Good Morning Veterans, Family, Friends, and Everyone else who wants to listen in on the Veteran Doctor Podcast's FOURTH EPISODE. On this week's podcast, we will discuss how to deal with PTSD during the holidays.
Coping with PTSD can genuinely be difficult during the holidays. Many people sometimes feel the burdens of stress during this time of year. Typical holiday stress can cause you to experience PTSD-related symptoms such as overstimulation, depression, or anxiety. You can still learn coping strategies that can help you enjoy the holidays. Manage your PTSD carefully during the holiday season by planning ahead, finding creative and healthy ways to deal with stress, and choosing thoughtful visits with family and friends.
Planning Ahead
Have Realistic Expectations. Popular culture romanticizes that the holidays are a time when the world is perfect and everything right, but for many, the reality is very different. November and December can be an emotional and financially stressful time, especially if you are dealing with PTSD. Accept the fact that the holidays may never feel the same as it did before your trauma occurred, and do not expect that the holidays will make your stress, sadness, and negative memories go away.
Talk To The People Who Are Close To You. Let your family and friends know why the holidays are difficult for you and what they can do to help you out. If any aspects of the holiday season may upset you, give them advance notice. Being honest can help your loved ones understand and know how to support you.
Think About Your Limits. You know yourself and your needs the best. Before the holidays, give some thought to what you can and cannot handle. Do not feel obligated to participate in any celebrations or rituals that will stress you out or bring back painful memories.
Communicate Your Boundaries to Others. Decide which events and traditions you can participate in during the holidays and which ones you would rather avoid. Consider factors like the event's duration, who will be there, and what you will be expected to do. Ensure that your family and friends know to eliminate any last-minute surprises.
Finding Coping Strategies
Know Your Triggers. Triggers are circumstances that aggravate PTSD symptoms, and they are usually different for everyone due to their individual experience and perception of their trauma. Anything can be a trigger, including people, dates, locations, sounds, and even smells. Being aware of your individual triggers will help you avoid them until you can develop coping strategies.
Use Grounding Techniques. Grounding is the practice of using focus and the physical world that surrounds you. It helps calm you down and prevent flashbacks in situations of stress. Showering, exercising, and holding a comforting object are several ways you can ground yourself.
Find Ways To Relax. Feeling physically or mentally stressed makes it challenging to cope with stressful stimuli. Let go of your stress by exercising relaxation techniques. Deep breathing, meditation, and muscle relaxation are techniques that can help you let go of your physical tension. To help relieve mental stress, try writing in a journal or meditating.
Volunteer Your Time. It is very therapeutic for many people with PTSD to spend part of their holiday helping other people who are having difficulties. Consider contributing your time at a soup kitchen, homeless shelter, or shelter for abused women.
Interacting with Friends and Family
Spend Time with People Who Support and Love You. When you are dealing with PTSD, social support can make a huge difference in how well your holidays end up. Seek out family and friends who try to understand your condition and care about you. Arrange your holiday schedule to minimize the amount of time you spend around unsupportive and stressful people.
Create New Rituals. If traditional holiday celebrations are painful or difficult, you can still find different ways to make the holidays meaningful. Develop a new tradition that let you honor the season without causing situations that trigger your past trauma. This will help you heal and come to appreciate the holidays all over again.
Bring A Grounding Activity to Family Gatherings. Family holiday parties can be noisy, crowded, and chaotic. To avoid becoming overwhelmed, bring something small to keep you active to help keep you centered and in the present moment.
Avoid Drinking Too Much Alcohol. When you are drunk, you might be in the state of mind to use the proper coping strategies in stressful situations. PTSD also puts you at an increased risk for alcohol addiction. Drink reasonably, or even better, avoid alcohol altogether.
Take Breaks Often or Leave Early. If you start to feel anxious, do not hesitate to take a quick break. Find a quiet place where you can read, meditate, or breathe deeply for a few minutes. If you are still finding it difficult to relax, leaving early may be the best way to keep yourself from getting too anxious.
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