10 strategies to cope with PTSD in everyday life

Living with Post-Traumatic Stress Disorder (PTSD) presents a range of symptoms and challenges that can affect your daily life.

While professional medical treatment is essential for addressing PTSD, and seeking the help of a medical professional should be the priority, there are many strategies you can adopt to help manage these challenges and improve your overall quality of life.

Understanding PTSD and its impact

According to Better Health Channel, PTSD is a mental health condition that can develop after experiencing or witnessing a traumatic event.

These events often involve injury, death, assault, or violence and are usually extremely shocking or overwhelming.

Symptoms of PTSD can vary widely from person to person, but they often include flashbacks, nightmares, severe anxiety, and intrusive thoughts about the traumatic event.

Additional symptoms may include avoiding situations that remind you of the trauma, feeling emotionally numb, and experiencing difficulty with sleep or concentration.

To learn more, you can read more on our blog: What is PTSD? An in-depth understanding, or explore the resources and further reading at the end of this article.

If you think you might be living with PTSD or are concerned about your health in any way, visit your GP for professional medical advice.

10 strategies to cope with PTSD on a daily basis

Coping with PTSD in daily life can be challenging, but implementing practical coping strategies can help you manage symptoms and regain control over your wellbeing.

Here are ten techniques you can try that may help to support your journey with PTSD.

1. Practise mindfulness

Mindfulness encourages you to focus on the present moment, helping to ease the impact of PTSD symptoms like flashbacks and anxiety.

Engaging in practices such as yoga, meditation, and deep breathing can help you stay grounded, regain control over your thoughts and emotions, and reduce the intensity of your symptoms.

2. Stick to a routine and structure

Establishing a daily routine provides a sense of predictability and control, which can be grounding when living with PTSD.

Having a structured day with set times for waking up, meals, work or activities, relaxation, and sleep can help reduce anxiety and create a stable and safe environment.

3. Engage in regular physical activity

Regular exercise, such as walking, swimming, or participating in your favourite sport, is a powerful way to reduce stress.

Physical activity releases endorphins, the body's natural mood enhancers, and can help break the cycle of negative thoughts associated with PTSD. It also promotes better sleep and boosts overall wellbeing.

4. Build strong social connections

Building a supportive network of friends, family, and support groups provides a safety net of understanding and empathy.

Sharing experiences with others who understand what you’re going through can reduce feelings of isolation and offer new perspectives on managing PTSD.

5. Try cognitive behavioural techniques

Cognitive behavioural techniques, such as challenging negative thoughts (cognitive restructuring) and exposure therapy, can significantly alter harmful thought patterns related to PTSD.

These techniques involve recognising and reframing irrational thoughts and gradually exposing yourself to memories of the traumatic event in a controlled, therapeutic setting with a mental health professional.

6. Engage in creative expression

Creative activities like art, music, or writing offer a way to express yourself and process your emotions.

These activities can provide a sense of accomplishment, serve as a distraction from unwanted thoughts, and allow you to explore your feelings in a non-verbal way.

7. Prioritise good sleep hygiene

Good sleep hygiene, including maintaining a regular sleep schedule and creating a comfortable, restful sleeping environment, is crucial for mental health.

Quality sleep aids in processing traumatic memories, reduces irritability, and improves concentration.

8. Set healthy boundaries

Learning to set boundaries in both your personal and professional life is vital for managing stress. Understanding your limits and communicating them to others can help prevent feeling overwhelmed.

In a professional setting, Disability Employment Services providers like APM can assist you in discussing workplace modifications with your employer, such as reduced working hours or flexible schedules, to accommodate your needs.

9. Practise grounding techniques

Grounding techniques, such as the 5-4-3-2-1 method (identifying five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste), can help anchor you during periods of heightened anxiety or flashbacks.

These techniques help redirect your focus to the present moment, reducing the intensity of your symptoms.

10. Have a crisis plan

Having a crisis plan, such as knowing who to call or where to go when you feel out of control, can provide a sense of security and preparedness.

A crisis plan ensures that during moments of acute stress, you have predetermined steps to follow, which can help reduce panic and confusion.

When to seek professional help

While these strategies can help you cope with PTSD in everyday life, it’s crucial to seek professional help if you start to experience PTSD symptoms or if you’re not feeling like yourself.

A mental health professional can provide the necessary support, guidance, and treatment tailored to your specific needs.

The best way to get started is to visit your GP, who can refer you to the appropriate mental health services. If you need immediate support, don’t hesitate to call a mental health helpline such as Lifeline on 13 11 14.

By implementing these strategies and seeking professional help, you can find effective ways to manage your symptoms and improve your quality of life.

Remember, recovery is a journey, and it’s okay to seek help and take the steps necessary to feel safe and supported.

Resources and further reading

• Post-traumatic stress disorder (PTSD) - Health Direct
• Post-traumatic stress disorder (PTSD) - Better Health Channel
• Post-traumatic stress disorder treatment - Black Dog Institute
• Mental health helplines - Health Direct
• Mental health crisis support - Lifeline

About this article

APM supports people with disability, injury, or a health condition through various programs and services across its businesses, including Disability Employment Services in Australia.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

When discussing disability, APM’s copy style is to use person-first language and the social model of disability in the first instance. Some articles may use identity-first language or refer to the medical model of disability for clarity or to better suit a specific audience.

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