Routines for Helping Cope with PTSD and Other Emotional Stressors
Experiencing PTSD or ongoing emotional stress is incredibly difficult. It can feel overwhelming, frightening, and at times even disorienting—as though you’re losing control or “going crazy.” For many people, it is one of the hardest experiences they will ever face. PTSD is a serious condition, and it is not something you should go through alone.
Individuals with PTSD are at significantly higher risk of developing additional mental health challenges, including anxiety disorders, depression, eating disorders, and substance use disorders. Research shows that people with PTSD are approximately six times more likely to experience depression and five times more likely to develop another anxiety disorder compared to those without PTSD. Rates of suicidal thoughts, suicide attempts, and self-harm are also significantly higher among individuals living with PTSD.
Creating emotional wellness routines is a vital part of self-care. The strategies below can help regulate your nervous system, reduce symptom intensity, and support your overall stability and well-being.
Spend Time With People
Human beings are wired for connection. From birth, we rely on caregivers to meet our basic needs in order to survive and thrive. Safe, supportive relationships signal safety to the brain and help regulate the nervous system.
Look for opportunities to connect with others in person when possible—such as joining a community group, taking a class, learning a new hobby, exercising with others, or walking with a trusted friend. Stepping away from screens and engaging in face-to-face interaction offers the greatest benefit for nervous system regulation.
Mindfulness
Mindfulness practices can help calm the nervous system and strengthen your ability to observe thoughts and emotions without becoming overwhelmed by them. When you develop the role of the observer, you can notice thoughts and feelings come and go rather than identifying with them.
Over-identifying with thoughts and emotions can intensify stress. Instead of saying, “I am sad,” mindfulness allows you to notice, “I am experiencing sadness.” This subtle shift can significantly reduce emotional reactivity.
Exercise
Movement is a powerful regulator of mood and stress. Spending time outdoors, getting fresh air, and moving your body can help your brain cope more effectively with emotional distress.
Research shows that even a 10-minute walk per day can improve mood and reduce symptoms of anxiety and depression. Some studies suggest that regular exercise can be as effective as medication for mild to moderate anxiety and depression. Gentle movement practices—such as yoga—can also be beneficial, especially when taught by trauma-informed instructors who understand how to support individuals with PTSD.
Journaling
Journaling can be a helpful and grounding way to process thoughts, emotions, and experiences. Research indicates that journaling may reduce flashbacks, nightmares, and intrusive memories for individuals with PTSD.
Writing can also support therapy by helping you identify patterns, emotions, or experiences you may want to explore further in sessions. If you journal, consider discussing this practice with your therapist to ensure it supports your healing process.
Counseling
Time alone does not heal all wounds. Professional support is essential when dealing with PTSD. Unfortunately, only about one-third of people with PTSD seek treatment, despite the availability of effective, evidence-based therapies.
EMDR therapy is one of the leading treatments for PTSD and trauma-related symptoms. Working with a trauma-informed, qualified therapist is critical. PTSD symptoms often do not resolve on their own and may worsen over time if left untreated.
Lifestyle Changes
PTSD symptoms often serve as signals that something in our lives needs attention. They can be an invitation to evaluate habits and make changes that support healing.
Key areas to explore include sleep quality, nutrition, physical activity, alcohol or drug use, caffeine intake, screen time, and social isolation. Making gradual, supportive changes in these areas can significantly reduce PTSD symptoms and improve overall well-being.
Source: https://www.verywellmind.com/coping-with-ptsd-2797536
Vancouver EMDR Therapy PLLC
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