PTSD is a mental health problem that some people develop after experiencing or witnessing a life-threatening event, like combat, a natural disaster, a car accident, or sexual assault. It’s normal to have upsetting memories, feel on edge, or have trouble sleeping after this type of event. If symptoms last more than a few months, it may be PTSD. The good news is that there are effective treatments.
It’s normal to have upsetting memories, feel on edge, or have trouble sleeping after a traumatic event. At first, it may be hard to do normal daily activities, like go to work, go to school, or spend time with people you care about. But most people start to feel better after a few weeks or months. If it’s been longer than a few months and you’re still having symptoms, you may have PTSD. For some people, PTSD symptoms may start later on, or they may come and go over time.
Anyone can develop PTSD at any age. A number of factors can increase the chance that someone will have PTSD, many of which are not under that person’s control. For example, having a very intense or long-lasting traumatic event or getting injured during the event can make it more likely that a person will develop PTSD. PTSD is also more common after certain types of trauma, like combat and sexual assault.
Personal factors, like previous traumatic exposure, age, and gender, can affect whether or not a person will develop PTSD. What happens after the traumatic event is also important. Stress can make PTSD more likely, while social support can make it less likely.
There are many different treatment options for PTSD. For many people, these treatments can get rid of symptoms altogether. Others find they have fewer symptoms or feel that their symptoms are less intense. Your symptoms don’t have to interfere with your everyday activities, work, and relationships. Get help, now!
Breathing is a necessity of life that usually occurs without much thought. When we breathe in, blood cells receive oxygen and release carbon dioxide. Carbon dioxide is a waste product that’s carried back through your body and exhaled.
Improper breathing can upset the oxygen and carbon dioxide exchange and contribute to anxiety, panic attacks, fatigue, and other physical and emotional disturbances.
The next time you’re feeling anxious, there are a variety of anxiety breathing exercises to try. Learn how to use breathing exercises to help relieve feelings of anxiety and stress.
I like to edit, subtracting, and removing things that don’t matter to make room for everything that does. It’s the first step towards a simpler life, but it’s not the only one. When simplifying your life, the focus is often on decluttering and donating, but there is so much you can add to support a simple life, to build a good life.
When deciding about taking medication for depression, you’ll want to consider the general evidence, your individual experience, and your personal preferences.
About the general evidence: Research tells us about averages. On average, taking an antidepressant medication is more effective than taking a placebo for people with more severe and more long-term depression. On average, people with milder or shorter-term depression do just as well taking a placebo as taking an antidepressant medication. When we say that placebo “works”, we really mean that support, encouragement, and the passage of time seem to be effective “treatments” for milder or shorter-term depression. On average, antidepressant medications and specific kinds of psychotherapy are about equally effective. For people experiencing moderate depression, either treatment is reasonable. For more severe or long-term depression, combining medication and psychotherapy is—on average—more effective than either treatment alone.
Regarding your individual experience: If you have taken antidepressant medication before, then you have a different kind of evidence. If a specific medication has been helpful for you in the past (or caused you side effects in the past), it would likely have a similar effect. But your past experience with one medication doesn’t necessarily predict how you would react (positively or negatively) to a different medication.
Regarding your personal preferences: Some people have a strong preference to avoid taking medication. Some people prefer psychotherapy over medication, and some prefer the other way. Your preferences do count in this decision. Doctors and therapists may have useful information for you about averages. Families and friends can sometimes offer a useful outside perspective about how you are doing now and about your past experiences with treatments. Taking medication for depression can be a complicated decision, so you’ll want to use the best information you can get. Decisions involve both information and preferences, and your preferences are the ones that matter.
Helping someone with PTSD can be challenging for loved ones. However, social support for trauma survivors may help mitigate the long-term effects of PTSD and guard against suicidal ideation. Educating yourself about PTSD, encouraging them to seek therapy to work their way through the five stages of PTSD, and offering compassion are some ways you can help your loved one feel safe and validated.
Here are fourteen ways to help someone with PTSD:
1. Learn About PTSD Symptoms
Trauma survivors experience distressing symptoms, including flashbacks, dissociative PTSD, and increased anger. PTSD can also manifest differently in men and women, so educating yourself about this disorder can help you recognize the telltale signs. In all cases, learning the intricacies of PTSD will proactively help you identify if and how someone in your life may be struggling.
2. Identify & Learn Their Triggers
PTSD often involves an intense emotional response to specific internal and external cues, known as trauma triggers. These reactions may appear random to others, and even the person with PTSD can have trouble identifying their triggers. Figure out the stimuli, people, or situations that trigger these emotional responses in your loved one. This way, you are better prepared to help them when they feel overwhelmed.
3. Make a Plan for Triggering Events & Crises
Someone with PTSD may experience physiological responses that make thinking clearly and planning difficult in moments of crisis. They may have trouble communicating what they need, so plan ahead for how you can best help them in triggering situations. For example, you might focus on accompanying them to a quiet and non-crowded area, distracting them, doing walking meditation, or getting them a service animal.
4. Plan Enjoyable Things to Do
Some people with PTSD struggle with experiencing positive emotions. Planning activities they would typically enjoy before the traumatic event is a great way to help boost their mood. Positive options include trauma-informed yoga, seeing a movie, going on a weekend trip, or taking an art class together.
5. Create Routine & Structure
Having structure can help establish safety and a sense of control. Helping your loved one create a routine for waking up, eating meals, exercising, and going to bed provides the security they may need. Alternatively, you can schedule regular coffee dates or phone calls if you do not live with the person.
6. Offer Practical Help
Open-ended questions of “What can I do?” are well-intentioned but place responsibility on the person with PTSD. Offering them practical help is a way to provide meaningful assistance. Your loved one may have challenges keeping up with day-to-day tasks or managing their medical/mental health care. You can offer to research therapists in the area, help them get groceries, accompany them to the doctor, or assist in applying for PTSD disability.
7. Share Resources
Individuals with PTSD may struggle with concentration and memory. The shame and stigma around mental illness can make finding support especially challenging. One way to help is by sharing resources with them. You can research these options together to show your loved one they have your support.
8. Listen Non-Judgmentally
People with PTSD may feel ashamed or afraid to open up about their experiences and emotions. Listening without judgment is key when helping someone with PTSD. Additionally, you can learn the best ways to offer support based on their needs.
9. Encourage Self-Help & Treatment
Encouraging therapy is another powerful way to support someone with PTSD. Doing so shows your loved one how much you care while opening the door for them to build self-confidence, safety, and stability through therapy. You also normalize seeking treatment, helping combat the shame often associated with PTSD.
10. Be Patient
People with PTSD may resist their diagnosis, isolate themselves from others, or believe they are a burden to others. Because of this, being patient is crucial. Recovering from PTSD takes time, so let your loved one know you are there for them throughout this process. Being a steadfast support may help them feel more comfortable seeking treatment when they are ready.
11. Always Have a Safety Plan
Having a safety plan for yourself and the person with PTSD is beneficial. A simple conversation can turn into a crisis if they become triggered, sometimes resulting in attempts to harm themselves or others. Ensure you research the appropriate steps to take and who to contact during a mental health crisis.
12. Stay Calm
Displays of dysregulated emotions, like anger, are not uncommon in those with PTSD. Your loved one may express anger that does not fit the current situation, leaving you confused or defensive. While fighting the impulse to defend yourself or reason with them can be difficult, staying calm and revisiting the situation later is best.
13. Be Non-Judgmental of Your Own Feelings & Reactions
Experiencing a range of reactions when supporting someone with PTSD is normal. You are allowed to have these emotions. However, expressing or acting on these emotions in front of your loved one is not helpful. Try to observe your feelings and reactions without judgment, but be careful about when and how you express them to the person with PTSD.
14. Look After Yourself
Helping a loved one with PTSD can be emotionally draining, so remember to look after yourself, too. You can’t help other people when running on empty. Some steps you should take when helping someone navigate their trauma include setting healthy boundaries, journaling, and doing things you enjoy. You may not have an outlet to deal with stress without proper self-care, which can damage your physical and mental health.
Born in the mountains, many years ago Climbed these hills and valleys through the rain and snow I’ve seen the lightning flashin’, heard the thunder roll I’ve endured, I’ve endured, how long must one endure Barefoot in the summer, on into the fall Too many mouths to feed, they couldn’t clothe us all Sent to church on Sunday to learn the golden rule I’ve endured, I’ve endured, how long must one endure I’ve worked for the rich, I’ve lived with the poor I’ve seen many heartaches and I’ll see many more I’ve lived loved and sorrowed, been through success’s door I’ve endured, I’ve endured, how long must one endure
It’s common for people with PTSD to withdraw from family and friends. They may feel ashamed, not want to burden others, or believe that other people won’t understand what they’re going through. While it’s important to respect your loved one’s boundaries, your comfort and support can help them overcome feelings of helplessness, grief, and despair. In fact, trauma experts believe that face-to-face support from others is the most important factor in PTSD recovery.
Knowing how to best demonstrate your love and support for someone with PTSD isn’t always easy. You can’t force your loved one to get better, but you can play a major role in the healing process by simply spending time together.
Don’t pressure your loved one into talking
It can be very difficult for people with PTSD to talk about their traumatic experiences. For some, it can even make them feel worse. Instead, let them know you’re willing to listen when they want to talk, or just hang out when they don’t. Comfort for someone with PTSD comes from feeling engaged and accepted by you, not necessarily from talking.
Do “normal” things with your loved one
Things that have nothing to do with PTSD or the traumatic experience. Encourage your loved one to seek out friends, pursue hobbies that bring them pleasure, and participate in rhythmic exercise such as walking, running, swimming, or rock climbing. Take a fitness class together, go dancing, or set a regular lunch date with friends and family.
Let your loved one take the lead
Rather than telling them what to do. Everyone with PTSD is different but most people instinctively know what makes them feel calm and safe. Take cues from your loved one as to how you can best provide support and companionship.
Manage your own stress
The calmer, relaxed, and focused you are, the better you’ll be able to help your loved one.
Be patient
Recovery is a process that takes time and often involves setbacks. The important thing is to stay positive and maintain support for your loved one.
Educate yourself about PTSD
The more you know about the symptoms, effects, and treatment options, the better equipped you’ll be to help your loved one, understand what they are going through, and keep things in perspective.
Accept (and expect) mixed feelings
As you go through the emotional wringer, be prepared for a complicated mix of feelings—some of which you’ll never want to admit. Just remember, having negative feelings toward your family member doesn’t mean you don’t love them.
