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Grounding during a flashback
Grounding brings you back to the present. Try:
- 5, 4, 3, 2, 1: name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell and 1 you can taste
- feel your feet on the floor and press them down
- hold something with a strong texture or temperature, like an ice cube
- remind yourself: "That was then. This is now. I am safe."
Know your triggers
Notice what sets off difficult memories or feelings. You do not have to avoid everything, but knowing your triggers can help you plan and ask for support.
Sleep
Nightmares are common. Keep a calming bedtime routine, keep a light on if it helps, and have grounding objects by your bed. Tell your GP or therapist if nightmares are frequent.
Routine and self-care
A regular routine can help you feel safer and more in control. Try to eat regularly, move your body and spend time with people you trust.
Alcohol and drugs
Many people use them to block out feelings, but they tend to make PTSD symptoms worse over time. If you are worried about your drinking or drug use, your GP or local drug and alcohol service can help.
Relationships
PTSD can affect the people close to you. It may help to share information about PTSD with them. Some services also offer support to family members.
Support
- Mind and Rethink Mental Illness have information and support
- Rape Crisis (England and Wales) supports people who have experienced sexual violence
- Combat Stress supports veterans
Sources we used
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