Those affected by post-traumatic stress disorder can take a whole range of self-help measures on their own to actively support and advance the process of healing and coming to terms with what they have experienced. In the following, we provide you with helpful advice on how you can succeed in this. The goal here is to restore your normal everyday life and find your way back into life. Feel free to enlist the support of family members and friends, as well as trained therapists.
What can I do myself as a sufferer?
Your reactions immediately after the event are normal. You will process what happened and learn how to deal with the situation.
- Most important: Talk, talk, talk – this is how you process the bad event. Talk to your partner or a good friend. Ask the person to stay with you.
- You’ve made it through. You are safe now. Everything is over. Keep telling yourself that.
- Try to get rid of your feelings of anxiety and tension with exercise. Take a walk, play your favorite sport. If you know a relaxation technique such as autogenic training, use it.
- Avoid sedating yourself – it only helps in the short term, and the suffering afterwards is all the worse. No alcohol, sedatives or sleeping pills; but also no stimulants such as coffee or cola.
- Eat, even if every bite sticks in your throat. Drink enough. Your body needs support.
- Can’t sleep, brooding and tossing and turning? Get up, move around or try to relax with music or something else.
Process what has happened
The next few days won’t be easy – but you can do it! Give yourself time and be patient with yourself.
- Try to resume your normal rituals soon. However, do not expect yourself to run at full speed again right away.
- Keep talking, keep in touch with family, friends and colleagues, even if you feel like you are “living in another world” right now. This distance will pass again.
- Be good to your body, make sure you eat enough. Keep stress in check and try to relax again and again.
- Be especially careful when driving and handling machinery. Accidents happen more often in times of stress.
- Do not be afraid to seek professional help if you still do not feel better after weeks to months or suddenly have physical complaints that you previously knew only from hearsay.
