10 Self-Care Tips for Managing PTSD Symptoms

Note: I am not a mental health professional. The information presented in this article should not be used for self-diagnosis or to replace a medical diagnosis from a mental health professional or your primary care physician. The following information is for educational purposes only.

Post-Traumatic Stress Disorder (PTSD) can be a debilitating mental health condition caused by experiencing or witnessing a traumatic event. Those who have PTSD may feel like they are unable to control their emotions and experiences, leading to significant distress and disruption in their daily life.

Practicing self-care can be an effective way for individuals with PTSD to manage their symptoms and improve their overall well-being.

In this blog post, I will discuss how people with PTSD can practice self-care, including physical activities, mindfulness techniques, and seeking professional support. I will also discuss the importance of self-compassion and how to incorporate self-care into your daily routine.

What Is PTSD?

It’s natural to enter your fight or flight mode during a traumatic event such as violence, abuse, war, and death. After a while, most people will recover from it. However, about 6% of the United States population will experience Post-Traumatic Stress Disorder, otherwise known as PTSD.

PTSD occurs when a person who has experienced a traumatic event cannot cope with its aftermath. It’s most commonly associated with war veterans but can happen to anyone.

Post-Traumatic Stress Disorder (PTSD) is a mental health condition where people feel frightened, terrified, or stressed even in situations where they may not be in danger. People with PTSD tend to have strong thoughts related to the experienced traumatic event and are unable to find healthy ways of dealing with the stress.

Some of the most common symptoms of PTSD include:

  • Vivid flashbacks
  • Insomnia
  • Extreme fear of regular everyday scenarios
  • Easily triggered by loud noises or events
  • Nightmares
  • Severe emotions and physical distress
  • Avoidance
  • Irritability
  • Lack of focus
  • Increased thoughts of hopelessness and guilt

Symptoms of PTSD can be overwhelming and affect daily life. While professional help is always recommended, self-care practices can also help manage PTSD symptoms. People with PTSD must learn new ways to cope with their trauma, and that’s where self-care comes in. Self-care is essential for individuals with PTSD because it can help to reduce stress levels, improve mood, and increase feelings of control over their symptoms.

By practicing self-care, individuals with PTSD can develop coping mechanisms to manage their symptoms more effectively, improving their quality of life. Self-care can also promote feelings of self-worth and self-compassion, which are essential for individuals with PTSD who may struggle with feelings of guilt, shame, and self-blame.

So, in today’s post, I am sharing some simple self-care tips to help you or someone you love managing their PTSD.

Here are some self-care tips for managing symptoms of PTSD:

Self-Care Tips for Managing PTSD

  1. Practice Mindfulness Meditation: Mindfulness meditation can help lower stress and reduce symptoms of PTSD by increasing awareness of the present moment. Focus on your breath, and try to observe thoughts and feelings as they come and go without judgment.
  2. Exercise Regularly: Exercise can help reduce symptoms of PTSD by improving mood, reducing anxiety and depression, and increasing self-esteem. Incorporate exercise into your daily routine, whether walking, jogging, or attending a fitness class.
  3. Get Enough Sleep: Getting enough sleep is crucial for mental health and essential for those with PTSD. Establish a consistent sleep schedule and create a relaxing environment to promote restful sleep.
  4. Connect with Supportive People: Surround yourself with supportive people who understand what you are going through. This can be family, friends, or a support group. Talk about your experiences and feelings with someone you trust.
  5. Avoid Triggers: Triggers can worsen symptoms of PTSD. Identify triggers and avoid them as much as possible. This can include specific people, places, or situations that bring up memories or feelings associated with the traumatic event. Feelings of anxiety and fear may exacerbate during holidays such as Halloween or July 4th. These days, it’s even more important to be cautious of things that may accidentally and unnecessarily trigger some of your symptoms.
  6. Practice Relaxation Techniques: Practicing relaxation techniques such as deep breathing, progressive muscle relaxation, or visualization can help reduce symptoms of PTSD by promoting peace and reducing stress.
  7. Maintain a Healthy Diet: Eating a healthy diet is vital for overall physical and mental health. Try incorporating nutrient-rich foods such as fruits, vegetables, whole grains, and lean proteins into your diet.
  8. Set Realistic Goals: Setting achievable goals can help reduce stress and increase self-esteem. Break larger goals into smaller, manageable steps. There are many different techniques for setting goals, but I recommend using the SMART method. SMART teaches you to set specific, timely, attainable, relevant, and timely goals.
  9. Take Breaks: Taking breaks throughout the day can help manage symptoms of PTSD by reducing stress and promoting relaxation. Take a few minutes to practice deep breathing or stretching during a break. Taking frequent breaks also helps with preventing various symptoms of burnout and extreme exhaustion.
  10. Seek Professional Help: Professional help is always recommended for those with PTSD. A mental health professional can guide managing symptoms and developing coping skills.


Final Thoughts

In conclusion, managing PTSD symptoms is an ongoing process that requires self-care practices and professional help. However, by incorporating these self-care tips into daily routines, individuals with PTSD can take steps toward improving their mental health and overall well-being.

While it may seem difficult at times to manage some of these symptoms, you can use different acts of self-care to make living with PTSD a lot easier. While I may not be a mental health professional, I understand the hardships of not knowing how to make yourself feel better.

Remember that the above self-care tips are only suggestions. If there are other things you would prefer to do, please feel free to do so!

What do you think of the above self-care tips? If you struggle with PTSD, I would love to hear your thoughts. How do you manage your PTSD symptoms? Please let me know in the comments.


Author Bio: Seriah is a certified life coach with a passion for all things health, wellness, mental health,  personal development, and lifestyle. She is the founder of the wellness and lifestyle blog, Riyah Speaks, where she talks about various health and lifestyle topics. You can read her blog at riyahspeaks.com


This article was produced and syndicated by A Dime Saved.