Post-Traumatic Stress Disorder (PTSD) is a complex mental health condition triggered by exposure to distressing or traumatic events. While strong emotional or physical reactions are natural following trauma, these typically subside as part of the body’s natural healing process. However, when these reactions are severe and prolonged, they can become debilitating, interfering with daily functioning – often indicating PTSD.
Recovery is possible through active coping, which involves acknowledging the trauma’s impact and taking deliberate steps toward healing. Below are key strategies to support this journey:
1. Accept that Healing Takes Time
Recovery is not instantaneous. Allow yourself the time to process the experience. Reflection and gradual acceptance are foundational steps in rebuilding a sense of safety and control. Remember, healing is a process, and it’s okay to move at your own pace.
2. Cultivate Awareness of Internal States
Trauma can heighten sensitivity to triggers, leading to intense emotional or physiological reactions. These reactions are completely natural, but you can start developing helpful strategies to manage them. Mindfulness techniques, such as controlled breathing, can help regulate these responses. Regular breathwork can reduce hypervigilance and increase emotional regulation over time. Here’s a simple yet effective practice:
- Inhale for 3 counts.
- Hold for 3 counts.
- Exhale for 5 counts (longer exhalations activate the body’s relaxation response).
3. Practice Grounding Techniques
Flashbacks can make it feel as though the trauma is recurring. Grounding techniques can help you reconnect with the present moment, increasing your sense of safety. Here are a few exercises to anchor you:
- Look around and notice your surroundings. Name the objects in your environment.
- Verbally reassure yourself: “I am safe now. This is the present, not the past. I am taking this moment to ground myself.”
- Visualize a tree with its roots growing firmly into the ground where your feet are planted.
4. Restore Structure Through Routine
Trauma often disrupts daily rhythms. Reintroducing small, manageable tasks can foster stability. If you’ve taken time off work, continue to engage in light activities that stimulate your mind, such as puzzles or reading. Make time to prepare simple meals or rediscover hobbies you once enjoyed. Gentle physical activity, like walking, stretching, or yoga, can reduce anxiety, improve sleep quality, and promote neural repair.
5. Seek Connection and Support
Isolation can exacerbate PTSD symptoms. Building a support network of trusted individuals – friends, family, or mental health professionals – is essential. Sharing your experiences in a safe, non-judgmental space can ease the burden of coping alone.
6. Celebrate Progress, No Matter How Small
Healing is rarely linear. Setbacks are a natural part of the process, but consistent and regular effort builds resilience. Take time to acknowledge and celebrate the progress you’ve made. Reward yourself with a favourite treat or activity to reinforce motivation and self-compassion.
Healing is a gradual process. Setbacks are natural, but incremental and consistent effort builds resilience. Recovery involves tolerating discomfort while reclaiming agency over your life. With patience, professional guidance, and self-kindness, survivors can rebuild their lives – one manageable step at a time.
REFERENCES:
- 1 Leech, K., Stapleton, P., & Patching, A. (2024). A roadmap to understanding interoceptive awareness and post-traumatic stress disorder: a scoping review. Frontiers in Psychiatry, 15:1355442. doi: 10.3389/fpsyt.2024.1355442
- 2 Rosenbaum, S., Vancampfort, D., Steel, Z., Newby, J., Ward, P. B., & Stubbs, B. (2015). Physical activity in the treatment of post-traumatic stress disorder: a systematic review and meta-analysis. Psychiatry research, 230(2), 130-136.
Take the first step towards healing today with the guidance and support of our experienced team at Private Space Medical. Our dedicated psychiatrists and psychologists are here to walk with you on your journey to recovery, helping you reclaim control and rebuild a sense of safety and peace. Reach out to us for compassionate, professional care – because healing is possible, and you don't have to do it alone.
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Clare Kwan
Principal Psychologist
Principal Psychologist
