Five Coping Strategies For Post-Traumatic Stress Disorder (PTSD)

The effects of post-traumatic stress disorder (PTSD) can be far-reaching and debilitating. The symptoms of PTSD can have a detrimental impact on your mental health, physical health, work, and relationships. You may feel isolated, have trouble maintaining a job, be unable to trust other people, and have difficulty controlling or expressing their emotions. Even though you may feel as if you have fallen into a dark hole of depression, anger, and frustrations. 

“’ People with PTSD are six times as likely as someone without PTSD to attempt suicide. High rates of deliberate self-harm have also been found among people with PTSD.” 

Matthew Tull, PHD;Coping With PTSD;;2019

By Learning healthy strategies for coping with PTSD is possible and can offer a sense of renewal, hope and control over your life. 

We will be going over 5 individual coping skills that follow under emotional and physical and social coping skills.

Emotional and Physical Coping Strategies

1. Practice Mindfulness

Just beginning with one or two minutes per day of quiet mindfulness can feel like a victory. The goal of that time is to stay focused on the present without any threat of fear or judgment. Gradually add more time as you go, offering yourself moments to experience a sense of calm and learn how to balance yourself if you begin to feel overwhelmed or anxious.

2. Exercise

Research has shown that physical exercise can help our brains better cope with stress.4

In fact, psychologists suggest that just a 10-minute walk per day can offer benefit to our mood and help to relieve anxiety and depression. Here are some things to keep in mind as you get started.

Matthew Tull, PHD;Coping With PTSD;;2019
  • Find an activity you enjoy
  • Set small goals
  • Be consistent
  • Listen to music or podcasts while you exercise
  • Ask a friend to join you
  • Be patient with yourself
  • Drink plenty of fluids
  • Make sure to dress for the weather

3. Participate in Counseling

Having a trained person available to offer support and guidance in your recovery is a key element to long-term success. Find someone you feel comfortable with, that you find trustworthy and knowledgeable, and be consistent in attending your sessions.

Social Coping Strategies

4. Spending Time With Others

Spending time with supportive friends and family can make a significant difference in your mood and outlook. 

 It can be helpful for all parties—both you and your loved ones—to have time to spend together. Some ways to spend time with others can include things like:

  • Going for a walk
  • Have morning coffee
  • Play a card game
  • Talk on the phone
  • Share funny stories

If you don’t feel ready to talk yet, you can also sit quietly in the same room to read a book or the newspaper. Simply sharing the same space quietly can feel comforting. 

5. Educate Yourself and Others

Educating yourself on the symptoms and treatment, it is important to seek out safe people to connect with who can support you in your recovery journey. By learning about the condition, you can have the words to more clearly explain to others what is happening for you and ask for what you need.

The Importance of Self-Care

People all have different requirements for self-care, but in general, the goals of self-care are to find a state of good mental and physical health, reduce stress, meet emotional needs, maintain one’s  relationships, both romantic and platonic, and find a balance between one’s personal and academic or professional relationships.

Meeting one’s own needs tends to make a person more able to help and support others and, generally speaking, to obtain more happiness, and fulfillment from life. In order to facilitate your own healthy routine to make sure your needs are met, it can be helpful to develop a self – care plan centered on :

  • Physical Self
  • Mental Self
  • Spiritual Self
Self-Care Motivation

Filling In the Cracks, By Being Our Own Advocates

“According to a Washington Post report, 19 suicides occurred on VA property between October 2017 and November 2018.”

Is it not bad enough that our nation’s veterans are killing themselves at a reported rate 0f 20 plus a day? Is it not bad enough that veterans seeking and asking for assistance are being told to wait months on end until they can get an appointment? Is it not bad enough that our nations veterans are falling through the cracks?

11% of the homeless adult population are veterans.

National Coalition For Homeless Veterans

It takes more than doing ice bucket challenge or 22 push-ups, yes, these viral phenomena bring awareness to the issues, but they only last for a second or until the next viral sensation arrives. It is up to us, in the veteran community to use our stories, use our selfless service and our leadership skills in order to advocate for ourselves. 

 “According to the latest VA data, 20 veterans die by suicide every day. Of those deaths, 14 are not receiving VA health care.”

There are numerous veteran organizations, charities and non-profits that have made it their mission to provide the support and structure for veterans to come together, share that sense of comradery and begin to take their lives back. These organizations and the people who run them all share in the creed of, “You are Never Alone”, and where the Department of Veteran Affairs fails you, we as a community will be there to help fill those cracks. 

A simple gesture, can go a long way.

The best thing about helping a fellow veteran is that you don’t have to be affiliated to any organization to do so, all it takes is some empathy, understanding and the willingness to just sit there and listen. It may be as simple as sending a text or calling that friend or battle buddy that you haven’t spoken to in a while, or that simple look, that makes them know that you understand. So many of our veteran brothers and sisters are falling between the cracks and is up to all of us to fill seal those cracks.

If you are a veteran or know of a veteran in need or is looking to make a connection please contact us at or 


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