What is PTSD? 

Post-traumatic stress disorder is often referred to as PTSD. The negative effects of PTSD can last a lifetime without treatment. 

Anyone can develop the disorder, and some may be more susceptible to the symptoms that accompany a traumatic event. Whether you're directly part of the trauma or you witness it, your brain can freeze and store these memories. As a result, you might develop anxiety, sleeplessness, and want to isolate. 

The impact of PTSD can be devastating and life-altering. Trauma triggers are part of post-traumatic stress. Often, these triggers take you back to the traumatic moment, as if it were happening for the first time. 

PTSD symptoms last more than four weeks. They can include: 

• flashbacks
• fear-based isolation 
• emotional numbness
• a negative view of self or the world around you
• inability to focus
• sleepless nights
• hyperarousal, easily startled
• severe anxiety
• irritability and anger

Stress can intensify triggers and symptoms. So, adding the stress of holidays can heavily affect your physical and mental health.

How Can the Holidays Affect My PTSD? 

According to a Harvard Medical school survey, 62% of people report feeling very or somewhat stressed during the holidays. 

Examples of holiday stressors include: 

• loneliness
• losing a loved one
• financial distress
• past events, traditions
• family dynamics
• lack of personal health routines

For those with PTSD, the impact of these holiday stressors can be debilitating. As you may know, PTSD can leave you feeling on guard, unsafe, and intensely anxious. As a result, you may be experiencing sleepless nights. In fact, insomnia is a main symptom of PTSD. Often, a lack of sleep makes symptoms worse, and trauma triggers more frequent. However, if you are stuck in this cycle, there is help. 

How Can I Alleviate Symptoms of PTSD During the Holidays? 

The best way to alleviate symptoms of PTSD is to work through your trauma. A professional therapist can help you overcome the debilitating effects of PTSD.

Holiday stress can increase symptoms. So, here are 5 ideas to help you reduce your stress during the holidays. 

Self-care. It sounds simplistic, but self-care can provide significant benefits. Take time for personal hygiene, eat nutritious foods, and exercise. 

Sleep. According to MayoClinic.org, adults need seven to nine hours of sleep. But when insomnia is a main symptom of PTSD, how do you sleep? Here are some ideas that may help you fall asleep.

• Exercise 
• Avoid screen time at least an hour before bed.
• Practice relaxation skills. Meditation, yoga, and breathing techniques can help calm your mind and body. 
• Create a bedtime routine. Doing the same thing every night can teach your brain that it's time to sleep. 
• Try turning on white noise.
• Read. 

Mindfulness. Staying in the present can be a game-changer for those with PTSD. A therapist can help you acquire the skill of mindfulness. 

Take time for yourself. If you feel your stress level rise, take a moment to de-escalate. For example, you may want to go for a walk, do a quick 5-minute meditation, or walk away from the commotion around you. 

Practice Positive Affirmations. Our brain tends to believe the things we tell it. For example, if you feel out of control and tell yourself you're out of control, your body will react accordingly. 

Positive affirmations can help you change your internal dialogue. Examples of positive affirmations you can practice include:

• I am stronger than my problems. 
• I am capable.
• My stress and anxiety are slowly going away. 
• I am in control of how I feel.
• All is well. 
• I can do hard things.
• I can make it through this. 
• Hard moments are challenging my growth. 
• I am doing my best, and that is enough.

Filling your mind with positive thoughts can help you shift your mindset. 

At Walk By Faith Counseling, we specialize in the treatment of PTSD. We understand the holidays can trigger PTSD symptoms in many ways, and we are here to help you. Call us today.