PTSD: What are my options? Evidence-Based Practices & Practical Tools for Clients

Written By Alexander Davidson

Post-Traumatic Stress Disorder (PTSD) can significantly and profoundly affect a person’s daily life, friendships, relationships, and overall sense of well-being. PTSD arises after an individual experiences or witnesses particularly distressing traumatic events, manifesting as a range of troubling symptoms such as intrusive memories, heightened hyperarousal, emotional numbness, and various avoidance behaviors. Effective treatments for PTSD usually require professional help such as counseling and medication, and sometimes surgery. It also includes practical methods tailored to the person's specific needs.

So what are my options?

Counseling and Psychotherapy Treatments

Counseling is the first-line treatment for PTSD. Several evidence-based psychotherapeutic methods exist:

1. Cognitive Behavioral Therapy (CBT)

  • Trauma-focused CBT (TF-CBT) teaches clients to identify and challenge distorted thoughts related to trauma.

  • Cognitive Processing Therapy (CPT) helps clients reframe negative beliefs about themselves and the world.

Client Techniques and Tools:

  • Thought journaling to track negative automatic thoughts.

  • Practicing cognitive reframing exercises.

  • Worksheets to challenge distorted thinking patterns.

2. Eye Movement Desensitization and Reprocessing (EMDR)

  • Clients recall traumatic events while focusing on bilateral sensory stimuli (eye movements or tapping), aiding memory reprocessing.

Client Techniques and Tools:

  • Guided bilateral stimulation exercises (audio/visual apps like EMDR 101, Anxiety Release).

  • Daily journaling post-sessions to track insights and emotional shifts.

3. Prolonged Exposure Therapy (PE)

  • Gradual, controlled exposure to traumatic memories reduces the intensity of fear and avoidance behaviors.

Client Techniques and Tools:

  • Creating an exposure hierarchy to systematically address fears.

  • Audio recordings of therapy sessions for personal practice and reflection.

  • Grounding exercises for managing anxiety during exposures.

Psychiatric Treatments (Medication-Based)

Pharmacological treatments are vital, particularly in combination with therapy:

1. Selective Serotonin Reuptake Inhibitors (SSRIs)

  • Medications like sertraline and paroxetine can reduce anxiety, depression, and re-experiencing symptoms.

Client Techniques and Tools:

  • Medication tracking apps (e.g., MediSafe, MyTherapy) to monitor adherence and side effects.

  • Symptom tracking journals to discuss medication effectiveness with healthcare providers.

2. Prazosin (Alpha-blocker)

  • Specifically reduces PTSD-related nightmares and improves sleep quality.

Client Techniques and Tools:

  • Sleep hygiene checklists and guided sleep meditations.

  • Sleep tracking apps (e.g., Sleep Cycle, Headspace) to monitor sleep patterns.

Surgical and Neuromodulation Treatments

For severe, treatment-resistant PTSD, medical advancements offer innovative options:

1. Transcranial Magnetic Stimulation (TMS)

  • Non-invasive stimulation targeting mood and fear centers in the brain.

Client Techniques and Tools:

  • Mindfulness meditation apps (Calm, Insight Timer) used alongside TMS to reinforce emotional regulation.

  • Regular journaling of symptom changes and mood improvements following sessions.

2. Stellate Ganglion Block (SGB)

  • Injection targeting sympathetic nervous system hyperactivation.

Client Techniques and Tools:

  • Relaxation training exercises to prolong positive effects post-procedure.

  • Biofeedback devices and apps to track anxiety and autonomic responses (HeartMath, Muse Headband).

3. Deep Brain Stimulation (DBS) (Experimental)

  • Surgical implantation for severe, refractory cases.

Client Techniques and Tools:

  • Support groups specifically for clients undergoing advanced treatments.

  • Journaling to assess emotional well-being and changes over time.

Techniques and Tools for Clients

Beyond professional interventions, personal practices significantly enhance recovery:

1. Mindfulness and Meditation

  • Proven effective in reducing anxiety and improving emotional regulation.

Practical Tools:

  • Apps: Headspace, Calm, Insight Timer.

  • Mindfulness workbooks specifically tailored for PTSD (e.g., "The Mindfulness Workbook for PTSD").

2. Grounding Techniques

  • Quickly restore a sense of safety during distress.

Practical Tools:

  • "5-4-3-2-1" sensory grounding exercise (naming 5 things you see, 4 you touch, etc.).

  • Physical grounding tools (stress balls, grounding stones, or essential oils).

3. Breathing Techniques

  • Control and reduce anxiety levels effectively.

Practical Tools:

  • Diaphragmatic breathing exercises guided by apps or videos.

  • Box breathing (4-4-4-4 breathing technique).

4. Physical Exercise and Movement

  • Physical activity significantly reduces PTSD symptoms by promoting endorphin release.

Practical Tools:

  • Structured exercise routines (yoga, tai chi, cardio).

  • Apps promoting physical activity and tracking progress (Fitbit, Nike Run Club).

5. Sleep Hygiene Practices

  • Proper sleep is critical in symptom management.

Practical Tools:

  • Developing and following consistent sleep routines.

  • Sleep-enhancing environment modifications (darkness, noise reduction).

6. Social Connection and Peer Support

  • Support networks dramatically improve outcomes in PTSD recovery.

Practical Tools:

  • Support group meetings (in-person and online platforms such as PTSD Alliance, PTSD United).

  • Peer support apps and forums (TalkLife, PTSD Coach app).

7. Art and Expressive Therapies

  • Creative outlets effectively express difficult emotions and aid healing.

Practical Tools:

  • Guided journaling prompts and creative writing activities.

  • Participation in art or music therapy groups.

Integrating Approaches: Creating Your Personalized Recovery Plan

Successful PTSD management typically involves combining therapy, medication, and complementary techniques tailored specifically to the individual’s unique experience and preferences.

Clients are encouraged to collaborate with healthcare providers to design a holistic, sustainable, and effective recovery strategy.

Conclusion

Recovery from PTSD is achievable with comprehensive, evidence-based treatments and proactive client participation. By integrating professional care with practical tools and techniques, individuals can significantly enhance their quality of life, build resilience, and foster lasting healing from trauma.

Alexander Davidson
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