PTSD develops differently from person to person because everyone’s nervous system and tolerance for  stress is a little different. While you’re most likely to develop symptoms of PTSD in the hours or  days following a traumatic event, it can sometimes take weeks, months, or even years before they  appear. Sometimes symptoms appear seemingly out of the blue. At other times, they are triggered by  something that reminds you of the original traumatic event, such as a noise, an image, certain  words, or a smell.

Strategies for Coping with PTSD Symptoms

1. Challenge your sense of helplessness: Recovery from PTSD is a gradual, ongoing process.  Healing doesn’t happen overnight, nor do the memories of the trauma ever disappear completely. This  can make life seem difficult at times. But there are many steps you can take to cope with the  residual symptoms and reduce your anxiety and fear.

       Overcoming your sense of helplessness is key to overcoming PTSD. Trauma leaves you feeling powerless and vulnerable. It’s           
        important to remind yourself that you have strengths and coping  skills that can get you through tough times.

       One of the best ways to reclaim your sense of power is by helping others: volunteer your time, give  blood, reach out to a friend in
        need, or donate to your favorite charity. Taking positive action directly challenges the sense of helplessness that is a common
       symptom of PTSD.

   2.  Get Moving: When you’re suffering from PTSD, exercise can do more than release endorphins and  improve your mood and outlook.
        By really focusing on your body and how it feels as you move, exercise can actually help your nervous system become “unstuck”
        and begin to move out of the immobilization stress response.

        Try:

        Rhythmic exercise that engages both your arms and legs, such as walking, running, swimming, or  dancing. Instead of focusing on
        your thoughts, focus on how your body feels. Notice the sensation of your feet hitting the ground, for example, or the rhythm of your
        breathing, or the feeling of the wind on your skin.

        Rock climbing, boxing, weight training, or martial arts. These activities can make it easier to  focus on your body movements—after
        all, if you don’t, you could get hurt.

        Spending time in nature. Pursuing outdoor activities like hiking, camping, mountain biking, rock climbing, whitewater rafting, and
        skiing helps veterans cope with PTSD symptoms and transition back into civilian life. Anyone with PTSD can benefit from the
        relaxation, seclusion, and peace that come with being out in nature. Seek out local organizations that offer outdoor recreation or   

        team-building opportunities.

   3.  Reach out to others for support: PTSD can make you feel disconnected from others. You may be  tempted to withdraw from social
        activities and your loved ones. But it’s important to stay connected to life and the people who care about you. You don’t have to talk
        about the trauma if you don’t want to, but the caring support and companionship of others is vital to your recovery. Reach 

        out to someone you can connect with for an uninterrupted period of time, someone who will listen when you want to talk without
        judging, criticizing, or continually getting distracted. That person may be your significant other, a family member, a friend, or a
        professional therapist. Or you could try:

        Volunteering your time or reaching out to a friend in need. This is not only a great way to connect to others, but can also help you
        reclaim your sense of control.

        Joining a PTSD support group. This can help you feel less isolated and alone and also provide invaluable information on how to cope
        with symptoms and work towards recovery.

   4.  Support PTSD treatment with a healthy lifestyle: The symptoms of PTSD can be hard on your body  so it’s important to take care of
        yourself and develop some healthy lifestyle habits.

        Take time to relax. Relaxation techniques such as meditation, deep breathing, massage, or yoga can  activate the body’s relaxation
        response and ease symptoms of PTSD.

        Avoid alcohol and drugs. When you’re struggling with difficult emotions and traumatic memories, you  may be tempted to self-
        medicate with alcohol or drugs. But substance use worsens many symptoms of PTSD, interferes with treatment, and can add to
        problems in your relationships.

        Eat a healthy diet. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals
        throughout the day. Omega-3s play a vital role in emotional health so incorporate foods such as fatty fish, flaxseed, and walnuts
        into your diet. Limit processed food, fried food, refined starches, and sugars, which can exacerbate mood swings and cause
        fluctuations in your energy.

        Get enough sleep. Sleep deprivation can trigger anger, irritability, and moodiness. Aim for somewhere between 7 to 9 hours of sleep
        each night. Develop a relaxing bedtime ritual (listen to calming music, watch a funny show, or read something light) and make your
        bedroom as quiet, dark, and soothing as possible.

Getting professional help for PTSD

If you suspect that you or a loved one has post-traumatic stress disorder, it’s important to seek  help right away. The sooner PTSD is treated, the easier it is to overcome. If you’re reluctant to  seek help, keep in mind that PTSD is not a sign of weakness, and the only way to overcome it is to  confront what happened to you and learn to accept it as a part of your past. This process is much easier with the guidance and support of an experienced therapist or doctor.

It’s only natural to want to avoid painful memories and feelings. But if you try to numb yourself  and push your memories away, PTSD will only get worse. You can’t escape your emotions  completely—they emerge under stress or whenever you let down your guard—and trying to do so is exhausting. The avoidance will ultimately harm your relationships, your ability to function, and the quality of your life.



https://www.helpguide.org/articles/ptsd-trauma/ptsd-symptoms-self-help-treatment.htm