15 Strategies for PTSD Therapy

PTSD therapy consists of various treatments, including clinical mental health techniques, grounding techniques you can do in between sessions, and long-term lifestyle changes.

PTSD Therapy and Techniques

PTSD therapy encompasses every aspect of your life, including your physical, emotional, mental, and spiritual health. To manage traumatic memories, you need to look at your full holistic self, including but not limited to: a healthier lifestyle, psychological methods, individually curated tools and techniques, and social and spiritual support.

PTSD treatment includes techniques such as Cognitive Behavioral Therapy (CBT), Eye Movement Desensitization and Reprocessing (EMDR), Somatic Experiencing (SE), and/or Internal Family Systems (IFS). These methods are provided by trained mental health professionals who have done advanced training in these areas of specialization.

Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy (CBT) is a treatment that focuses on the connection between thoughts, emotions, and behavior. Thousands of thoughts spring through the mind daily, although we are unaware of most of them.

Negative thoughts influence our emotions, leading us to feel anxious, depressed, or upset. In turn, these emotions fuel our behaviors. CBT works to break the cycle by identifying and reframing negative thoughts, and in the process, changing emotions and the resulting behaviors.

Eye Movement Desensitization and Reprocessing (EMDR)

Eye Movement Desensitization and Reprocessing (EMDR) is a treatment for traumatic memories. The treatment consists of eight phases that the counselor helps the client move through: history and planning, preparation, assessment, desensitization, installation, body scan, closure, and re-evaluation. Bilateral stimulation of eye movements facilitates the brain’s processing of traumatic memories, reducing the powerful emotions associated with them.

Somatic Experiencing (SE)

Somatic Experiencing (SE) is a treatment approach that aims to resolve stress, trauma, and anxiety that have been stored in your body and nervous system. This treatment focuses on physical sensations rather than thoughts or memories. It helps you release trapped survival fight-flight-freeze toward the rebalance of your body. SE aims to help you get unstuck from the felt body sense, shifting from distress to safety in a balanced and regulated way.

Internal Family System (IFS)

Internal Family System (IFS) is an evidence-based model that views the mind as multiple “parts” guided by a core “self”. It focuses on healing through understanding and harmonizing the inner parts to reduce conflict and unburden trauma. By identifying your parts, their intentions, and fears, IFS aims to work toward inner healing rather than managing your symptoms.

Grounding Techniques

Grounding techniques and routine lifestyle changes are integrated into your daily activities as they are needed.

Grounding techniques pull your mind back into the present when anxiety or panic pushes it into the past or worries about the future. Anxiety and panic attacks (a common PTSD symptom) cause an overload in the sympathetic nervous system, leading to shallow breathing and rapid heart rate.

Grounding techniques engage the five senses and activate the parasympathetic nervous system, which calms rapid breathing and pulse.

Try some of these grounding techniques to see if any work for you:

5-4-3-2-1 Method

The 5-4-3-2-1 method prompts you to engage your senses to bring you back to the present. During a panic attack or when feeling highly anxious, take note of your surroundings. Name five things you can see. Next, name four things you can touch. Third, name three things you can hear. Then, name two things you can smell. Last, name one thing you can taste. Notice if you feel differently afterwards.

Sensory-Focus Routines

When the mind feels chaotic, traumatic memories can sometimes flood faster than you can get rid of them. Using sensory-focused routines, it can help you focus. For example, the fidget device is effective for creating “cognitive detours,” neural pathways that allow you to process the traumatic memory without losing control or experiencing overwhelming emotions.

Deep Breathing

Deep breathing activates the parasympathetic nervous system, thereby inhibiting the fight-or-flight response and lowering levels of adrenaline and cortisol. The body and mind believe they are safe. To begin deep breathing practice, use the box breathing 4-4-4-4 method.

Inhale through your nose for the count of four, hold the breath for the count of four, then exhale the breath for four counts, and hold again for four. Repeat this for about five minutes. Notice if you feel any differences in yourself afterwards.

Progressive Muscle Relaxation

Progressive Muscle Relaxation is an exercise that increases awareness of the tension your body holds due to stress and anxiety. Try Progressive Muscle Relaxation while lying on your back on a bed or the floor.

Starting with your toes, tense the muscles and hold for a few seconds, then release. Move to the feet, keep the tension, and release after a few seconds. Continue through body parts in this manner until you reach the face. Take note of any particularly tense areas and repeat as necessary. Notice how you feel once completed.

Routine Lifestyle Changes

Lifestyle changes can be instrumental in alleviating anxiety from trauma. Often, people turn to harmful coping mechanisms, such as substance abuse, to numb anxiety and the effects of PTSD. Adopting new habits can alter your routine and emotional regulation. Specific activities can lower stress hormones and facilitate emotion regulation.

Prioritize Sleep 

Sleep deprivation places stress hormones, like adrenaline and cortisol, into overdrive, ramping up PTSD symptoms. Aiming for seven to eight hours of sleep nightly could improve symptoms by lowering these hormones and allowing the brain and body to rest, repair, and recover.

Nutritious Meals and Snacks 

Choosing healthier, more nutritious meals and snacks fuels your brain and body, and lowers inflammation, which has been shown to affect mental health. When cytokines interfere with neurotransmitters in the brain, anxiety and depression are more likely to develop and may be more severe. It’s best to aim for whole foods, such as lean proteins, whole grains, healthy fats, and fresh fruits and vegetables.

Consistent Exercise 

Exercise is a natural stress reliever. When you engage in a heart-pumping activity, endorphins are released, which lowers stress hormones. The more consistent you are with exercise, the more able you will be to regulate emotions, lower blood pressure, and decrease resting heart rate. Your respiratory function also improves, which can become shallow during panic attacks or bouts of high anxiety.

Journaling 

Journaling is an activity that calms while promoting a safe place to identify and process your thoughts and emotions. You can identify behavioral patterns through journaling. You can make journaling a practice by adding it to your morning or evening routines. With daily practice, you will notice thoughts and feelings that you may want to share with your therapist.

Hobbies 

You can use distractions to take your mind off the past by engaging in hobbies. Often, people get busy and place hobbies on the back burner. But hobbies give your mind rest and fill you with happiness and pleasure. This automatically lowers stress and anxiety.

Socializing with Friends 

The last thing you may want to do is socialize while dealing with PTSD symptoms. Despite being introverted or extroverted, humans are social creatures and need connection. You may consider making dates with your friends, whether it is for a monthly lunch, a social event, or a weekly coffee meetup.

Consider creating an inner circle of close friends or family members (or even just one person) whom you can count on for accountability and use these people as a sounding board when you need extra support.

Support Groups 

Support groups are safe spaces where you can go for support from those who have walked the same path. PTSD therapy support groups consist of participants who are healing from the wounds of trauma.

Some may have overcome PTSD, but volunteer to encourage and advise newer participants. Others may be dealing with PTSD and can offer insight into what is working for them. If you join a PTSD therapy support group, don’t be afraid to offer your guidance and suggestions. Your experience may help someone else.

These fifteen strategies for PTSD therapy could make a difference in your treatment. Consult with a mental health therapist about your specific situation and try a few of these to see if they help with your symptoms.

Virtual and In-Person PTSD Therapy is Available

Virtual PTSD therapy is available in your area through our Christian counseling center. Our administration support team will match you with a Christian counselor specializing in PTSD. We also offer in-person sessions if you would prefer to meet with a therapist at our center. Contact us today to get started.