The Best Way To Handle Post Traumatic Stress: How To Handle Sudden Shock And Loss
The best way to handle post traumatic stress is by practicing coping skills that help you better deal with sudden shock and loss emotionally. Some of these skills include: emotional self-care, mindfulness, centering techniques, expressive art therapy, physical activity or exercise and keeping a journal. This blog post will explore these different techniques and offer examples of how they can be helpful in overcoming some symptoms associated with PTSD.
Emotional Self-Care
Emotional self-care is possible when you are able to respond to intense emotions in a way that minimizes their impact. This can be done by learning how to regulate your emotions with cognitive techniques or by using physical or creative techniques. When we regulate our emotions in an effective way, it means that we are better able to identify, understand, tolerate and express our feelings. Emotionally self-caring is not about denying your feelings; it's about responding to them appropriately without getting overwhelmed by them. (Rosenfield, 2007) It is important to recognize the difference between feeling bad because you have PTSD and feeling bad because your life experiences have been extremely traumatic or stressful. In the latter case, learning to self care is a great way to overcome some of your PTSD symptoms. For example, you can comfort yourself when your PTSD symptoms are triggered and give yourself permission to take some time off from a situation if it is too much for you. You can also distract yourself from your negative thoughts or feelings by practicing relaxation techniques . In addition, you can allow yourself to feel bad and cry or have anger without beating yourself up about it. Recognizing that PTSD is not all about your bad feelings can be very helpful in reducing its impact on your life.
Mindfulness
Mindfulness involves the ability to pay attention in the present moment with openness and curiosity. It is a way of focusing on the present and acknowledging your current needs. Mindful awareness helps reduce the inability to stop negative thoughts by allowing you to experience your thoughts and feelings in a nonjudgmental manner. When you are experiencing PTSD, it can be difficult not to judge yourself for your reactions to what others view as being normal life events. When you practice mindfulness, you are better able to take a step back from the situation at hand and evaluate it without judgement. You are also better able to see things in perspective which enables you to choose how you want respond to different situations, instead of reacting negatively because of your PTSD symptoms. For example, you can respond to a situation you don't like by choosing how you want to feel instead of repressing your feelings. Mindfulness is also helpful for managing anger because of the way it helps you relax and regulate your emotions.
Centering Techniques
Centering techniques are used to help one gain control over their thoughts and feelings by distracting them from the traumatic situation at hand. They allow you to regain awareness of what is happening in the present moment. For example, when you are tempted to get upset about something that has happened or is happening at this time in your life, one of the centering techniques that has been found effective is called perceptual re-framing. This technique is used to identify the thoughts, feelings, and physical sensations that have your attention at this time and then reframe them so that they are not so intense. You will notice that when you are practicing perceptual re-framing, the emotions related to a past situation or future events will be fading away. This can be very useful because you'll no longer have an overpowering need to solve a problem or chase after something that is supposed to happen in the future. You will also notice that you won't feel anxious about what has happened in the past.
Expressive Arts Therapy
Expressive arts therapy involves the use of art as a way of reconnecting with yourself and others. For example, if you have lost a loved one, it can be helpful to make a memorial for them so that others can also grieve with you as well. This way, you're not alone in your grief and you're not letting go of something that's no longer there. It is also one of the best ways to get your thoughts and feelings out in the open instead of bottling them up inside yourself. When you are able to express what you need and want through art, it allows the healing process to progress more quickly. It is also a great way to cope with the stress of having PTSD because it allows you to focus on something that is not so overwhelming.
Physical Activity and Exercise
Exercise has been proven to be effective in helping people fight depression, anxiety and PTSD as well. It also reduces or eliminates symptoms of depression, anxiety and ADHD (Attention Deficit Hyperactivity Disorder). For example, here are some great benefits of exercise: [1] It contributes to a healthier weight
It increases energy levels
It helps combat stress including post-traumatic stress effects.
It can reduce insomnia, anxiety and depression.
It helps boost the immune system and produces a general sense of well-being.
Exercise is an excellent way to block the effects of PTSD on the body and mind because it engages many areas of your brain including: [2] Habituation: You will begin to recognize how you react to certain situations by performing physical activities that are enjoyable for you.
For example, if you are driving a car, running or cycling will help build muscle strength in your arms and legs which helps make driving much easier.
Motor control: Exercising requires motor control which is used in daily life.
If you practice physical activities daily, you will be able to relax your muscles more easily which makes functioning in everyday life much easier.
Battlefront Syndrome: PTSD can lead to symptoms of Battlefront Syndrome. This means that the strong desire to respond aggressively is experienced in everyday life and it seems as though your mind is working on a battlefront. It can feel like you are constantly aware of particular individuals or situations and this can be very frustrating. You also find yourself responding without thinking or giving yourself time to consider what you're doing.
Exercise will help combat these effects because it will make you much less likely to engage in aggressive behavior because it's similar to how you responded before when a situation was experienced during your military service.
Physical activity also helps reduce depression, anxiety and PTSD symptoms because it: [2] Improves sleep
Increases your energy and allows you to relax more easily.
Improves cholesterol levels and can lower blood pressure.
Can help improve mental health which will lead to an increase in overall well-being.
Puppetry is an expressive art that is often used with children because it is so much fun and easy to learn. However, this form of expression can also be beneficial for adults who suffer from PTSD because it can provide a safe place where they can express themselves without fear of judgment.
Conclusion
PTSD is an issue that many soldiers and survivors experience, but there are ways to cope with this and live a healthy life. By using the coping mechanisms above, you can learn to manage situations that may bring up anxiety, stress or depression. You will also be able to deal with symptoms such as flashbacks, which can be especially difficult for veterans who have experienced trauma in the past.
Awareness is key when it comes to practicing the coping skills above. The more you are aware of the effects of your coping mechanisms on your body and mind, the better chance you'll have at finding ways to cope with stress in a healthy way.