Post-traumatic stress disorder (PTSD) occurs when someone has difficulties overcoming a terrifying event they’ve experienced or witnessed. Symptoms may include nightmares, vivid memories, heightened reactions, avoidance of situations that bring back bad memories, anxiety, and depression, among others. Fortunately, PTSD counseling, along with other treatments, can help. Here are a few coping techniques to consider.

Ways to Cope with PTSD

1. Deep Breathing Exercises

Shallow breaths can make anxiety worse. When you breathe deeply, however, your body naturally relaxes. Deep breaths allow the belly to expand with each inhale and fall with each exhale. Some PTSD counseling sessions may focus on this practice, as it’s an important tool you can use to calm yourself if you begin to feel anxious. 

2. A Strong Support System

Having a strong network of family and friends is a great start for overcoming past trauma. Depending on your relationship with your loved ones, you may feel comfortable opening up to them about your experiences so they can take a supportive and active role in your healing. Yet, your loved ones may not fully understand what you’ve witnessed. You may therefore find added comfort in joining a support network of survivors that either meets in-person or online. 

3. Journaling

Journaling, or expressive writing, can help you work out some of the thoughts and feelings that aren’t always easy to verbalize. You might consider using prompts by focusing specifically on one thought, feeling, or circumstance. Or, you could just write freely and see what comes out. In either case, you’ll likely find that writing regularly helps you through your post-traumatic growth by improving your mental health. 

4. Behavioral Activation

Sometimes, avoidance behaviors result from PTSD, in which people may actively steer clear of certain situations to prevent exposure to triggers. Yet, these activities can then become sources of anxiety. Behavioral activation is a coping mechanism sometimes practiced in PTSD counseling in which the individual gradually practices more activities that bring them joy to prevent avoidance behaviors.

5. Service Dog

Service dogs can help individuals experiencing PTSD, such as veterans. These canines receive special training to help their people with symptoms such as nightmares, flashbacks, hypervigilance, and anxious arousal. For example, they can wake from nightmares, provide a physical brace for balance, and act as a physical barrier between strangers. As a result, they may make people feel increased safety, confidence, and independence. 

If you or a loved one is experiencing PTSD, turn to White Spruce Creek Counseling. Specializing in PTSD counseling, this Rochester, NY center offers personalized guidance and support for a wide range of mental health challenges. To schedule an appointment, send their team a message online or call (585) 424-2436.