Tools for Managing PTSD
- Jan 12, 2022
- 6 min read
Updated: Nov 3
When life feels overwhelming and new stressors arise daily, finding effective ways to manage post-traumatic stress disorder (PTSD) is essential. We have compiled a list of powerful tools to help you navigate your healing journey. This guide can help you understand your triggers and build a stronger support system, empowering you to take control of your well-being.
What are some effective ways to manage PTSD triggers?
To manage PTSD triggers effectively, it's crucial to cultivate self-awareness of your personal triggers. Having a strong support system, whether friends, family, or a therapist, and developing coping mechanisms like yoga, journaling, or talking about your experiences are also vital tools.
Finding ways to cope with PTSD is crucial for managing the disorder effectively, and there is much more to explore. Keep reading to discover additional strategies that can help you improve your quality of life and better manage your symptoms. We know that each day brings new stressors in your life, in this blog we would like to inform you of some new ways to help manage your PTSD.
Window Of Tolerance
There are many different tools that can help you stay inside your window of tolerance and manage PTSD triggers. One important tool is self-awareness. Knowing your personal triggers and what sends you outside of your WoT is essential for managing PTSD.
It’s also important to have a support system in place, whether that be friends, family, or a therapist. Lastly, it’s helpful to have coping mechanisms in place to deal with traumatic-stress responses when they occur.
Some people find relaxation techniques like yoga or meditation helpful, while others may prefer journaling or talking to someone about their experiences. No matter what works for you, finding ways to cope with PTSD is crucial for managing the disorder effectively.
Tools for Managing PTSD: Validate your Experience
What you have experienced is real and hurtful. Having the name or context of traumatic stress/PTSD lets you know you that how you feel is not your fault.
There is nothing “wrong” with you. What you’re going through is actually a normal response to abnormal experiences. It’s important to remind yourself of this as you go through challenging symptoms because self-validation is an important piece of healing.
Validate your Experience What _____ experience ______, _________________. Having the name or context of traumatic stress/PTSD lets _______ know that how______feel isn't their fault. There's nothing "wrong" with them . How they're feeling it's actually a normal response to their trauma.
Breathe Slowly and Deeply
It’s important to have a support system in place, whether that be friends, family, or a therapist.
It’s helpful to have coping mechanisms in place to deal with traumatic-stress responses when they occur.
Some people find relaxation techniques like yoga or meditation helpful, while others may prefer journaling or talking to someone about their experiences. No matter what works for you, finding ways to cope with PTSD is crucial for managing the disorder effectively.
No matter what works for you, finding ways to cope with PTSD is crucial for managing the disorder effectively. By taking care of yourself both mentally and physically, you can improve your quality of life and manage PTSD symptoms more effectively.
Remember, you are not alone in this. There are many people who understand what you’re going through and want to help. Reach out for support when you need it, and keep moving forward. You can do this!
Focus on your Senses
Start with five different things you see (the trees outside the window), hear (the buzzing of the air conditioner), sense with your skin (my collar on my neck or a warm breeze on my arms), taste (the lingering of coffee on my tongue), and smell (stale air or perfume). Then notice four of each, then three of each, and so on.
Be as specific about these items as you can to make you really concentrate on external factors and to get out of your head. Pay attention to things like shape, scent, texture and color. You will probably be back to the present moment before you even realize it. Trauma is all too common in our world today but taking time for yourself when possible can help.
Think Positively
Bring to mind something positive. Such as a beautiful flower, a sunset, a smile on someone's face or a compliment from a friend or colleague. And really focus on it for 12 seconds.
Breathe and notice its impact on your body and emotions. According to neuropsychologist Dr. Rick Hanson, it only takes 12 seconds for the creation of new neuron connections. These positive experiences have the ability to replace stress/fear based thinking and coping (Walsh).
Use Gravity or a Weighted Blanket
A symptom of PTSD is sleep disturbances (which includes insomnia), nightmares, flashbacks and high anxiety. Not getting enough of the type of sleep you need can cause you to have problems concentrating, leading to difficulties at work and/or school.
It can lead to irritability, negatively impacting important relationships. There is research to show that using a weighted blanket, which simulates being held or hugged safely and firmly, can assist in reducing anxiety and insomnia.
Laugh
Laughing is one of the best things you can do for your mental and physical health, according to recent research. Laughing releases specific hormones that boost your immune system and rewire your brain. This helps reduce stress levels by releasing tension in muscles across the body and burning calories while energizing the mind at the same time.
A good way to release some endorphins into your night or morning is watching a funny video on Youtube with friends when circumstances get serious. It’s also great just hanging out with someone who makes you laugh because they are naturally hilarious or have mastered being witty! Sometimes it feels difficult being vulnerable enough to let them know how much their humor means but it will be worth it if you truly care about them!
Frequently Asked Questions
• What is the "Window of Tolerance"?
The Window of Tolerance is a state of optimal arousal where you can effectively manage triggers without becoming overwhelmed. Staying within this window is essential for managing PTSD symptoms.
• Why is validating my experience important for healing?
Validating your experience is crucial because it helps you understand that your feelings are a normal response to abnormal events. This self-validation is a key part of the healing process.
• How can breathing help with PTSD?
Slow, deep breathing helps regulate your nervous system and can calm your body's stress response. It is a simple yet powerful tool for managing anxiety and staying present.
• What is the 5-4-3-2-1 grounding technique?
The 5-4-3-2-1 grounding technique is a method where you focus on five things you see, four you hear, three you feel, two you smell, and one you taste. This helps you reconnect with your surroundings and get out of your head.
• How do weighted blankets help with PTSD?
Weighted blankets simulate a safe and firm hug, which can reduce anxiety and improve sleep disturbances like insomnia, which are common symptoms of PTSD.
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About The Author
Austin Pederson, Executive Director of Chateau Health and Wellness
Brings over eight years of experience revolutionizing mental health and substance abuse treatment through compassionate care and innovative business strategies. Inspired by his own recovery journey, Austin has developed impactful programs tailored to individuals facing trauma and stress while fostering comprehensive support systems that prioritize holistic wellness. His empathetic leadership extends to educating and assisting families, ensuring lasting recovery for clients and their loved ones.
Danny Warner, CEO of Chateau Health and Wellness
Brings a wealth of experience in business operations, strategic alliances, and turnaround management, with prior leadership roles at Mediconnect Global, Klever Marketing, and WO Investing, Inc. A graduate of Brigham Young University in Economics and History, Danny has a proven track record of delivering results across diverse industries. His most transformative role, however, was as a trail walker and counselor for troubled teens at the Anasazi Foundation, where he directly impacted young lives, a personal commitment to transformation that now drives his leadership at Chateau.
Ben Pearson, LCSW - Clinical Director
With 19 years of experience, Ben Pearson specializes in adolescent and family therapy, de-escalation, and high-risk interventions. As a former Clinical Director of an intensive outpatient program, he played a key role in clinical interventions and group therapy. With 15+ years in wilderness treatment and over a decade as a clinician, Ben has helped countless individuals and families navigate mental health and recovery challenges.
