3 ways to manage PTSD at Home that work!

Posttraumatic stress disorder (PTSD) is a psychiatric disorder that may occur in people who have experienced or witnessed a traumatic event such as a natural disaster, a serious accident, a terrorist act, war/combat, or rape or who have been threatened with death, sexual violence or serious injury.

People with PTSD have intense, disturbing thoughts and feelings related to their experience that last long after the traumatic event has ended. They may relive the event through flashbacks or nightmares; they may feel sadness, fear or anger; and they may feel detached or estranged from other people. People with PTSD may avoid situations or people that remind them of the traumatic event, and they may have strong negative reactions to something as ordinary as a loud noise or an accidental touch.

A diagnosis of PTSD requires exposure to an upsetting traumatic event. However, the exposure could be indirect rather than first hand. For example, PTSD could occur in an individual learning about the violent death of a close family or friend. It can also occur as a result of repeated exposure to horrible details of trauma such as police officers exposed to details of child abuse cases.

Risk Factors & Protective Factors Assessment of Post Traumatic Stress Disorder (PTSD)

A protective factor can be defined as “a characteristic at the biological, psychological, family, or community (including peers and culture) level that is associated with a lower likelihood of problem outcomes or that reduces the negative impact of a risk factor on problem outcomes.” Conversely, a risk factor can be defined as “a characteristic at the biological, psychological, family, community, or cultural level that precedes and is associated with a higher likelihood of problem outcomes.”

Managing PTSD Intrusive Thoughts. How to assess intrusive rumination?

Ruminating thoughts are excessive and intrusive thoughts about negative experiences and feelings. A person with a history of trauma may be unable to stop thinking about the trauma, for example, while a person with depression may persistently think negative, self-defeating thoughts. Many different mental health conditions, including depression, anxiety, phobias, and post-traumatic stress disorder (PTSD), may involve ruminating thoughts. However, in some cases, rumination may just occur in the wake of a specific traumatic event, such as a failed relationship. Persistent rumination can exacerbate the symptoms of existing mental health conditions. Conversely, being able to control ruminating thoughts may help people ease these symptoms and cultivate relaxation and joy.

Worksheet: Awareness of Symptoms of Post Traumatic Stress Disorder (PTSD)

Self Treatment Plan for Trauma and Post Traumatic Stress Disorder (PTSD) – Complete Guide

1. Cue Controlled Deep Muscle Relaxation Guided Exercise for Post Traumatic Stress Disorder (PTSD)

Cue-Controlled Deep Muscle Relaxation (CC-DMR), it is based on well researched and time-tested methods for training your mind to notice the subtle cues of muscle tension — and to release that tension. CC-DMR, which takes approximately twenty minutes, trains your body’s large muscles to respond to the cues you give. Your task is to consciously notice what muscle tension feels like in specific areas of your body and to consciously release that tension. Learning this particular technique is not essential to conquering panic. It is, however, one of the best ways to learn about your tension and how to alter it.

2. Progressive Muscle Relaxation Guided Exercise for Post Traumatic Stress Disorder (PTSD)

Progressive muscle relaxation (PMR) is a deep relaxation technique that has been effectively used to control stress and anxiety, relieve insomnia, and reduce symptoms of certain types of chronic pain. Progressive muscle relaxation is based upon the simple practice of tensing, or tightening, one muscle group at a time followed by a relaxation phase with release of the tension. Doctors have used progressive muscle relaxation in combination with standard treatments for symptom relief in a number of conditions, including headaches, cancer pain, high blood pressure, and digestive disturbances.

3. Exposure Therapy for Trauma & Posttraumatic Stress Disorder (PTSD)

Exposure therapy is a technique in behavior therapy to treat anxiety disorders. Exposure therapy involves exposing the target patient to the anxiety source or its context without the intention to cause any danger. Doing so is thought to help them overcome their anxiety or distress.

How PTSD and Physical Health Are Related

There is something unique to having PTSD (as opposed to simply being exposed to a traumatic event) that puts people at risk for developing physical health problems. A number of theories have been proposed to explain this connection. It has been suggested that a variety of factors interact to increase the risk for physical health problems among people with PTSD.

People with PTSD may engage in more risky and health-compromising behaviors, such as alcohol and drug use. The hyperarousal symptoms of PTSD may also put someone in a constant state of stress and anxiety. Factors like these combine to put tremendous strain and stress on a person’s body increasing the risk for physical health problems and illness.

Concluding words on managing PTSD at home

In conclusion, managing PTSD requires a combination of approaches, including therapy, medication, and self-care strategies. It is important to work with a mental health professional who has experience in treating PTSD and to follow their recommended treatment plan. It is also important to take care of one’s physical and emotional well-being by engaging in activities that promote relaxation and stress management, such as exercise, meditation, and spending time with loved ones. It is normal to have ups and downs during the recovery process, and it is important to remember that healing takes time. With the right support and treatment, it is possible to manage PTSD and improve one’s quality of life.

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