Nurturing Yourself: Five Keys to Great Self-Care if You’ve Experience PTSD
Embarking on Cognitive Processing Therapy (CPT) for Post-Traumatic Stress Disorder (PTSD) is a courageous step towards healing and reclaiming your life. As you navigate through the therapeutic journey, it's crucial to prioritize self-care to ensure a full recovery. Here are five ideas to great self-care to get you started:
1. Mindful Breathing Techniques:
The foundation of self-care lies in connecting with your own body and mind. Mindful breathing and grounding techniques can be powerful tools to help you stay present and manage anxiety. Practice deep, intentional breaths to anchor yourself in the present moment. Focus on the breath coming in and out of your body. Bonus points for breathes that are longer out than in.
2. Establishing Healthy Boundaries:
Setting and maintaining healthy boundaries is essential for your well-being, especially during the vulnerable stages of CPT treatment. Communicate openly with your therapist about your comfort levels and any concerns you may have. Additionally, learn to recognize your limits in daily life and respect them. As you heal these limits can change over time. But for the 12 to 16 weeks it takes to complete trauma therapy, it’s ok to say no to things that emotionally drain you..
3. Prioritizing Regular Physical Activity:
Engaging in regular physical activity has been proven to have positive effects on mental health. Incorporate exercise into your routine, choosing activities that bring you joy and relaxation. Whether it's a brisk walk or a workout session, physical activity can help regulate mood, reduce anxiety, and improve sleep – all of which are integral to your overall well-being.
4. Cultivating a Supportive Social Network:
Isolation can be a common challenge during PTSD treatment, but having a supportive social network is invaluable. Surround yourself with understanding friends and family members who respect your journey and offer a listening ear when needed. Many times these conversations are about anything but your trauma. Conversations where you feel seen, heard, understood strengthen your mind, and with the right friends, a funny turn can lead to a much needed belly laugh that leaves you in tears of joy for a change.
5. Creating a Self-Compassionate Mindset:
Be kind to yourself throughout the CPT process. Recognize that healing is a gradual journey, and setbacks are a natural part of the process. Practice self-compassion by acknowledging your progress, no matter how small. Treat yourself with the same kindness and understanding you would offer to a friend facing similar challenges.
Incorporating these five keys to great self-care into your life during CPT treatment for PTSD can enhance the overall effectiveness of the therapeutic process. Remember that self-care is not a luxury but a necessity, and prioritizing your well-being is an integral part of the healing journey. By nurturing yourself physically, emotionally, and socially, you empower yourself to navigate the challenges of PTSD treatment with resilience and strength.
