Self-care
Looking after your mental health and wellbeing is part of healthy lifestyle maintenance. If you have experienced a potentially traumatic event or have been diagnosed with PTSD, self-care is critical.
In addition to professional mental health care, self-care strategies could include:
- increasing physical activity/exercise
- improving nutrition and sleep
- joining a peer support group
- practicing mindfulness and self-compassion
- engaging in creative hobbies and interests
- being in nature and spending time outdoors
- staying socially connected
- getting a service/support dog.
When you’re struggling with difficult emotions and traumatic memories, you may be tempted to self-medicate with alcohol or drugs. But this worsens many symptoms of PTSD, interferes with treatment, and can add to problems in your relationships.
Overcoming your sense of helplessness is key to overcoming PTSD. Trauma leaves you feeling powerless and vulnerable. It’s important to remind yourself that you have strengths and coping skills that can get you through tough times.
Getting help
It can be overwhelming to consider getting professional help for your mental health problems, especially if you have never done so before. But it is important to do so as soon as you realise you are not coping, as getting the right treatment early can prevent the situation getting worse. There are a few different places you can start.
- You may have access to an employee assistance program, a free counselling and referral service that your employer covers the cost of. This should be confidential.
- You may prefer to visit your GP. Just like getting a physical check-up, a mental health check up with your GP is part of looking after your health. Your GP can provide you with a referral to access specialist support.
- You could talk to a trusted friend or family member before deciding to seek help. They may have helpful experience and can support you in making calls and going to an appointment.
- It may help to read about the different types of mental health professional services so you understand what they do. See Your Health in Mind for the difference between psychiatrists and psychologists.
- Specific support groups for people with PTSD and their families are excellent sources of help and support. These may exist in your area or be able to be accessed online or by telephone. A great place to start your enquiries is a local support line that can help you find services and supports in your area. See our Resources page for telephone support lines and crisis services.
Therapies
Psychological therapies that can be helpful for PTSD include:
- trauma-focussed cognitive behavioural therapy (CBT)
- cognitive therapy
- eye-movement desensitisation and reprocessing (EMDR)
- exposure therapy.
Pharmacological treatment (medications) are also used in combination with psychological therapies.
Other medical treatments include trans-cranial magnetic stimulation (TMS) and electro-convulsive therapy (ECT).
Any treatment for PTSD should be trauma-informed: safe, trustworthy, empowering and collaborative. Those providing these treatments must be registered health professionals with experience in treating PTSD.