Self help tips/ideas for active serving military members and Veterans for coping with trauma, combat stress and PTSD

Self help for Veterans recovering from traumatic experiences and PTSD

Activity & Exercise

As well as helping to burn off adrenaline, exercise can release endorphins which can make you feel better. By really focusing on your body and how it feels as you exercise, you can help your nervous system become unstuck.

Exercise that is rhythmic and engages both your arms and legs, such as running, swimming, basketball, or even dancing, works well if, instead of continuing to focus on your thoughts as you exercise, you focus on how your body feels.

Notice the sensation of your feet hitting the ground, for example, or the rhythm of your breathing, or the feeling of wind on your skin.
Rock climbing, boxing, weight training, or martial arts can make it easier to focus on your body movements — after all, if you dont, you could get injured.

Try to exercise for 30 minutes or more — or if its easier, three 10-minute spurts Pursuing outdoor activities in nature like hiking, camping, mountain biking, rock climbing, whitewater rafting, and skiing can help challenge your sense of vulnerability and help you transition back into civilian life.of exercise per day are just as good.

Self regulating your nervous system

When you feel agitated, anxious, or out of control, its important to know that you can change your arousal system and help to calm yourself and regain a sense of control back for yourself

Mindful breathing. To quickly calm yourself in any situation, simply take 60 breaths, focusing your attention on each out breath.

Sensory input. Just as loud noises, certain smells, or the feel of sand in your clothes can instantly transport you back to the combat zone, so too can sensory input quickly calm you. Everyone responds a little differently, so experiment to find what works best for you. Think back to your time on deployment: what brought you comfort at the end of the day? Perhaps it was looking at photos of your family? Or listening to a favorite song, or smelling a certain brand of soap? Or maybe petting an animal quickly makes you feel calm?

Reconnect emotionally. By reconnecting to uncomfortable emotions without becoming overwhelmed, you can make a huge difference in your ability to manage stress, balance your moods, and take back control of your life. Please see Emotional Intelligence Toolkit

Connect with others

You may feel like the civilians in your life cant appreciate what you are going through since they havent been in the service or seen the things you have. But people don't have to have gone through the exact same experiences to be able to offer support. What matters is that the person you're turning to cares about you, is a good listener, and a source of comfort and wants to offer the support you feel you would benefit from the most.

If you're not ready to open up about what happened, that's perfectly okay.

Instead of going into a blow-by-blow account of events, you can just talk about how you feel. You can tell the other person what they can do to help, whether it's just sitting with you, listening, or doing something practical. Remember: people who care about you welcome the opportunity to help; connecting is not a burden for them.

If connecting is difficult

No matter how close you are to the person, suffering with PTSD can mean that you still dont feel any better after talking. If that describes you, there are ways to help the process along.

Exercise or move. Before chatting with a friend, either exercise or move around. Jump up and down, swing your arms and legs, or just flail around. Your head will feel clearer and youll find it easier to connect.

Vocal toning. As strange as it sounds, vocal toning is a great way to open up to social engagement. Sit straight and simply make mmmm sounds. Change the pitch and volume until you experience a pleasant vibration in your face.

Volunteering your time or reaching out to someone in need is a great way to connect to others and reclaim your sense of power.

Joining a PTSD support group or connecting with other veterans can also help you feel less isolated.

Self care for the body

Without the rush of still being in a combat zone, you may feel strange or even dead inside and find it difficult to relax. Many veterans are drawn to things that offer a familiar adrenaline rush, whether its caffeine, drugs, violent video games, driving recklessly, or daredevil sports. However, the symptoms of PTSD can be hard on your body and mind so its important to put a priority on sleep, healthy food, and calming activities.

Tips for developing healthy habits

Without the rush of still being in a combat zone, you may feel strange or even dead inside and find it difficult to relax. Many veterans are drawn to things that offer a familiar adrenaline rush, whether its caffeine, drugs, violent video games, driving recklessly, or daredevil sports. However, the symptoms of PTSD can be hard on your body and mind so its important to put a priority on sleep, healthy food, and calming activities.

Healthy habits for veterans with PTSD

Take time to relax with relaxation techniques such as massage, meditation, or yoga.

Avoid alcohol and drugs (including nicotine). It can be tempting to turn to drugs and alcohol to numb painful feelings and memories and get to sleep. But substance abuse (and cigarettes) can make the symptoms of PTSD worse.

Find safe ways to blow off steam. Pound on a punching bag, pummel a pillow, sing along to loud music, or find a secluded place to scream at the top of your lungs.

Support your body with a healthy diet. Omega-3s play a vital role in emotional health so incorporate foods such as fatty fish, flaxseed, and walnuts into your diet. Limit processed and fried food, sugars, and refined carbs which can exacerbate mood swings and energy fluctuations.

Get plenty of sleep. Sleep deprivation exacerbates anger, irritability, and moodiness. Aim for somewhere between 7 to 9 hours of sleep each night.

Dealing with flashbacks, nightmares and intrusive memories/thoughts

Flashbacks usually involve visual and auditory memories of combat. It feels as if its happening all over again so its vital to reassure yourself that the experience is not occurring in the present.

State to yourself (out loud or in your head) the reality that while you feel as if the trauma is currently happening, you can look around and recognize that youre safe.

Use a simple script when you awaken from a nightmare or start to experience a flashback: I feel [panicked, overwhelmed, etc.] because Im remembering [traumatic event], but as I look around I can see that the event isnt happening right now and Im not in danger.

Describe what you see when look around (name the place where you are, the current date, and three things you see when you look around).

Try tapping your arms to bring you back to the present.

Tips for grounding yourself during a flashback

Movement - Move around vigorously (run in place, jump up and down, etc.); rub your hands together; shake your head

Touch - Splash cold water on your face; grip a piece of ice; touch or grab on to a safe object; pinch yourself; play with worry beads or a stress ball

Sight - Blink rapidly and firmly; look around and take inventory of what you see

Sound - Turn on loud music; clap your hands or stomp your feet; talk to yourself (tell yourself youre safe, youll be okay)

Smell - Smell something that links you to the present (coffee, mouthwash, your wifes perfume) or a scent that has good memories

Taste - Suck on a strong mint or chew a piece of gum; bite into something tart or spicy; drink a glass of cold water or juice

Healing from survivor's guilt

Healing doesnt mean that youll forget what happened or those who died. And it doesnt mean youll have no regrets. What it does mean is that youll look at your role more realistically: Is the amount of responsibility youre assuming reasonable?
Could you really have prevented or stopped what happened? Are you judging your decisions based on full information about the event, or just your emotions? Did you do your best at the time, under challenging circumstances? Do you truly believe that if you had died, someone else would have survived? Honestly assessing your responsibility and role can free you to move on and grieve your losses. Instead of punishing yourself, you can redirect your energy into honoring those you lost and finding ways to keep their memory alive.

Seek professional treatment

There are several different types of professional treatment for PTSD available.

Cognitive-behavioral therapy (CBT) or counselling involves gradually exposing you to reminders of the event and replacing distorted thoughts with a more balanced picture.

Medication, such as antidepressants, may help you feel less sad or worried, but doesnt treat the causes of PTSD.

EMDR (Eye Movement Desensitization and Reprocessing) incorporates elements of CBT with eye movements or other rhythmic, left-right stimulation to help you become unstuck.

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