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4 Ways to Help Manage PTSD
- Pellegrino Healing Center
- Jun 1, 2022
- 5 min read
Updated: Jun 10
Do you or someone you know suffer from PTSD? PTSD is an extremely difficult mental health concern, as 12 million adults in the US have PTSD in a given year. Before delving into ways to help manage PTSD, it's important to define it.
What is PTSD?
PTSD is defined as Post Traumatic Stress Disorder. PTSD has been called many things: shell shock, soldier's heart, railway spine, battle fatigue, war neurosis, and more. While PTSD has vastly impacted soldiers, veterans, and those who have experienced war or violence, it has also been well documented that others who have experienced accidents, tragedies, or other traumatic events can also suffer from this condition. Stretching back centuries and being widely known since ancient times, PTSD can affect anyone who has endured a very stressful or frightening event or prolonged traumatic experience.
Complex PTSD
Some may also be diagnosed with a fairly new categorized term called Complex-PTSD, which is a condition where you experience PTSD issues along with some additional symptoms, such as difficulty controlling your emotions and feeling very angry or distrustful towards the world. The main difference between PTSD and Complex PTSD is that PTSD is generally related to a single event or series of events within a short period of time, while Complex PTSD is related to a series of events that repeatedly occurred over an extended period of time. Both lead to symptoms that can impact daily life functioning and well-being.
Symptoms of Complex PTSD
Memory loss and forgetfulness of the traumas
Self-esteem troubles
Disassociation
Drastic behavioral changes
Irrational patterns of thinking
Inability to control or regulate emotions
While PTSD and Complex PTSD can be extremely challenging, there are many studies and resources that show how people can manage and heal. Read below on 4 ways to help manage PTSD.
1.) Awareness & Asking for Help
One of the first steps to managing PTSD is becoming more aware of what PTSD is and what it means for the body and for the brain. Understanding PTSD better helps those affected process their thoughts and symptoms with more clarity, making it easier for them to take action with less judgment. People with PTSD can be very hard on themselves, questioning why they can’t just get over their negative and sometimes crippling symptoms. What many people don’t realize is that PTSD causes very real physiological reactions in the body, making it physically challenging to self-regulate. For example, people with PTSD have higher than normal stress hormones in the body, keeping their body in an easily triggered defense mode. The part of the brain that processes fear and emotion (the amygdala) is also more active in people with PTSD.
Learning more about PTSD and its strong impact on the brain and body can help those who suffer let go of a lot of self-criticisms and unhelpful pride that may be holding them back from seeking help. Self-isolation and fear of speaking about PTSD are common among sufferers, but can lead to increased feelings of loneliness, heartache, guilt, and shame; these heavy emotions can be further stored in the body leading to more physical symptoms like headaches, muscle tension, pain, stomach issues, and fatigue. Fortunately, becoming more aware of these emotional and physical symptoms is the first step to getting help, as awareness allows you to work through and potentially verbalize what you’re going through with close friends and family, therapists, and other professionals. The stigma that “asking for help is weak” or “asking for help means you can’t handle your problems on your own” is the farthest thing from the truth; asking for help actually requires a great deal of courage, vulnerability, and strength. When reaching out for support, finding someone who can hold a safe and comfortable space for you is essential; this space holder can be someone you know, a group of people, and/or someone who has professional experience like a therapist or wellness practitioner.
Additional Resources for Professional Help:
2.) Acupuncture
Acupuncture is a time-tested healing technique that has been utilized for thousands of years, helping many relieve mental, emotional, and physical symptoms through the insertion of needles on specific points on the body. According to the research, acupuncture can relieve symptoms of PTSD by helping the autonomic nervous system and prefrontal as well as limbic brain structures. There is also a specific acupuncture ear protocol called NADA that has shown to be very effective in relieving PTSD symptoms. This NADA protocol is used at our monthly Community Acupuncture for PTSD and Stress Relief in our Himalayan Salt Cave.
Learn more & register for this sliding scale event (ALWAYS FREE for Veterans and First Responders) on our website here.
3.) IASIS Micro Current Neurofeedback
If you or someone you love is struggling with PTSD, IASIS Microcurrent Neurofeedback (MCN) is an innovative therapy that’s gaining attention for its gentle, non-invasive approach to healing trauma. Unlike traditional treatments that rely on medication or lengthy talk therapy, IASIS MCN uses extremely low-intensity electrical currents to help the brain reset unhealthy patterns and encourage self-regulation. Many people with PTSD find themselves stuck in a constant state of hypervigilance or overwhelmed by intrusive memories—IASIS MCN aims to calm the nervous system, reduce anxiety, and ease those relentless flashbacks.
What makes this therapy especially appealing is how relaxing and painless it is; most clients barely feel the treatment, and some notice improvements in mood, sleep, and emotional regulation after just a handful of sessions. Research is emerging that supports these benefits, with recent studies showing significant reductions in PTSD symptoms and improvements in quality of life for those who complete a course of IASIS. If you’re looking for a new way to support your healing journey, IASIS Micro Current Neurofeedback may offer the gentle, lasting relief you’ve been searching for.
4.) Creative Expression
Delving into creative expression helps PTSD sufferers put their energy toward something they enjoy while also providing them with a healthy outlet to cope with their feelings. Creative expression is subjective, allowing people to find an activity that works best for them. You can create an abstract painting to express your feelings of anger, sing or play a song to get out feelings of sadness/fear, or build something to get out of your mind and into your body. Creative expression can boost your mood, slow your heart rate, reduce stress and anxiety, and calm the nervous system. Creative expression also helps release the happy hormone dopamine from the brain, a natural antidepressant.
The beauty of creative expression is that it is a healthy way to process trauma without having to talk about it. Sharing or repeating a PTSD story can feel challenging or draining while expressing your feelings creatively can be an easier way to process and self-heal. Creative expression can decrease feelings of isolation as it often leads to the desire to engage with or be inspired by others.
Ideas for creative expression
Painting
Drawing
Music-singing, song-writing, composing, playing an instrument
Collaging
Creative Writing
Cooking/Baking
Sculpting
Dance
Photography
Gardening
Building (e.g. DIY household, backyard items)
Social support is incredibly helpful when navigating the challenges of PTSD, so try the above creative activities with others or the following group activities:
Group art class
Music or band lessons
Group Yoga
Volunteering
Group Meditation
Team sports or games
Hiking or outdoor activities
Living with PTSD doesn't mean you have to face it alone. Numerous resources and skilled professionals are available to guide you toward healing. Remember, seeking support is a sign of strength, not weakness. Our team at Pellegrino Healing Center understands the complexities of PTSD and offers a wealth of experience in providing holistic care. We utilize a range of healing modalities designed to soothe both your mind and body. These include acupuncture and IASIS microcurrent neurofeedback . We are dedicated to creating a supportive environment where you can explore pathways to recovery and rediscover your inner resilience.
Written By Michelle Eggink
Edited by Susan Spellman
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