The following blog is authored by guest author, Chloe Pearson, a freelance writer and research specialist. She volunteers for Consumer Health Labs, which aims to help consumers make healthy choices.
When living with any mental illness, routine can be key. Routines are helpful for everyone but they can make profound improvements on the symptoms and side effects (http://www.drugrehab.org/addiction-suicide-veterans/) of mental illness. As stress decreases and your life becomes more reliable, your symptoms can significantly decrease.
If you have PTSD, here are 3 things you may want to incorporate into your daily or weekly routine:
1. A Well-Rounded Diet
Nutritional gaps and deficiencies can trigger or exacerbate a number of symptoms, leaving your illness more difficult to manage. Examples of nutrients that if deficient can affect mood include calcium, folate, iron, magnesium, zinc, Omega 3s and vitamins B6, B12 and D.
It’s a good idea to consult your doctor or a nutritional expert to locate where your diet is lacking and how you can correct it. Supplements can always be used to fill any deficiencies that are difficult to correct with diet alone.
2. An Evening Routine
Insomnia is a symptom that plagues many people struggling with PTSD. Whether due to nightmares or simply the inability to fall asleep, this symptom can wreak havoc on one’s mental health.
While there are many medications or supplements you can use to encourage sleep, one of the best ways to do it is to cultivate an evening routine. A series of actions done at the same time each night will help train your brain to release melatonin at the appropriate time which can help you fall asleep and stay asleep through the night. For example, choose a time during the evening at least 30 minutes before your bedtime to refrain from working or engaging with a screen of any kind. Have a cup of non-caffeinated tea and read a book to wind down. Figure out a routine that works for you and stick with it.
3. Regular and Enjoyable Exercise
Regular exercise that you enjoy not only keeps your body healthy but also improves mental health by releasing endorphins. It reduces stress which can be a major factor in the severity of PTSD symptoms. Exercise can also battle co-arising issues such as depression by boosting mood. Be sure you pick a form of exercise you won’t dread. You don’t want to cause stress by forcing yourself to perform an activity you don’t enjoy. Some fun ways to get moving might be yoga(1), hiking, tai chi, or swimming.
Learning to live with PTSD is simply a matter of learning through trial and error. Of course, you should always seek the help of your mental healthcare provider to steer you in the right direction. A good diet, a routine and exercise do not replace professional treatment. It is a way to make daily life a little easier on your own. Give a few of these suggestions a try and see what works best for you.
Image via Pixabay by FotoArt-Treu
(1) Research on the benefits of yoga at https://www.jenreviews.com/yoga/
Jill Barnett Kaufman, MSW, LCSW and Certified Parent Educator is an experienced clinician who helps clients discover new ways to resolve a variety of challenges and bring more happiness and peace into their lives.