PTSD Coping Skills: Everyday Support Tools Beyond Therapy

Post-traumatic stress disorder (PTSD) is a mental health condition that develops after going through or witnessing an extremely stressful event. Some people who live through traumatic events usually get better after a few weeks. But if symptoms worsen, persisting for months or years, that person may have PTSD.

PTSD is manageable through a number of techniques, some of which offer natural relief. Although medication is helpful and necessary in certain cases, developing and practicing PTSD coping skills can reduce symptoms. 

At Restore Patch, we focus on finding natural ways to help you feel calm, focused, and in control. We empower you to heal and restore balance through drug-free wellness. In this article, we turn our attention to coping with PTSD. Recognize the common symptoms, understand how it differs from severe anxiety, and learn PTSD self-care tips. Whether you’re a survivor, a veteran, or a caregiver, this guide may help you understand more about and think up ways to recover from PTSD.

Key Takeaways

• PTSD coping skills are physical and mental strategies that help manage symptoms, which often appear months or years after the traumatic event.
• PTSD symptoms can sometimes be mistaken for severe anxiety, which is why grounding techniques for anxiety may also apply to PTSD management.
• Grounding techniques, such as deep breathing, mental distractions, and safety statements, can be helpful during PTSD episodes.
• Some of the healthy ways to cope with PTSD between therapy sessions include trigger identification, relaxation techniques, and positive recreational activities. 

What Are PTSD Coping Skills?

PTSD coping skills are physical and mental strategies that help manage symptoms. In some cases, the symptoms may not appear for years after the traumatic event. When they do, the symptoms typically last more than a month and affect a person’s ability to function every day.

Although people experience symptoms in their own way, there are common signs to watch. These common symptoms include:

• Reliving the event: Flashbacks are common in people with PTSD. When a person relives the traumatic event, they can experience nightmares and emotional distress. Any triggering element, such as smells and sounds, can take them back to the event.  
• Avoidance: People with PTSD will avoid situations, people, and places that may remind them of the event. They’ll also avoid talking about the event as well. 
• Negative thoughts: Fear, guilt, anger, and other negative thoughts are common in people experiencing PTSD. These thoughts affect how they view themselves and the world at large.
• Hyperarousal: People with PTSD are easily frightened, and they’re always on guard. They’re prone to angry outbursts and aggressive behavior. They may also have trouble sleeping and concentrating.

All of these symptoms can sometimes be mistaken for another mental health condition: severe anxiety. This is why some grounding techniques for anxiety may also apply to managing PTSD. 

Severe anxiety, however, is different from PTSD. Anxiety often has no single identifiable cause and is characterized by persistent fear or nervousness. Anxiety can be a symptom and a risk factor for PTSD. PTSD, on the other hand, develops after exposure to a specific stressful event with symptoms of flashbacks, avoidance, and heightened reactions.

How Can Grounding Exercises Help With Flashbacks or Panic?

Grounding techniques make you feel calmer and safer, allowing you to find the balance between overwhelming emotions and numbness. These sensory-focused exercises provide a natural PTSD anxiety relief, bringing you into the present moment and pulling you away from the traumatic event.

Some of these grounding techniques, which can be helpful during PTSD episodes, include:

• Body awareness exercises (e.g., stamping your feet, clenching your fists)
• Deep breathing (e.g., box breathing, diaphragmatic deep breathing)
• Mental distractions (e.g., counting to return to reality, looking at the horizon)
• Temperature shock (e.g., running cold water over your wrists, holding an ice cube)
• Grounding imagery (e.g., visualizing a safe space)
• Sensory objects (e.g., carrying a smooth stone, holding a bottle of essential oil)
• Safety statements (e.g., “it’s OK,” “it happened in the past”)

Grounding techniques are PTSD coping skills one can use when memories of the traumatic event intrude during the day and creep at night as nightmares. It’s helpful to practice these techniques until the feeling of anxiety and distress melts away. These techniques, however, are not the only coping skills to practice in managing PTSD.

What Are Healthy Ways to Cope With PTSD Between Therapy Sessions? 

Recovery is a daily process, and it will take time. The results happen little by little rather than suddenly. When you practice trauma recovery techniques more consistently, you may experience fewer symptoms.

Here are more PTSD self-care tips to complement therapy sessions.

Understand that recovery isn’t about forgetting the trauma.

The first step to taking back control is to understand that recovery is never about forgetting the traumatic event. It is about learning to develop the confidence to cope with memories and symptoms. When you develop this mindset, you’ll be in a better position to manage the episodes.

Identify triggers.

Trigger identification is one of the more critical PTSD coping skills because it allows you to manage your reactions. By anticipating distress, you can apply the coping strategies before symptoms escalate. One way to track these patterns is to keep a log of what happened during the reaction, how you felt, and what helped afterward.

Practice relaxation techniques.

You can relax in a few different ways. Find one or two that suit you. These include meditation, swimming, yoga, spending time in nature, and enjoying music. For some people, having a good meal can also be relaxing.

Join support groups.

Evidence shows that group-based intervention has been effective in reducing PTSD symptoms and improving coping skills. Support groups can offer a safe space to share similar feelings and to ease emotional burden without fear of judgment.

Take up positive recreational activities.

As PTSD self-care tips go, undertaking positive recreational activities has the potential to rebuild your life. A positive recreational activity can help you uncover a talent or rediscover a long lost hobby. These activities could be painting, gardening, knitting, cooking, and dancing. Whatever you choose, doing them consistently can rebuild your confidence, encourage social interaction, and reintroduce a sense of enjoyment that trauma may have diminished.

Explore non-drug PTSD support.

Finally, some cases of PTSD can benefit from non-drug support. Non-drug treatment can alleviate symptoms and improve overall mental health in the long run. But what non-drug PTSD support works for you may be best determined with the guidance of a professional.

These non-drug supports can include animal-assisted therapy, art therapy, cognitive behavioral therapy, and yoga. Other non-medication supports use technology, such as biofeedback, brain mapping, and biofrequency patches.

When Is it Time to Seek Urgent Help for PTSD Symptoms?

When applying PTSD coping skills has not improved your symptoms, it’s time to see a health professional. The sooner you seek professional help, the sooner you can get your life back under control.

Your family physician may also be able to provide a referral if you’re not sure where to start with a specialist.

Build PTSD Coping Skills That Work 

PTSD is a complex mental health condition. But it is a condition that can be managed through grounding techniques, non-drug PTSD support, self-care strategies, and traditional treatment plans that include therapy and, in some cases, medication. 

When it comes to everyday symptom management, developing coping skills can become a valuable tool toward long-term recovery. They’re especially helpful when you prefer non-invasive and non-drug approaches.

Want to learn more about natural wellness? Discover the science behind natural healing and explore more of our blog today.