We all have coping mechanisms and skills that we have developed throughout our lives that we use consciously and unconsciously when we are experiencing distress. When it comes to coping with the different facets of Post-Traumatic Stress Disorder, some things can be more effective than others. Typically, there are internal and external means of coping. Some skills and benefits may require outside support or engaging in a physical activity, while others may be things you can do mentally.
Some examples of internal coping skills are:
- Mindfulness. This skill helps you connect to what is happening in the present moment. Mindfulness takes some effort.. It’s not something that will happen immediately. Through focusing on bringing yourself back to the present moment when anxiety,flashbacks, or other disconcerting emotions pop up, you are able to adjust your mindset and bring yourself out of the distressing thoughts.
- Grounding Exercises. Grounding exercises can be sensory or cognitive. They can help in moments of emotional distress by turning your thoughts from the negative, distressing emotions back to the present moment. One helpful technique is called the 5-4-3-2-1 Method. This involves identifying 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Engaging your senses can help to quiet the distressing thoughts. This website (https://www.healthline.com/health/grounding-techniques) has many suggestions for grounding techniques.
- Visualization. This can take some prep work but is extremely helpful. Take some time to imagine a peaceful, calming space in your mind. This could be somewhere you have or have not been to, but it is more beneficial if it is a place you have been before. Imagine what the place looks like; imagine what you would be hearing and smelling if you were actually present in that space. You want this place to be calming and safe, with no connection to any traumatic events. Personally, my safe space is Clearwater Beach in Florida. I can picture an exact memory in my mind and place myself there during times of distress.
For coping skills that involve physical activity or exertion, some helpful and healthy activities are:
- Meditation . There are many apps you can download to your phone that take you through guided meditations. Examples are Headspace, Insight Timer, and Calm. All of which can be found in your app store on your phone or tablet.
- Yoga/Exercise . In Cape, there are a few yoga studios that offer a wide range of classes. Additionally, there are many teachers on YouTube that allow you to engage in the practice from the comfort of your own home. Follow this link for one of my favorite’s. Yoga with Adriene
- Time in Nature. There are many beautiful parks and trails in our surrounding area. Take advantage of the easy access we have. Being outside and in nature encourages relaxation and increases overall positive emotions (https://news.berkeley.edu/2018/07/12/awe-nature-ptsd)
- Progressive Muscle Relaxation (PMR). PMR has been found to decrease stress and anxiety. Through this exercise, you go through different areas of your body and slowly contract and relax different muscle groups, being mindful as you are doing so. This is a helpful information sheet on how to engage in this exercise. Progressive Muscle Relaxation Information Sheet
- Breathing Exercises. The 4-7-8 Breathing Technique is a process of slowing down your breathing that has been shown to decrease stress, lower blood pressure, and reduce anxiety. This technique involves inhaling through your nose for a count of 4, holding the breath for a count of 7, and exhaling through your mouth for a count of 8, then repeating the process. This can be repeated a few or several times.
Square Breathing is a similar technique to the 4-7-8 technique in that you inhale, hold the breath, and then exhale, but the time frames differ. In Square Breathing, it is recommended that you begin by slowly exhaling all of your breath, then gently inhaling through your nose for 4 seconds, then holding your breath for 4 seconds, followed by exhaling through your mouth for 4 seconds, and finally holding your breath and pausing for 4 seconds. This can be repeated multiple times as well.
Cara Parkinson can be found behind the front desk in the office. She has worked in mental health with children and adolescents for the past 4 years and joined our office in July of 2020. She is currently working to complete her Master’s in Social Work. She enjoys spending time with her dog, Bella, reading and is a lover of learning. She looks forward to discovering more ways to advocate for and help others along their journey through life and finding healing.