Post-traumatic stress disorder (PTSD) is a mental health condition that can develop after experiencing or witnessing a traumatic event. People with PTSD often experience "triggers," external or internal cues that remind them of the trauma and can provoke intense emotional and/or physical reactions.
PTSD triggers are unique to every individual, and they can include certain sounds, smells, places, or even feelings like stress or fear. Experiencing PTSD and navigating your triggers can feel overwhelming, but you don’t have to do it alone.
There are strategies to help you handle PTSD triggers and improve your quality of life. At Boston Neurobehavioral Associates, our psychiatrists and psychologists specialize in PTSD treatment, and here are some practical tips they offer to help you start managing your symptoms and feel more in control.
Establishing a structured daily routine offers a sense of stability and predictability, which can be incredibly beneficial for those managing PTSD. Focus on building a routine that incorporates adequate sleep, regular exercise, and healthy meals to help ground you and reduce stress.
Having a plan for managing your triggers in daily life can also give you a sense of control. Identify safe spaces, coping mechanisms, and trusted people to contact when you feel overwhelmed.
Mindfulness practices, like meditation and deep breathing, can help you stay present and reduce the intensity of triggers. Deep breathing, for example, activates your relaxation response, reducing stress hormones and calming your body.
Guided imagery or progressive muscle relaxation can also be helpful tools to manage overwhelming thoughts or feelings. In addition, you might consider other grounding techniques, like holding a comforting object or listening to calming music, to help you regain focus in moments of distress.
Exercise can be a powerful tool for managing PTSD symptoms. Physical activity releases endorphins, which are your body’s “feel good” chemicals that help improve mood and reduce anxiety.
Physical activity can also serve as a distraction from intrusive thoughts or memories. Consider incorporating a daily walk, riding your bike, or even joining a recreational sports league to make exercise part of your routine.
While it’s not always possible to completely avoid your triggers, taking steps to minimize your exposure can make a big difference in your quality of life. Whether it’s avoiding specific places, sounds, or situations, creating a safe environment can help you feel more secure and in control.
Set boundaries around your triggers, and communicate your needs clearly with loved ones to help you protect your emotional well-being. If certain people, places, or situations frequently trigger your PTSD, it’s okay to limit or avoid exposure. Instead, prioritize relationships that offer support and understanding.
Professional therapy is one of the most effective ways to manage PTSD and your triggers. Recognizing and understanding your triggers is an essential first step, and our team is here to help you learn about them and develop coping strategies to better manage them.
We may use techniques like cognitive-behavioral therapy (CBT) or eye movement desensitization and reprocessing (EMDR) to help you process trauma and reduce the impact of triggers. Our goal is to provide a safe, structured space for you to work through your feelings and improve your overall quality of life.
Managing PTSD is a journey, but incorporating these lifestyle strategies into your routine can make a meaningful difference. Call Boston Neurobehavioral Associates at 508-979-5557, or request an appointment online to get started.
