Post-traumatic stress disorder (PTSD) involves interaction between past trauma and present-day physiological responses. Individuals living with this condition experience the sensation of re-living traumatic moments through flashbacks or intrusive thoughts. Traditional talk therapy and medication are effective treatments for PTSD, and some people find that incorporating mindfulness helps ground them when past memories feel overwhelming. Here is more information about how practicing mindfulness is one way to help manage the symptoms of PTSD:
Defining PTSD
Patients with PTSD may find that the cycle of re-living traumatic moments leads to emotional distress. PTSD typically develops after an individual experiences or witnesses a traumatic event. Women are more likely than men to develop the disorder; common risk factors include:
- childhood neglect
- military combat
- serving as a first responder
- car accidents
- natural disasters
- witnessing violence
- serious medical diagnosis
- loss of a loved one
Defining Mindfulness
Mindfulness is the practice of attempting to pay attention to and live in the present moment. To practice mindfulness, observe your current thoughts and physical sensations without passing judgment. While PTSD keeps a person focused on events in the past, mindfulness encourages an awareness of the present. Grounding techniques are a type of mindfulness practice that engages the five senses to bring awareness back to the present moment.
Managing Symptoms
Mindfulness and grounding techniques can help calm the anxiety that can accompany trauma. Staying present helps mitigate the fight-or-flight response, and this signals to the brain that there is no immediate danger. Grounding exercises provide a physical anchor to reality in moments of panic or anxiety.
While some techniques focus on mental distraction, others utilize physical sensations to redirect the mind. You can perform these exercises anywhere; they require no special equipment. These methods lower the physiological arousal associated with panic and stress. Some common grounding methods include:
- Hold something cold, such as an ice cube, and focus on the cold sensation.
- Name five things you can see around you.
- Press your feet firmly into the floor to feel the ground.
- Touch different textures like a soft blanket or a cold desk.
Consistent practice may help the nervous system to remain regulated even when exposed to emotional triggers. By focusing on sensory input, you can interrupt the cycle of intrusive thoughts. One method may be more effective than another, so experimenting with various options is beneficial.
Finding Treatment
Clinicians can help individuals handle symptoms with different treatments, such as in-person or virtual exposure therapy, to address specific triggers. Cognitive processing therapy is a common option, though some patients prefer trauma-focused cognitive-behavioral therapy. Providers can offer personalized care plans, and they adjust these plans as recovery progresses.
Learn More About PTSD Treatment
If you are experiencing flashbacks or anxiety, professional support is available to help you heal. Clinicians use comprehensive assessments to create personalized care plans, and seeking help is a proactive step toward improving your quality of life. To learn more about PTSD and which treatment options may be right for you, consult a mental health professional near you.
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