you can chart your road to recovery, because recover you will! Oh ... and don't forget to write in there every day: three good things that have happened that day.
Consider accessing support groups - on-line or in your locality. Be aware though - you may not be up to dealing with other people's distress!
Whatever you do - do not lock yourself up. Be sure to connect with nature - it will help to calm you. Go for walks, volunteer at a local park or animal sanctuary, start a gardening project. Stay connected in particular with your family and friends. All the research shows that good social support really helps with recovery.
Keep an activity diary - it is only by connecting to your environment and people close to you, that you will find a way out of that dark place. I know you might not want to, because it is too hard, or you can't be bothered. For further information about the need to connect see my page on human givens (links below).
Set small short-term goals, commit yourself (however difficult) and go for it. You won't recover sitting on the couch on your own. Make a list of all the things you used to enjoy and revisit them. Decide which one you are going to focus on and make a small start with.
Work on medium and long-term goals. Let someone close to you help you set these goals. It helps to have someone who keeps you accountable for your progress.
Having a great hobby or interest can be really helpful in keeping your self-esteem alive. If there is a subject you are very knowledgeable and passionate about, it may appeal to you to have your own website (even if you are a complete technophobe!) For further information - find out how I came to build this website.

Questions about hypnosis? See: Hypnosis online FAQ.

You and your partner

PTSD support Your feelings will have changed and your behaviour is likely to change. These changes will have an impact on your relationship. It is really important that you help your partner/wife/husband to understand what is going on.

That way when you find it hard to get out of bed, you suffer from mood-swings, you appear pre-occupied, you seem less loving - he/she can put that in context.

If you were always 'the strong one' and you partner leaned on you - now is the time for him/her to step up to the mark. If it was the other way around, be sure that you access other support as well.

Also make an extra effort to develop your own strategies, as well as asking your partner/girl or boyfriend for support.

The extend to which your partner feels able to support you depends on the quality of the relationship before the trauma. How well were the two of you getting on? How much did you rely on each other for support prior to the traumatic event? Be sure to find help soon, if your relationship/marriage was already rocky.

Should you be on medication?

If you are sleeping badly, suffer from nightmares and have not yet seen a doctor, make an appointment soon. It is likely that your doctor will prescribe some sleeping tablets for you. However, these will come with the warning to only use them sparingly - sleeping tablets won't work long-term. You may also want to visit my page: natural sleep remedies.

If you are finding it really hard to cope, your doctor may also suggest you take antidepressants. Please ensure that you inform yourself really well about the dangers/side effects of antidepressants. If you don't have the spare capacity to look into this, ask someone you trust to do it for you.

Watch this video - less than 10 min - for further information. The whole interview with Whittaker takes about 55 minutes, but at least this first part gives you the gist of what you, or someone else on your behalf, might want to familiarise yourself with.

I really want you to be able to make an informed choice about this.

Antidepressants may blunt your emotions, but they may also blunt your ability to connect with those close to you. They can cause problems with your desire, at a time you are already less inclined to want to bother with a physical relationship. This may cause another burden on you and your relationship.

However, for some people antidepressants may be a life-saver. See links below for more pages.

Have you began to avoid situations?

Avoidance When you are dealing with PTSD you may find that you want to avoid anything that even remotely links with the original trauma.

Avoidance is OK during the first couple of months post-trauma whilst you are recovering. After that you should start to re-engage slowly with everything that you have been avoiding. Otherwise you are slowly building another layer of distress on top of the original trauma. Take it easy - one step at a time.

Coping with PTSD means being gentle with yourself, but also willing to challenge yourself step-by-step.

Finding the right treatment

You really will recover, but ideally you will need a professional to help you. If you don't have access to good services, you are going to have to work even harder yourself. You will find other resources on anxiety and depression on this site, when you are coping with PTSD. Be sure to also visit my page on PTSD treatment (see links).

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