Self-care for PTSD
How can I help myself?
Living with PTSD can feel overwhelming. This page offers some practical suggestions for looking after yourself.
Tips on coping with flashbacks
Flashbacks can be very distressing, but there are things you can do that might help. You could:
Focus on your breathing. When you are frightened, you might stop breathing normally. This increases feelings of fear and panic, so it can help to concentrate on breathing slowly in and out while counting to five.
Carry an object that reminds you of the present. Some people find it helpful to touch or look at a particular object during a flashback. This might be something you decide to carry in your pocket or bag, or something that you have with you anyway, such as a keyring or a piece of jewellery.
Tell yourself that you are safe. It may help to tell yourself that the trauma is over and you are safe now. It can be hard to think in this way during a flashback, so it could help to write down or record some useful phrases at a time when you're feeling better.
Comfort yourself. For example, you could curl up in a blanket, cuddle a pet, listen to soothing music or watch a favourite film.
Keep a diary. Making a note of what happens when you have a flashback could help you spot patterns in what triggers these experiences for you. You might also learn to notice early signs that they are beginning to happen.
Try grounding techniques. Grounding techniques can keep you connected to the present and help you cope with flashbacks or intrusive thoughts. For example, you could describe your surroundings out loud or count objects of a particular type or colour. (See our page on self-care for dissociative disorders for more information on grounding techniques.)
"You can't stop the waves but you can learn to surf; through my PTSD recovery journey I've learnt that emotions come and go in waves […] it's best not to fight against them but ride with them."
by Mind