How to deal with PTSD triggers: Seven tips for self-care

Knowing how to deal with PTSD triggers can help you heal from trauma and reduce symptoms that threaten to disrupt your life and relationships.

Different events can cause trauma. And while an event may last only minutes, the impact can last much longer.

Some people who experience trauma develop post-traumatic stress disorder (PTSD), a mental health condition in which the stress of trauma continues or returns months (or years) afterward. The condition can affect individuals' work, relationships and daily activities.

People with PTSD can have intense reactions to certain places, people, smells and sounds — called triggers. Triggers may cause it to feel like the traumatic event is happening again, which can be disorienting and scary.

Knowing how to deal with PTSD triggers can help people living with the condition heal from their trauma and reduce symptoms that can disrupt their lives and relationships. With June being PTSD Awareness Month, there's no better time to talk about how to manage PTSD triggers. Here are the key details to know.

What happens when you're triggered

People who have PTSD are on alert much of the time. They may feel anxious, angry or sad, and have trouble sleeping and eating. They may feel constantly on guard and easily startled.

Triggers can set off the body's stress response to focus a person's attention, enabling them to react to a dangerous or challenging situation. In the stress response, the body releases certain hormones — like adrenaline — that cause physical and emotional symptoms.

Physical signs and symptoms include:

• Racing heart
• Shaking hands
• Feeling out of breath
• Sweating
• Nausea and loss of appetite

Emotional responses include:

• Negative thoughts or flashbacks
• Intense feelings of fear, sadness, anxiety, despair, guilt or shame
• Trouble concentrating
• Feeling separate or distant from people or current events
• Difficulty controlling emotions or reactions

If you or someone you know has symptoms of PTSD, effective treatment can make a positive impact. Different types of therapy, and sometimes medication, can help you get back to enjoying life.

How to deal with PTSD triggers

If an unwanted memory or thought comes to mind, remind yourself that it is only a memory. Recognize that feelings of fear or panic (and even flashbacks or nightmares) are common after trauma. They are also temporary and will pass soon.

Once you've calmed yourself, try to refocus your mind and concentrate on coping techniques. In many cases, doing something different for just 10 to 15 minutes can help minimize the effects of triggering events.

Here are seven strategies that can help further reduce your stress.

1. Distract yourself with positive activities

Call a friend, read a book, watch your favorite TV show or take a walk outside. Consciously switching activities, or changing your environment, can help shift your mind away from negative thought patterns.

2. Get moving

Exercise is good for the body and the mind. It helps distract from distressing thoughts, gets you connected with your body and releases positive hormones that help manage stress and anxiety.

3. Try mindfulness and relaxation

Observe your surroundings; list what you see and how you're feeling. Send yourself soothing messages that help you relax. You can also use guided meditation or progressive relaxation exercises that are available online. The U.S. Department of Veterans Affairs offers a free mobile app that anyone can download. Start by sitting in silence for just two minutes, and then gradually increase your practice.

4. Stay grounded

Like mindfulness, grounding techniques can help you focus on what is real and distract you from upsetting thoughts or feelings. Wash your face with cool water or apply some lotion, make a pot of fragrant soup, eat something sweet or sour, turn the music up loud, gaze out the window or watch a relaxing video.

5. Get into a good sleep routine

PTSD and chronic stress can make it difficult to sleep — and poor sleep can raise stress levels. Try keeping to a regular sleep schedule and avoid alcohol, tobacco and caffeine. If you have a nightmare or difficulty sleeping, get out of bed and do something soothing.

6. Write it out

Keeping a journal of your feelings can help you process your experience. It also provides perspective and allows you to see the progress you make over time.

7. Get help when you need it

Don't hesitate to reach out for support when you need it. The National Suicide & Crisis Lifeline (988) is available to anyone 24 hours a day, 365 days a year. The Veterans Crisis line is also available. You do not have to be enrolled in VA benefits or healthcare to connect.

Living a vibrant life with PTSD

It's possible to move past your PTSD and live a vibrant life. Developing a personalized coping plan is crucial to this end. While effective treatment is available for PTSD, true healing takes time and involves developing positive, personalized coping strategies and self-care, including how to deal with PTSD triggers.

Everyone is different, so it's important to find the strategies that work for you.

Find information about mental health resources from our larger health network, HCA Healthcare.