4 Tips for Managing PTSD Symptoms

Post-traumatic stress disorder (PTSD) is a mental health condition that is triggered after experiencing an extreme event. The person could have played an active part in the event or may have even just witnessed it. PTSD can stem from military service, a serious accident, a natural disaster or even prolonged trauma. The majority of people who experience such events have a tough time coping with them initially. However, most people gradually learn to cope over time. If the symptoms get worse, last for months or even years and have a significant impact on daily life, then it’s a clear sign that the person is suffering from PTSD.

What are the symptoms of PTSD?

Before diving deeper into its management, we first need to understand what the usual symptoms are so the condition can be accurately identified in ourselves as well as others around us. While PTSD looks different for everyone, here are some of the most common signs to watch for:

• Sudden intrusive memories or flashbacks, which can occur at unexpected times and make the person feel as if they are reliving the event.
• Poor sleep due to recurring dreams and heightened anxiety.
• Actively trying to avoid people, places or situations that could potentially trigger memories of the trauma.
• Constantly being on the edge and feeling hyper alert and jumpy (even in safe and known environments).
• Feeling emotionally numb and having difficulty connecting to others.
• Sudden mood swings and persistent negative emotions.

If these symptoms last longer than a few weeks after the event, it is important to start managing the condition tactfully. 

1. Seek Professional Help

Once you identify or self-diagnose the onset of PTSD, it is best to quickly get in touch with a trusted professional. Look out for people who have completed Psychology Courses, as that is a sign that they are properly trained to deal with your condition. A trained psychologist can help you deal with your struggles, identify key triggers and think of suitable coping strategies. In Australia, you may even be eligible for a Mental Health Support Plan, which subsidises visits to a registered psychologist. Remember: the perceived stigma around accessing support for mental health should not be a hindrance to your swift treatment. 

2. Coping with Flashbacks

Flashbacks can take control of your senses and emotions. However, there are certain techniques that you can deploy both in the moment and afterwards to mitigate its negative impact. First and foremost, try to keep your breathing under control. Focusing on your breathing pace can reduce the sense of panic and fear. Always carry an object with you that reminds you of the present. This could be a piece of jewellery, a recent photo or even a new keyring. Try comforting yourself. While it can be difficult in the moment, try to do things that could calm your nerves. This could be petting your cat or dog, listening to soothing music, eating your favourite dessert, or even curling up under a warm blanket. 

3. Know your Triggers

One of the best ways to tackle PTSD is to know what sets off the symptoms. A trigger can be anything. Eg:

• A specific sound.
• A particular smell.
• Certain words.
• Some situations.
• A person or animal.

Some people can even have resurgent flashbacks on particular dates (like the one-year anniversary of a traumatic event). While these triggers can seem harmless or minor to a third person, they can transport the individual back in time to the most traumatic event of their lives. Keeping a diary could help identify some of these triggers and have a more nuanced coping strategy. The individual could also let people around know about the specifics of such triggers so they can take adequate precautions. 

4. Talk to Trusted People

Beyond your psychologist, you need to have a core circle of one to three people with whom you can confide your fears and apprehensions. You don’t need to share everything, but just talking to a close friend or family member can make a huge difference. You could even join a peer support group and meet other individuals who share your struggles. This has a positive effect as it reduces the feeling of isolation.

PTSD can seem like an overwhelming and invincible beast within oneself at the beginning. However, always keep in mind that with patience, time and support, it can be duly overcome. No checklist or timeline is set in stone. Every person is different. It is best to focus on one’s recovery, live in the moment, seek professional help, identify triggers and just speak out to a trusted core from time to time. With time and effort, one can eventually overcome the mental scars.