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7 Self-Soothing Techniques to Help with PTSD

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Written by Orlando Treatment Solutions , January 22, 2024

7 Self-Soothing Techniques to Help with PTSD

Self-soothing techniques have been utilized for as long as humans have existed on the planet. Many of these tactics are used instinctively, without the user being aware of them. These strategies are essentially intended to soothe the self. Some self-soothing techniques, such as chewing one’s nails or crossing one’s arms, are examples of unintentionally used self-soothing procedures.

However, when used appropriately, self-soothing techniques can significantly reduce tension and anxiety. This is especially true for PTSD self-soothing approaches. These strategies, which can be acquired in a PTSD treatment center, can also be discovered online.

Suffering from PTSD

Post-traumatic stress disorder (PTSD) is a mental health problem that results from experiencing or witnessing a horrific or traumatic event. While PTSD symptoms may appear as soon as a month after a stressful experience, they can also remain dormant for a longer time.

Many people are surprised when they first notice PTSD symptoms, which can take time.

These symptoms can have a significant impact on one’s daily life, affecting family relationships, work performance, and social life. As a result, when dealing with PTSD, a person has an unfortunate tendency to become fearful of themselves. People suffering from PTSD may experience the following symptoms:

Each of these symptoms has its collection of symptoms, which can be experienced at varying levels of intensity depending on the nature and severity of the traumatic incident.

7 Self-Soothing Techniques to Deal with PTSD Symptoms

Living with PTSD can be incredibly challenging. Flashbacks, nightmares, and hypervigilance can make it difficult to feel safe and grounded in the present moment. However, many self-soothing techniques can help you manage your symptoms and cope with the challenges of PTSD.

Here are 7 effective self-soothing techniques for people with PTSD:

1. Deep breathing exercises

Deep breathing is a simple but powerful technique that can help calm the body and mind. When you feel overwhelmed, take a few slow, deep breaths from your belly. Focus on your breathing and let go of any stress you may have. You can try many different breathing exercises, so find one that works best for you.

2. Progressive muscle relaxation

Progressive muscle relaxation is a technique that involves tensing and relaxing different muscle groups in your body. It can help release stress and promote relaxation. To perform progressive muscle relaxation, start by tensing the muscles of your toes and then slowly release them. Continue working up your body until all your muscles are tense and relaxed.

3. Mindfulness Meditation

Mindfulness meditation is the practice of paying attention to the present moment without judgment. This can help you become more aware of your thoughts and feelings without getting caught up in them. There are many different mindfulness meditation exercises you can try, such as focusing on your breathing, the sensations in your body, or a mantra.

4. Grounding Techniques

Grounding techniques are exercises that can help you ground yourself in the present moment when you’re feeling overwhelmed or disengaged. There are many different grounding techniques you can try, such as focusing on five things you can see, hear, smell, taste, and touch, or repeating a mantra. Are like, “I’m safe here.”

5. Sensory Activities

Engaging in sensory activities can help calm your nervous system and distract you from intrusive thoughts. Some calming sensory activities include listening to calming music, taking a warm bath, or spending time in nature.

6. Journaling

Journaling can be a helpful way to process your thoughts and feelings. Writing about your experiences can help you make sense of them and gain perspective. It can also be a way of expressing any difficult emotions you may be having difficulty coping with.

7. Self-compassion

It’s important to be kind and empathetic to yourself when you’re struggling with PTSD. Remember that you are not alone and that you are trying your best. There are many resources available to help you cope with PTSD, so please reach out for help if you need it.

It is important to remember that there is no one-size-fits-all approach to coping with PTSD. What works for one person may not work for another. It is important to experiment with different techniques until you find what works best for you.

If you are struggling with PTSD, please seek professional help. A therapist can teach you coping skills and help you develop a treatment plan.

Benefits of Self-Soothing Techniques for PTSD

Living with PTSD can be incredibly challenging. Flashbacks, nightmares, and hypervigilance can take a toll on your mental and physical health. But there is hope. Self-soothing techniques can be a powerful tool for managing PTSD symptoms and improving your overall well-being.

Post-traumatic stress disorder treatment

Here are some benefits of self-soothing techniques for PTSD:

  1. Reduce stress and anxiety: When you’re stressed, your body goes into fight-or-flight mode. Self-soothing techniques can help calm your nervous system and bring your body back into balance. It can reduce feelings of stress, anxiety, and nervousness.
  2. Improve sleep: PTSD can make it difficult to fall asleep and stay asleep. Self-soothing techniques can help relax your mind and body, making it easier to get a good night’s rest.
  3. Increase emotional resilience: Self-soothing techniques can help you develop coping mechanisms to deal with difficult emotions. It can make you more resilient in the face of triggers and stressors.
  4. Increase self-awareness: When you practice self-soothing, you become more aware of your body and your emotions. This can help you identify triggers and develop healthy ways of responding to them.
  5. Improve relationships: PTSD can take a toll on your relationships. Self-soothing techniques can help you manage your symptoms and communicate more effectively with others.

Find Help at Orlando Treatment Solutions

When coping with mental illness, it is critical to have a medical expert you can trust and feel at ease with. Our staff at Orlando Treatment Solutions is devoted, experienced, and eager to win their patients’ trust. Quality care is not only a priority for us, it is also our mission. Contact us today at (321) 415-3213 for more information on PTSD self-soothing strategies or to schedule an appointment.

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