Five Ways to Manage Your PTSD Effectively from a Trauma Therapist

Receiving a diagnosis of posttraumatic stress disorder (PTSD) can feel scary. But rest assured, PTSD doesn’t have to rule your life - there are lots of ways to handle it safely and effectively. Here are five of my favorite techniques for managing PTSD.

Breathe Slowly

Most bodily functions are outside of your control. You can’t make your heart beat or your eyes see – it all happens automatically.

The same is true for many PTSD symptoms. Flashbacks, hyperarousal, panic – these all happen due to different body systems going haywire because of trauma.

There are, however, several body systems you can control. One of them is your breathing.

Research shows that changing the way you breathe can have a positive impact on your symptoms of PTSD. The type of breathing that is helpful is often called “diaphragmatic breathing.” It’s characterized by taking slow, deep breaths.

Try This Exercise. Find a private place to sit comfortably. Place one hand on your chest and another on your stomach. Take several deep breaths and notice which hand you feel rise as you inhale.

The goal is for your stomach to rise as you breathe in. This type of breathing alerts the brain that you are safe and helps you relax. In contrast, breathing into your chest signals danger.

It may feel awkward at first, but try pushing your stomach out as you breathe in. It will feel more natural as you practice. If you keep your breathing slow for several minutes, you’ll likely be surprised by how good you feel.

Relax Your Body

In addition to breathing slowly, relaxing your body is another great way to feel calm and safe.

Why? Let me explain using some neuroscience.

Every person’s body has something called the autonomic nervous system (ANS). It’s responsible for many of the automatic functions your body has, like digestion and heart rate.

The ANS is made up of two different systems – the sympathetic nervous system and the parasympathetic nervous system.

When activated, the sympathetic nervous system sends you into fight or flight mode. In contrast, the parasympathetic nervous system helps you return to rest after being in fight or flight mode.

Relaxing your body is one of the easiest ways to activate your parasympathetic nervous system; in turn, your parasympathetic nervous system will help other body systems relax, making you feel safe.

Try This Exercise. Sit in a comfortable chair and begin taking slow, deep breaths. Starting with your head, direct your attention to a different part of your body as you breathe in. Then, relax this part of your body as you breathe out. Slowly work your way down your entire body until you reach your feet. Just like taking deep breaths, you’ll be surprised by how good you feel after this exercise!

Practice Mindfulness

As a trauma therapist, one of the first skills I teach my clients is mindfulness.

Sometimes people with PTSD feel like their symptoms come out of nowhere. They’ll feel triggered without understanding why, making life feel unpredictable.

Instead of being caught off guard, mindfulness allows people to notice when they’re getting triggered early, helping them respond before their symptoms get out of hand.

Many people are wary of practicing mindfulness because they don’t understand what it is. Lots of times the word “mindfulness” makes people think of religious practices.

In reality, mindfulness is simply paying attention to the present with curiosity and without judgment. It’s a skill that requires you to slow down and focus on what’s happening in your body and environment.

There is a lot of research on the benefits of mindfulness. For example, one study showed that an eight-week mindfulness course had a significant positive impact on child abuse survivors’ PTSD symptoms.

Try This Exercise. Find a comfortable place to sit and start taking slow, deep breaths. With each breath, focus on a different part of your body, starting with your head and slowly working your way down to your feet. As you focus, try to notice what you feel in your body. Don’t try to change what you’re feeling – your job is simply to observe.

After you’re done, take time to reflect on what you felt. Did your body feel anxious? Tired? Sad? As you practice this skill, you’ll get better at noticing what your body is trying to communicate to you, helping you respond to triggers effectively.

Engage Your Senses

One of the hardest parts of PTSD is that it pulls you out of the present and back into your trauma. The skill of learning to stay in the present when you’re triggered is called “grounding.”

An easy way to stay grounded is by engaging your five senses – taste, touch, smell, hearing, and sight. Using your senses helps you notice what is real and tangible in the moment rather than reliving your trauma.

Try This Exercise. You can do this exercise while sitting or standing. Slow down your breath and observe your environment with your senses one at a time. Try to use as much detail as possible. For example, instead of just looking at a leaf on a tree, try to notice its color, shape, size, and luster.

This exercise is especially rewarding to do outside where there more sensory input!

Follow a Sleep Hygiene Plan

Quality sleep is one of the most important factors in overcoming trauma. Researchers suggest that getting a good night’s rest following a traumatic event can reduce emotional memories associated with it.

Unfortunately, many PTSD symptoms can make a good night’s rest feel unattainable. One way to help yourself sleep well is by following a sleep hygiene plan.

Sleep hygiene is a fancy way of saying “good sleep habits.” It refers to your nightly routine and your sleeping environment.

The easiest way to begin a sleep hygiene plan is to start going to bed around the same time each night. You should also try to get out of bed at the same time each morning. Most adults need an average of eight hours of sleep per night, though your individual sleep needs may vary.

Try This Exercise. Click this link to see a list of sleep hygiene tips. Then, download my free sleep hygiene template. You’re more likely to follow it if you write it down!

Conclusion

My final piece of advice is to start implementing these exercises into your life slowly. It’s easier to master them if you focus on one at a time rather than all at once.

Of course, another way to manage your PTSD is to talk with a licensed therapist. If you’re interested in talking to one, you can contact me to schedule a free 15-minute consultation call.