carlPTSD can be an overwhelming and difficult condition for many to deal with. Whether the trauma was experienced recently or in the past, going through PTSD can leave people traumatised, confused and anxious not only about the situation but what comes next week too.
It’s believed around 3.9% of the population suffer with PTSD, while in the UK it’s believed over 6 and a half million people struggle with it. For some, it can be incredibly severe, requiring complex care in order to find ways of managing and a diagnosis can often be key in moving forward with the condition.
If you’ve been diagnosed with PTSD and you’re unsure of what to do, here are five steps to take on your journey to aiding the effects of your trauma…
Educate Yourself About PTSD
The first steps following a diagnosis should be to do some more reading on the condition. Educating yourself and understanding PTSD, including its triggers, symptoms and treatment options can help provide clarity on the condition and the experiences you’re going through.
By gaining the knowledge on the condition, you can reduce fears you may have around the condition as well as recognising that the feelings you’re going through and the responses to them are valid, as well as common among those who experience trauma.
There’s tons of information out there, through the likes of the NHS, Mind and professional centres like Acute Mental Health that can provide information, while you’ll find plenty of online forums, papers and support groups that can aid your understanding.
Establish a Support Network
As we’ve touched upon already, millions of people across the world live with PTSD, so leaning on the experiences of others and joining support groups can be a great way to seek help, advice and guidance around the condition.
Joining a support group can provide a safe space to share experiences and coping strategies and to learn from others going through the same thing. However, reaching out to trusted friends, family members and mental health professionals can also play a big part in supporting you, reducing feelings of isolation and making the recovery journey feel less daunting.
Develop a Self-Care Routine
As well as seeking support from others, having your own self-care routine is also crucial in managing PTSD too. Identify activities that can help you recharge and relax, whether that be a few hours in the gym, taking a walk, or even practicing the likes of meditation and mindfulness.
Integrating these into your daily schedule can be integral for improving mood and reducing anxiety. Physical activity can play a big part in this, releasing endorphins and boosting mood.
As well as this, adopt healthy eating habits, prioritise sleep and reduce intake of substances such as caffeine and alcohol that may exacerbate PTSD symptoms. This can all play a big part in self-care and living a normal life.
Seek Professional Help
Engaging with a mental health professional is often a crucial step after a PTSD diagnosis. Therapists or counsellors who specialise in trauma can provide you with effective treatment options tailored to your needs. Cognitive Behavioural Therapy (CBT), Eye Movement Desensitisation and Reprocessing (EMDR), and other therapeutic approaches have been shown to help individuals with PTSD process their trauma and develop coping strategies.
When seeking professional help, take your time to find a therapist you feel comfortable with. Consider asking for recommendations from your GP or exploring local mental health organisations. Remember, therapy is a personal journey, and finding the right fit can make a significant difference in your recovery.
Set Realistic Goals for Recovery
As you embark on your recovery journey, it’s essential to set realistic goals. Recovery from PTSD is often not a linear process, and some days may feel more challenging than others. Break down your goals into manageable steps, focusing on small, achievable objectives that contribute to your overall well-being.
For example, your goals might include attending therapy sessions regularly, practising mindfulness a few times a week, or joining a support group. Celebrate your progress, no matter how small, as this can boost your motivation and reinforce your commitment to healing. Setting realistic goals can help you regain a sense of control and purpose in your life.
