Post Traumatic Stress is exactly what it sounds like. Traumatic events cause stress on our brains, which then causes them to process the world in a light that is not congruent with the reality that we live in.
The symptoms can range from total brain dissociation and panic to just general feelings of uneasiness when a trigger presents itself. As a result, treating and managing PTS is a complex, multifaceted exercise.
No trauma is the same as another, and each brain responds differently to the stimuli the world presents it. That said, grounding and controlled breathing are both simple tools that can be used to manage the symptoms as they rear their ugly heads in daily life.
Coping with PTS
PTS can leave you feeling powerless and hopeless, but there are ways to regain control. One method that is often used by the US Navy Seals to stay calm in high-stress situations is a technique called box breathing.
It’s both subtle and highly effective — perfect for use in public. Here’s how it works:
- Inhale for four seconds.
- Hold your breath for four seconds.
- Exhale for four seconds.
- Hold for four seconds.
- Repeat.
Focusing on inhaling, exhaling and holding your breath for a set amount of time slows your heart rate and shifts your focus from intrusive thoughts to proper breathing technique. By focusing on breathing, rather than intrusive thoughts or the panic of a PTS episode, the brain is able to distance itself from the stress response that caused the symptom to manifest in the first place.
The hardest part about utilizing box breathing is that one has to be aware of their trauma and how their brain responds to it before the symptoms become too much to handle in a public setting. If you are not able to recognize the onset early enough, try to take time away from others to recenter yourself. This can be done by box breathing or another method.
A second method is a technique called grounding. This is a common method of controlling anxiety attacks, but it works well for PTS as well. To perform this exercise:
- Find an object near you and focus on it. This object can be anything, but remember that the more complex your chosen object is, the better it will work.
- Take note of every detail you can. Get specific: what colors do you notice? What is it made of? Is it heavy or light? Keep going until you run out of details.
This is another great way to draw your mind away from intrusive thoughts and slow your heart rate. And like box breathing, it refocuses your mind on something outside of the trauma response, thus allowing one to continue on with the day.
Remember that these are not a substitute for actual therapy. Box breathing and grounding are only two of many ways to cope but are not intended to be a cure-all.
PTS doesn’t go away overnight, and it’s important to seek the advice of a doctor if your symptoms persist or worsen over time. If you or a loved one are struggling with managing PTS, remember that you’re not alone. Seeking aid is not a sign of weakness. If you feel that you are in danger of harming yourself or someone else, please call 911.
First responders and their families experience more acute stress and trauma than the general population, and the statistics are staggering. With years of experience serving First Responders, we have a distinctive view of their career and family life – from new recruit training, wellness visits, peer support services, counseling, crisis support, department training, and long-term treatment. We are here to help. To get in touch with First Responder Wellness, email info@frhealth.com or call 888.443.4898 to connect with our culturally competent team.
