Listen to this article now |
PTSD may have a profound and long-lasting influence on your life. There is a high prevalence of PTSD. Around 7-9 percent of the U.S. population is estimated to suffer from Post-Traumatic Stress Disorder at some point. In other words, if you’ve experienced something terrifying and are now struggling, you are not alone.
It’s important to understand that PTSD symptoms are signs of a stuck nervous system, which requires help resetting. So, what can you do to help yourself?
1. Try Aromatherapy
Aromatherapy is the technique of utilizing essential oils to treat problems ranging from headaches to depression. It may entail diffusing, inhaling, ingesting, or applying oils on the skin.
Aromatherapy for PTSD may contain essential oils recognized for their relaxing characteristics, including rose, lavender, ylang-ylang, sage, and chamomile. You can also include other oils, such as THC Oil which is effective for stress and anxiety.
Aromatherapy is said to have a relaxing effect; thus, it might help with PTSD symptoms like anxiety and agitation. A review of the research indicates that aromatherapy is generally effective for lowering anxiety. Furthermore, essential oils may help people with PTSD sleep better, as one study revealed that lavender oil enhanced sleep quality more than merely following healthy sleep practices.
2. Meditate
Meditation teaches you to be more conscious and aware of the moment. By practicing mindfulness, you may become more aware of physiological sensations, thoughts, and feelings and discover PTSD triggers. Meditation can also assist those who have PTSD to overcome distressing memories and thoughts and let them pass without conviction.
A meta-analysis of ten studies found that contemplative activities help lessen PTSD symptoms. Guided meditation conducted by a qualified practitioner could be extremely beneficial for persons recovering from addiction.
A study found that veterans with PTSD who attended guided meditation sessions weekly for four weeks experienced significant reductions in cortisol levels. Meditation treatments were found to be more effective than conventional PTSD treatments.
3. Maintain An Active Lifestyle
The combination of exercise and PTSD can be beneficial since exercise boosts moods and can help ease anxiety and irritability associated with PTSD. In addition to providing relief from negative thoughts and flashbacks, exercise can also be a source of happiness.
People could also receive social support via physical activity if they join a jogging group or attend exercise sessions at a fitness or gym center. Exercise therapies have been deemed to be helpful for those who have PTSD. Physical activity may also help people with PTSD if they have health issues like heart disease.
4. Get a Service Dog
PTSD service dogs can provide companionship and a soothing impact for persons suffering from it. Organizations like Service Dogs for America give information on how to obtain a service dog for PTSD. Service Dogs for America accepts applications for therapy animals from those with PTSD, irrespective of whether they are military personnel.
This organization trains canines to help those who have PTSD. For example, the dogs learn to recognize PTSD symptoms like anxiety and nightmares and to help when they emerge. During an emergency, they can also offer distractions, deliver medication to a person, or notify others that assistance is required.
5. Establish Boundaries
Relationships may be challenging for persons who have PTSD and their loved ones. Setting boundaries in any relationship is critical, especially when PTSD is present. When a person experiences a traumatic incident, such as sexual violence or a natural catastrophe, their boundaries and feeling of safety are broken.
As a result, discussing PTSD triggers with loved ones is crucial, and asking for their understanding when time alone or space is needed. Setting boundaries and creating personal space are important for lowering anxiety in those recovering from PTSD.
When a loved one is intrusive or refuses someone with PTSD personal space, the person with PTSD may feel uncomfortable. If someone has crossed a boundary or breached your personal space, take a step back or urge them to consider moving or lowering their voice.
6. Look for a Creative Outlet
Creative outlets, including art and music therapy for PTSD, can help alleviate symptoms. Other activities, such as creative writing or crafting, might assist in relieving anxiety and anger. Some specialists believe creative activities may benefit patients who do not get relief from traditional psychiatric therapy.
7. Establish a Support System
A PTSD support network might help you cope with this mental health problem. Having people, family members, or coworkers who are aware of your PTSD and willing to listen might benefit your rehabilitation. During stressful moments, a PTSD network may be there to listen and give answers.
It has been found that social support is significant for those who have been exposed to multiple traumas. According to one study, the risk of PTSD was 17 times higher in women who had experienced both child abuse and rape, although the degree of PTSD was lower in those with more social support.
Final Thoughts
Recovery from trauma might take a long time and a lot of effort, but it is entirely achievable. Keep this in mind. However, recuperation is a slow process. Being patient with yourself, as well as having plenty of self-compassion, may make a significant impact. And understand that you are not alone on your path. Family members and other sufferers can give emotional support, while therapists can provide more expert advice.
