How to Cope with PTSD

Post Traumatic Stress Disorder, or PTSD, is the most common mental health disorder after depression.

You or someone you know may have experienced the condition after unexpectedly losing a loved one, witnessing or being involved in a life-threatening accident or being exposed to family violence.

In fact, any experience of trauma, whether physical or mental, can contribute to the development of PTSD and other mental health challenges such as depression and anxiety disorders, alcohol and substance abuse and other self-harm behaviours.

Trauma can affect anyone, regardless of age, gender or background and not everyone will respond in the same way.

Understanding PTSD, its symptoms and treatment options can help you recognise if you or a loved one are affected and how to cope with the condition.

How Common is Trauma Related Mental Illness

An estimated 75 per cent of Australian adults have experienced a traumatic event at some point in their life.

According to the National Study of Mental Health and Wellbeing 2020–2022, an estimated 11 per cent of Australians experience PTSD, with women being at almost twice the risk of men (14% and 8%, respectively).

Those more vulnerable to trauma and PTSD:

Homeless Individuals: People experiencing homelessness are often exposed to violence, instability and loss, which can lead to PTSD.
Young People in Out-of-Home Care or Youth Justice Supervision: These individuals often face neglect, abuse and instability, significantly increasing their risk of PTSD.
Refugees: Forced displacement, exposure to violence and the stress of resettlement contribute to high PTSD rates among refugees.
Victims of Family and Domestic Violence: Continuous exposure to violence and abuse within the home is a significant risk factor for PTSD.
LGBTIQA+ Individuals: This group may experience higher levels of discrimination, violence and social exclusion, increasing their risk of PTSD.
Certain Occupations: Emergency services workers, armed forces personnel and veterans are at a heightened risk due to their frequent exposure to traumatic events.

Despite the above list of vulnerable groups, PTSD does not discriminate. It can affect anyone who has experienced a traumatic event.

However, some factors may increase the likelihood of developing PTSD. More severe and prolonged traumatic events elevate the risk of PTSD. Individuals with a history of mental health problems such as depression or anxiety are more vulnerable to developing PTSD. Additionally, a lack of a strong support system of family and friends can make it more difficult to cope with traumatic experiences, increasing the risk of PTSD. In addition, repeated exposed to traumatic events, such as for first responders and military personnel, represent a higher risk.

Causes of PTSD

PTSD is a condition diagnosed when fear, anxiety and memories of a traumatic event persist. For some people, these feelings may persist for a long time, interfering with daily life, while others may experience symptoms of PTSD shortly after the event. Some may recover on their own with the support of family and friends, while others may need professional help.

The types of events that can lead to PTSD include:

Family Violence: Exposure to physical, emotional, or sexual abuse within the family can lead to PTSD. This includes witnessing violence between family members or being a direct victim.
Natural Disasters: Events such as earthquakes, hurricanes, floods and wildfires can be overwhelming and traumatic, potentially leading to PTSD.
Accidents: Serious accidents, whether car crashes, industrial accidents or other severe mishaps, can be traumatic and result in PTSD.
Military Combat: Veterans and active-duty military personnel exposed to warfare often develop PTSD due to the extreme stress and life-threatening situations they encounter.
Assault: Physical or sexual assault, whether experienced as an adult or during childhood, can be a significant trigger for PTSD.

Symptoms of PTSD

The symptoms of PTSD can be broadly categorised into four groups:

Intrusive Thoughts: Individuals may experience recurrent, unwanted memories of the traumatic event. This can include flashbacks, nightmares and severe emotional distress when reminded of the trauma.
Avoidance: People with PTSD often try to avoid reminders of the traumatic event. This can involve avoiding certain places, people, activities or even thoughts and feelings related to the trauma.
Negative Changes in Thinking and Mood: PTSD can lead to negative thoughts about oneself or others, feelings of hopelessness, memory problems, difficulty maintaining close relationships and loss of interest in activities once enjoyed.
Changes in Physical and Emotional Reactions: Also known as hyperarousal, this can include being easily startled, feeling tense or “on edge,” having difficulty sleeping and experiencing angry outbursts or irritability.

Mental Health Implications of PTSD

PTSD can significantly impact an individual’s mental health and overall well-being. If left untreated, it can lead to:

Depression and Anxiety: PTSD often coexists with other mental health conditions, such as depression and anxiety disorders.
Substance Abuse: Some individuals may turn to alcohol or drugs as a coping mechanism, leading to substance abuse problems.
Relationship Issues: PTSD can strain relationships with family, friends and colleagues due to emotional withdrawal, irritability and difficulty trusting others.
Physical Health Problems: Chronic stress associated with PTSD can lead to physical health issues such as cardiovascular problems, chronic pain and gastrointestinal issues.
Suicidal Thoughts and Behaviours: In severe cases, PTSD can lead to suicidal ideation and attempts.

How to Treat Trauma and PTSD

Effective treatments are available for PTSD aiming to reduce symptoms, improve functioning and enhance the quality of life for those affected.

Treatments vary in approach, allowing for individual care that addresses the specific needs of each person. Comprehensive treatment plans often incorporate a combination of psychotherapy, medications, support groups and self-care strategies, all working together to provide a holistic path to recovery.

Psychotherapy:
- Cognitive Behavioural Therapy (CBT): CBT helps individuals identify and change negative thought patterns and behaviours. Trauma-focused CBT is particularly effective for PTSD.
- Exposure Therapy: This form of therapy helps individuals confront and gradually reduce their fear of the traumatic event.
- Eye Movement Desensitization and Reprocessing (EMDR): EMDR involves recalling traumatic memories while following a series of guided eye movements. This process helps reprocess traumatic memories and reduce their emotional impact.
Support Groups:
- Support groups provide a safe environment for individuals to share their experiences and coping strategies with others who have similar experiences. This can reduce feelings of isolation and foster a sense of community.
Self-Care and Coping Strategies:
- Exercise: Regular physical activity can help reduce stress and improve mood.
- Mindfulness and Relaxation Techniques: Practices such as meditation, yoga and deep breathing can help manage anxiety and stress.
- Healthy Lifestyle: Maintaining a healthy diet, getting adequate sleep and avoiding alcohol and drugs are important for overall well-being.

Practical Tips for Coping with PTSD Episodes

Experiencing a PTSD episode can be overwhelming, but there are several strategies that can help calm the mind and body during these distressing moments.

Here are some effective techniques for managing and calming a PTSD episode:

Grounding Techniques

Grounding techniques help bring your focus back to the present moment, diverting your mind from the traumatic memories or flashbacks.

5-4-3-2-1 Technique: Identify five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste. This sensory exercise helps to anchor you in the present.
Deep Breathing: Focus on taking slow, deep breaths. Inhale through your nose for a count of four, hold for four, and exhale through your mouth for a count of four. Repeat this process several times.
Describe Your Surroundings: Verbally describe the environment around you in detail. This can help distract your mind from distressing thoughts and remind you that you are safe.

Physical Activities

Engaging in physical activity can help release tension and reduce anxiety.

Go for a Walk: A change of scenery and light exercise can be grounding and help reduce the intensity of the episode.
Stretch or Practice Yoga: Gentle stretching or yoga can help release physical tension and promote relaxation.
Engage in a Simple Task: Doing a simple task, such as cleaning or organising a small area, can help divert your focus and provide a sense of control.

Comforting Practices

Comforting practices help to soothe and calm your mind and body.

Listen to Calming Music: Soft, soothing music can help relax your mind and reduce anxiety.
Use Aromatherapy: Scents like lavender, chamomile or sandalwood can have a calming effect. You can use essential oils in a diffuser or apply them to your wrists.
Wrap Yourself in a Blanket: A weighted blanket or a soft, comforting blanket can provide a sense of security.

Mindfulness and Meditation

Mindfulness and meditation practices can help reduce stress and bring a sense of peace.

Mindful Breathing: Focus on your breath, observing each inhale and exhale without trying to change it. This can help centre your mind.
Body Scan Meditation: Slowly focus on each part of your body, starting from your toes and moving up to your head, noticing any tension and consciously relaxing each area.
Guided Imagery: Close your eyes and imagine a safe, peaceful place. Focus on the details of this place, such as the sights, sounds and smells.

Reach Out for Support

Connecting with others can provide comfort and distraction.

Call a Friend or Family Member: Talking to someone you trust can help you feel less isolated and provide emotional support.
Join a Support Group: Support groups, either in-person or online, can connect you with others who understand what you are going through.

Healthy Coping Strategies

Developing and maintaining healthy coping strategies can help manage symptoms in the long term.

Maintain a Routine: Having a consistent daily routine can provide structure and predictability, reducing anxiety.
Journal Your Thoughts: Writing down your thoughts and feelings can help process emotions and reduce their intensity.
Stay Hydrated and Nourished: Dehydration and poor nutrition can exacerbate stress and anxiety, so make sure to drink water and eat balanced meals.

Create a Safe Environment

Ensuring your environment feels safe can help reduce the likelihood and severity of episodes.

Remove Triggers: Identify and remove any objects or reminders of the traumatic event from your environment if possible.
Comfort Items: Keep comfort items, such as a favourite book, a pet, or a photo of a loved one, within reach to provide a sense of security.

Get Professional Help

While coping with PTSD can be challenging, using the above strategies can help calm your mind and body and make the episode more manageable.

It’s important to remember that everyone’s experience with PTSD is different, so finding what works best for you may take some time.

If you or a loved one are struggling to cope with PTSD, consider seeking professional help from our team. Reach out today.

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