Traumatic Stress / PTSD Recovery- Tips That Can Help & Recovery Classes Offered

Traumatic stress recovery tip 1: Minimize media exposure

While some survivors or witnesses to a traumatic event can regain a sense of control by watching media coverage of the event or by observing the recovery effort, others find the reminders can be further traumatizing. 

Excessive exposure to images of a disturbing event like repeatedly viewing video clips on social media or news sites can even create traumatic stress in people who are not directly affected by the event. 

Limit your media exposure to the traumatic event.
 
If coverage makes you feel overwhelmed, take a complete break from the news.  

Tip 2: Accept your feelings

Traumatic stress can cause you to experience all kinds of difficult and surprising emotions, including shock, anger, and guilt. 

These emotions are normal reactions to the loss of safety and security that comes in the wake of a disaster. Accepting these feelings and allowing yourself to feel what you feel, is necessary for healing.

Dealing with the painful emotions of traumatic stress

• Give yourself time to heal and to mourn any losses you’ve experienced.
• Don’t try to force the healing process.
• Be patient with the pace of recovery.
• Be prepared for difficult and volatile emotions.
• Allow yourself to feel whatever you’re feeling without judgment or guilt.

Tip 3: Challenge your sense of helplessness and connect with others for support

Overcoming traumatic stress is all about taking action. 

Positive action can help you overcome feelings of fear, helplessness, and hopelessness—and even small acts can make a big difference.

• Connect with others affected by the traumatic event or participate in memorials, events, and other public rituals. Feeling connected to others and remembering the lives lost or broken in the event can help overcome the sense of hopelessness that often follows a tragedy. 
• Volunteer in your community. Helping others can help you to feel better.

Tip 4: Get moving

It may be the last thing you feel like doing when you’re experiencing traumatic stress, but exercising can burn off adrenaline and release feel-good endorphins to boost your mood. 

Physical activity can revive your nervous system from that “stuck” feeling and help you move on from the traumatic event.

• Exercise that is rhythmic and engages both your arms and legs—such as walking, running, swimming, basketball, or dancing—are good choices.
• To add a mindful element, try to focus on your body and how it feels as you move. Notice the sensation of your feet hitting the ground, for example, or the rhythm of your breathing, or the feeling of wind on your skin.
• If you’re struggling to find the energy or motivation to exercise, start by playing your favorite music and moving around or dancing. Once you get moving, you’ll start to feel more energetic.
• Aim to exercise for 15-30 minutes or more each day—or if it’s easier, three 10-minute spurts of exercise are just as good.
•  Seek a doctor's professional opinion before starting a new physical health regiment. 

Tip 5: Reduce and Manage Stress

While a certain amount of stress is normal, and can even be helpful, as you face the challenges that come in the aftermath of a disaster or tragic event, excessive stress will get in the way of recovery.

Learn to relieve stress in the moment

Mindful breathing. To quickly calm yourself in any situation, simply take 60 breaths, focusing your attention on each out breath.

Sensory input. Does listening to an uplifting song make you feel calm? Or smelling ground coffee? Or maybe petting an animal works quickly to make you feel centered? Everyone responds to sensory input a little differently, so experiment to find what works best for you.

Make time to relax

Practice relaxation techniques such as meditation, yoga, or Tai Chi.

Schedule time for activities that bring you joy—a favorite hobby or pastime, a chat with a cherished friend.

Use your downtime to relax. Read a book, take a bath, or enjoy an uplifting or funny movie.

Get plenty of sleep. Lack of sleep places considerable stress on your mind and body and makes it more difficult to maintain your emotional balance.

Reestablish a routine- structure is comforting

There is comfort in the familiar. After a traumatic event, getting back to your normal routine as much as possible will help you minimize stress.

• Even if your work or school routine is disrupted, structure your day with regular times for eating, sleeping, exercising, and spending time with friends.
• Do things that keep your mind occupied (read, watch a movie, cook, play with your kids), so that you’re not focusing all your attention to the traumatic event.

Tip 6: Eat a healthy diet

The food you eat can improve or worsen your mood and affect your ability to cope with traumatic stress. 

Eating a diet full of processed and convenience food, refined carbohydrates, and sugary snacks can worsen symptoms of traumatic stress. 

Eating a diet rich in fresh fruit and vegetables, high-quality protein, and healthy fats, especially omega-3 fatty acids, can help you better cope with the ups and downs that follow a tragic event. 

By choosing new ways of eating that can boost your mental health, you can find an eating plan that not only helps to relieve traumatic stress, but also boosts your energy and improves your outlook.

 Reference:  https://www.helpguide.org/articles/ptsd-trauma/traumatic-stress.htm

Closed support group/ classes offered for Trauma and PTSD Recovery.
Registration is required. 

Email Diane:
Diane@LivingWithHopeCounseling.com or call or text 615-556-8406 to register or for more information.


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 By Diane Davidson 
                               Gammon M.S.
         Clinical Mental Health Counselor 

Diane Davidson Gammon MS is clinically supervised by Michael Loftis LCSW as she pursues  LPC-MHSP licensure.

 Open Full-Time Days - Monday through Saturday
With Evening Appointments
615-556-8406
Email- Diane@LivingWithHopeCounseling.com

Sliding Scale Fee for Individual Counseling Sessions 

Free Support Groups for: Depression, Anxiety, Panic, Hopelessness, Trauma, PTSD, Abuse, and Grief and Loss (Including Miscarriage/ Stillbirth/ Infant loss)

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