Natural Ways to Cope with Flashbacks and Nightmares from PTSD

Post-Traumatic Stress Disorder (PTSD) can be a debilitating condition, but there are natural methods to help manage the distressing symptoms like flashbacks and nightmares. Here are some strategies you can try to navigate your daily life and regain a sense of control.

1. Engage in Daily Activities and Maintain Your Routine

Starting your day with familiar activities can set a positive tone for the rest of the day. Whether it's going to work, engaging in sports, shopping, or simply playing a video game moderately, try to get the most out of your daily routine. Reading a book, watching a movie, or even spending time with a pet can be therapeutic. Engage in activities that you enjoy and that help you relax and feel good.

2. Mindfulness and AcceptANCE

Mindfulness can be a powerful tool in coping with PTSD. The idea is not to forget the trauma but to learn how to live with it and find ways to manage distressing memories and emotions. Think of it as a fly that keeps landing on you, but instead of immediately swatting it away, you wave your hand to shoo it. The more you practice mindfulness, the better you'll get at accepting and processing these memories without being overwhelmed by them.

3. Seek Social Support

Being around others can provide a sense of security and distraction from distressing thoughts. While it's important to be wary of your surroundings, try to avoid isolation. Making friends and being around people can help you feel less alone. If you're struggling, consider going to therapy. Your mental health is more important than any other aspect of your life, so seeking professional help is a sign of strength, not weakness.

4. Adopt a Relaxing Routine Before Bed

Creating a calming bedtime routine can help reduce the severity of nightmares and flashbacks. Make sure your bedroom is at a comfortable temperature and free from disruptive light. Start a relaxation routine, such as deep breathing exercises, gentle stretching, or listening to soothing music. These practices can help your mind and body transition into a state of rest and prepare you for a better sleep.

5. Exercise Regularly

Exercise is one of the best natural mood regulators. Physical activity releases endorphins, which can improve your mood and reduce stress. Even a short daily run or a brisk walk can make a big difference. After an intense workout, you might find yourself giggling uncontrollably or laughing for no reason. This is your body's way of processing the stress and tension you've been holding internally.

6. Engage in Creative Activities

When you wake up in the morning, say something to the person you meet first, which makes them think about you for the whole day. Before you go to bed, think about something positive and engaging, and try to do the same thing for a week. Each day, create a new and engaging story to think about. This can help keep your mind occupied with positive thoughts and reduce the frequency and intensity of nightmares.

7. Use CBT Workbooks and Meditation

CBT (Cognitive Behavioral Therapy) workbooks can be a valuable resource for managing PTSD symptoms. These tools are designed to help you challenge and change unhelpful thoughts and behaviors. Additionally, meditation and other relaxation techniques can significantly reduce the frequency and intensity of nightmares and flashbacks. Try to set aside time each day for meditation, focusing on your breath and letting go of stressful thoughts.

Conclusion

It can seem daunting to tackle PTSD, but there are many natural ways to help you manage your symptoms. By engaging in these daily practices, you can find relief from flashbacks and nightmares, and start to build a more fulfilling life. Remember, it might seem impossible at times, but there is always a way, and you have to keep looking for it.

If you have no one to talk to, you can talk to a trusted friend or a professional. Reaching out for help is a sign of strength, not weakness. Wishing you all the best on your journey to recovery!