Post-traumatic stress disorder (PTSD) can affect memories, sleep, concentration, mood and the way someone responds to reminders of what happened. The experience is different from person to person, which means there is no single set of steps that everyone needs to follow.
The ways to deal with PTSD in this article include everyday support, understanding the condition and professional treatment. They are not a fixed sequence, and strategies that help someone manage day-to-day distress are not the same as treating PTSD itself.
For a broader explanation of symptoms, trauma reminders and recovery, see our understanding of PTSD guide.
PTSD can involve intrusive memories, nightmares, avoidance, emotional numbing and a continuing sense of danger after trauma.
Sleep, routine, physical activity and supportive relationships can help with general wellbeing, but they are not replacements for trauma-focused treatment.
Grounding or mindfulness may help some people reconnect with the present, although these approaches should be adapted if focusing inward increases distress.
Learning about trauma responses can reduce shame and help symptoms feel more understandable.
Trauma-focused CBT and EMDR are recognised psychological treatments for PTSD.
Medication may be considered for some people, but decisions should be made with a GP or another qualified prescriber.
Recovery is individual and does not require forgetting what happened. Treatment focuses on reducing the present-day hold of the trauma.
The six areas below can support different parts of recovery. Some focus on day-to-day wellbeing, while others involve assessment or treatment. They should not be treated as a ladder where one option must fail before the next can be considered.
Grounding techniques can help bring attention back to the here and now when a trauma memory, flashback or strong reminder makes the past feel very present.
This might involve noticing what is happening in the immediate environment, focusing on physical sensations such as the feet on the floor, or deliberately orienting to where you are and what is happening around you.
Mindfulness, breathing and relaxation techniques can also form part of grounding when they help someone shift attention away from the trauma memory and reconnect with the present moment. The aim is not to force the memory away or make anxiety disappear, but to help create a clearer sense of “I am here now, rather than back there.”
Grounding can be a useful part of coping with PTSD during moments of distress, although it is different from trauma-focused treatment that works more directly with the memories and meanings linked to the trauma.
Regular physical activity can support general wellbeing, sleep and mood. For someone living with PTSD, exercise may also provide structure and an opportunity to reconnect with everyday activities that have become harder.
Eating regularly and maintaining a workable sleep routine can also support physical wellbeing. These habits can be helpful alongside treatment, but they should not be described as alternatives to trauma-focused therapy when PTSD symptoms are persistent.
A predictable daily routine can provide some structure when PTSD has disrupted sleep, work, concentration or everyday activities.
This does not mean every day needs to be rigidly planned. A manageable routine might simply create more consistency around getting up, meals, work or study, activity and rest.
For some people, rebuilding ordinary routines can also help life become less organised around trauma reminders and avoidance.
Understanding PTSD can make symptoms feel less confusing. Flashbacks, nightmares, hypervigilance, avoidance and strong physical reactions can make someone feel as though the original danger is still present, even when the event itself is over.
Learning how these patterns fit together can also help someone make more informed decisions about support and treatment. If you are unsure whether what you are experiencing is more closely related to trauma or another anxiety difficulty, our guide to PTSD or anxiety explains some of the differences.
Psychoeducation can be useful, but understanding PTSD is not the same as completing trauma-focused treatment.
One of the important ways to deal with PTSD when symptoms are persistent or significantly affecting everyday life is to consider professional assessment and treatment.
Trauma-focused CBT is an established treatment for adults with PTSD. Therapy can involve working with trauma memories, the meanings attached to what happened, avoidance and the sense that danger is still present. NICE also recommends EMDR for some adults with PTSD, depending on the circumstances and the person’s preferences.
At NOSA, we specialise in CBT and trauma-focused CBT. The aim is not simply to teach someone ways of calming down, but to understand the individual pattern that is keeping PTSD active and work with it in a structured way.
Medication is not a “final step” that only comes after every other option has been tried. For some adults, a prescriber may consider medication as part of an individual treatment plan.
The NHS lists medicines, usually an antidepressant, among the treatments that may be used for PTSD alongside trauma-focused psychological therapies. Whether medication is appropriate depends on the person’s symptoms, other health considerations and treatment preferences.
Medication decisions should be made with a GP or another qualified prescriber. This article should not suggest a particular medicine, dose or treatment sequence.
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The ways to deal with PTSD will not look exactly the same for everyone. Routine, physical activity, relaxation and learning about PTSD may support everyday wellbeing, but they are different from trauma-focused treatment.
Professional support can help clarify what is maintaining the symptoms and which treatment options are appropriate. Medication may also have a role for some people, but it is not automatically a first or final stage in a fixed sequence.
If PTSD is affecting your daily life, our PTSD therapy service explains how NOSA uses trauma-focused CBT in Bristol and online.
Some people find that symptoms reduce with time and support. However, persistent or disruptive PTSD symptoms often benefit from a professional assessment and evidence-based trauma treatment. Everyday wellbeing strategies can support recovery but may not address trauma memories and avoidance fully.
Mindfulness or grounding can help some people notice the present environment and respond differently to distress. For others, focusing closely on internal sensations or memories can feel difficult, so these methods should be used flexibly rather than treated as essential.
Physical activity can support sleep, mood and general wellbeing, but it is not a standalone treatment for PTSD. It may be useful alongside psychological therapy and other appropriate support.
Recommended psychological treatments can include trauma-focused CBT and eye movement desensitisation and reprocessing, known as EMDR. The most suitable approach depends on the person, their symptoms and a clinical assessment.
Medication may be offered to some people, often to help with PTSD symptoms or associated depression or anxiety. It should be discussed with a GP or another qualified prescriber, including possible benefits, side effects and other treatment options.
This page is for general information and education. It is not personalised advice, diagnosis, or a substitute for professional assessment.
NOSA CBT offers evidence-based therapy for OCD, hoarding help, phobias, health anxiety, social anxiety, PTSD, panic disorder, and generalised anxiety disorder. We also provide a specialist OCD clinic, professional CBT supervision training, and CBT training and teaching for mental health professionals.
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