Dr Chandril Chugh

Here's How You Can Manage PTSD Triggers

Here's How You Can Manage PTSD Triggers

Post-traumatic stress disorder (PTSD) is caused after witnessing a tragic incident or being part of an extremely frightening or shocking event. It can not only affect day-to-day life but your productivity as well. Many a time, PTSD symptoms can go undiagnosed for a very long time. In some cases, symptoms never appear after something tragic but might trigger suddenly at night till later in life due to similar or related situations.

While in treatment for PTSD, it might also happen that even after making good progress and putting behind the memories of the incident, something or someplace might trigger it unexpectedly. For example, for an army veteran undergone a war, hearing a loud noise may remind them of the sound of a gunshot. Triggers can push you back to having a panic attack, feeling numb and anxious. This is called PTSD triggers.

Certain uncomfortable thoughts, feelings, and memories might also trigger these symptoms. Being aware of these triggers is one of the ways to deal with it. 

It is possible to lessen the impact of certain PTSD symptoms by understanding what triggers them. Specific feelings, thoughts, situations, places, and memories, you can take steps to limit the occurrence or impact of those triggers, and by being aware and dealing with it bravely later on.

Types of PTSD triggers

PTSD triggers can be characterized into two parts internal triggers and external triggers. Internal triggers are the cause of how your body reacts to certain memories and thoughts such as excessive sweating, racing of the heart, shivering etc. External triggers can be identified as things occurring outside your body such as situations, people, or places that you might encounter when the symptoms are triggered. 

Listed below are certain internal as well as external triggers that might help you identify.

Internal Triggers

• Being frustrated easily and frequently, or when exposed to a situation
• Feelings of anger, rage, and resentment
• Feeling anxious whenever a specific thought comes up
• Feeling abandoned
• Feeling lonely and helpless
• Feeling out of control
• Feeling vulnerable
• A reminder of past memories from a tragic incident
• Muscle tension in the body
• Pain in the body
• Racing heartbeat
• Feeling sad and depressed

External Triggers

• An argument can leave you feeling guilty, or when blamed for some reason in the argument may trigger you.
• The end of a relationship might cause you to feel abandoned
• Holidays or incidents occurred in the same time frame.
• Reading or watching the news could remind you of your traumatic experience.
• The sight of a few people can also trigger PTSD. For example- the victim of workplace harassment, after seeing the oppressor. 
• A specific or familiar place or a setting where the tragic event occurred.
• An anniversary from the experience.
• Watching a movie or television show may also remind you of your traumatic event.
• Being witness to a similar kind of accident.
• Loud noises.

Know what triggers you

Different people have different reactions when exposed to stressful situations, and their triggers differ significantly. Identifying your triggers (external as well as internal) can be a great way of coping up with PTSD. Start by listing them in your diary, this way you can keep a track of them, and avoid your exposure to them.  When you see your therapist for the next session, talk about these triggers. This will make you aware and help you be at ease the next time you are exposed or find yourself in a similar situation.

Now that you know what triggers you, it is time to look at activities you could do to deal with these triggers.

• Mindfulness and Meditation: Mindfulness-based relaxation and Meditation have been increasingly showing promising results in PTSD patients. There are different treatments such as stress reduction, cognitive therapy, relaxation, and exposure therapy, and various other methods that you could choose from as per your requirement and level of comfort. 

• Get physically Active: People living with PTSD often go through a phase of inactivity and get unproductive or feel depressed. Taking up physical activities such as running, dancing, or exercising can help you to take your mind off negative thoughts and fill you with a rush of positive juices.

• Deep Breathing: There are numerous benefits of breathing exercises that have been documented through several studies, including reversing the stress response once it has occurred, helping one to be less reactive and feeling calm in stressful situations, and aiding in physical processes such as sleeping better, controlling pain, and helping in the digestion process and many more. Diaphragmatic breathing has been proven effective in studies that healthcare providers often recommend it to PTSD patients to help them reduce stress and regulate their emotions. 

• Art therapy: As different types of therapy treatments have been picking up steam for the past few years, an increasing number of patients have shown a positive response to art therapy. This type of therapy aims to helps people to externalize their emotions and learn to cope with distressing memories and thoughts through art, such as painting or sculpting.

• Give yourself a break: Spending time in nature and going back to your happy place where you feel comfortable and peaceful can be an excellent method to help in PTSD triggers. Pursuing outdoor activities like hiking, camping, fishing, or boating can help you cope with PTSD triggers. Anyone with PTSD can benefit significantly from the relaxation, seclusion, after being in peaceful places. Being close to nature and breathing fresh air, easily wears off your stress.

Therapy can be difficult at times, especially when you’re so vulnerable. It's not intended to be precise and straightforward, it can get messy at times, and you might feel this is not working. However, you should not lose hope and not be afraid of the tough times. Sometimes, PTSD really does get worse before it gets better. It's natural to face ups and downs while healing from trauma. If you're going through a rough patch when in therapy, hold on to that hope that there is healing at the other end and you will continue to get better each day.

by Dr Chandril Chugh

10 Reasons To See A Neurologist Regularly

10 Reasons To See A Neurologist Regularly

As the famous saying goes, ‘Health is wealth’, so health issues must be taken seriously. Amongst all the organ systems, damage to the nervous system can have severe effects.  It is often better to consult a primary doctor when experiencing health issues. They may recommend you to specialists if required. Neurology was once a field where neurologists considered diseases of the brain and spinal cord that control the central nervous system.

Common infirmities such as headaches, dizziness, insomnia, anxiety, stress, and poor eyesight are sometimes symptoms of severe health complications.

We often miss specific neurological symptoms that have an underlying effect on our overall well-being; that is when neurologists come into action to diagnose and treat the ailment in time before it leads to further damage. Regularly seeing a neurologist will reduce the risk of the unknown as well as help in providing fitting care and speedy recovery.

1. Headaches

Headaches are something we all experience from time and again. They can be caused due to sinuses, migraines, trauma, etc. There can be many reasons for it to occur, ranging from a throbbing toothache that is detected by the trigeminal nerve, causing headaches, to even mental health problems such as stress, anxiety, or depression. They might also lead to vomiting, temporary loss of vision, and difficulties in motor functions. In this case, the symptoms become chronic, and neurologists need to devise quick plans for treatment.

2. Chronic pain

Chronic pain can persist for days, months, or even years, often resulting from serious illnesses or severe injuries. The recovery process for such pain is typically longer and more delicate than usual. Chronic pain may also manifest as symptoms of other conditions. Therefore, if someone experiences symptoms like weakness, numbness, or issues with bladder or bowel control, it is crucial to consult a neurologist promptly. Dr. Chandril Chugh, one of the top neurologists in Delhi NCR, is available for appointments and teleconsultations. For more information, visit CRPS Treatment Physical Therapy Solutions.

3. Dizziness

Dizziness can come in different varieties. When someone gets dizzy quite often, it might be as if they experience a problem of vertigo. Neurologists treat dizziness as a sign of vertigo or disequilibrium disorder. Vertigo makes you feel like your head or the things around you are spinning. Disequilibrium is the difficulty in being able to balance yourself. If you often face dizziness regularly, you should consult a neurologist. 

4. Numbness or tingling

 Numbness or tingling sensations are shared experiences that can occur from sitting in a position restricting blood flow or skipping meals for an extended period. However, you must consult a neurologist if you suddenly experience numbness or if it affects only one side of your body. These symptoms can also indicate a severe condition, such as an impending stroke. In such cases, acting quickly and seeking medical assistance is crucial. For more information, visit Risk Factors Of Stroke.

5. Weakness

Long hours of work or robust physical activity can lead to weakness. However, suppose you feel muscle weakness that disturbs your daily activities, weakening the strength in your legs and arms, particularly causing you to feel exhausted quickly. You should consult a neurologist to help you with the issue in such a case. It could be caused by a more severe condition or disease of your nervous system, such as stroke.

6. Movement problems

Problems in moving, like difficulty in walking, clumsiness, unintentional jerks or movements, tremors, or others, can be symptoms of a problem in your nervous system. You may want to see a neurologist if these movement problems interrupt your daily life, though something like a tremor can be a side effect of medication or anxiety. However, if your tremors also affect your daily activities, you may want to see a neurologist.

7. Seizures

Seizures can be almost unnoticeable or very extreme. Symptoms of seizures can range from loss of consciousness, jerking movements of the arms and legs, breathing problems, confusion, etc. While some seizures can be caused by low blood sugar or withdrawals from addictive substances, it is better if you consult your provider for seizures that seem sudden or without any apparent cause. Your primary care doctor can help you determine how severe your seizure is and if you should see a neurologist.

8. Vision problems

Poor eyesight can be caused by ageing or excessive strain on the eyes. If you experience vision problems in both eyes, it is advisable to undergo an eye check-up to determine the underlying cause. Should the results indicate other potential issues, consulting a neurologist for a professional opinion is recommended. For more information, visit Benign Blepharospasm Symptoms.

9. Memory problems or confusion

Problems with speaking, severe memory difficulties, changes in personality, or confusion can all be symptoms of disorders affecting the brain, spine, and nerves. These symptoms may be related to learning disabilities or diseases like Alzheimer's. Your primary care doctor can help evaluate these symptoms and determine if a neurologist's consultation is necessary. For more information, visit Signs And Symptoms Of Dementia.

10. Sleep problems

While many common causes of sleep problems are well-known, such as going to bed too late, sleep apnea, anxiety, or nightmares, some sleep issues are neurological disorders. For instance, narcolepsy is a chronic genetic disorder with no known cause that impacts the body's central nervous system. For more insights, visit Sleep Strategies For Complex PTSD.

Many of these symptoms could be part of a disorder that is not neurological. Your primary care doctor is your greatest resource in helping you decide if you should see a neurologist. However, if your symptoms are severe enough or you are still not confident in your primary care doctor’s recommendations, you should consider consulting a neurologist. 

by Dr Chandril Chugh

Sleep Strategies For Complex PTSD

by Dr Chandril Chugh

Tips To Cope Up With PTSD At Workplace

Tips To Cope Up With PTSD At Workplace

Post-traumatic stress disorder is a mental disorder that hinders the daily functioning of oneself. PTSD is caused by exposure to serious, traumatic events, such as near-death experience, serious injury or sexual harassment, disastrous events like fires, wars, accidents, robberies, accidents, etc. Nightmares and flashbacks are your common companions. Every day is a task since you’ve to deal with stress, trauma, anxiety, combined with several emotions of fear, anger, frustration, etc. While facing such severe mental health problems, staying in one place and focusing on work can be very difficult. You are only physically in the office, but mentally your mind keeps you busy with swirling negative thoughts. 

PTSD can be triggered any time, anywhere. Working for long hours, completing projects, interacting with people, etc.  may lead to emotional outbursts, problems in concentration, difficulty in processing information or talking to co-workers, being startled easily, panic attacks, having flashbacks, etc. Hence, it is important that you have a mental health treatment. 

• Know your triggers

It is possible that when you’re at the workplace there might be few objects or things that may trigger the flashes of the traumatic event. Prevention is better than cure- The first step in coping up with PTSD is to know your triggers. Knowing your triggers will help you avoid them, and null the possibility of you having flashbacks during the workplace. Flashbacks can be triggered by simple reminders of the tragic event such as sound, object, image, smell, or a place and person, etc. If the tragic event has happened at the workplace, it becomes very difficult for the person to concentrate and the person can be in a constant state of hyperarousal. Identifying these triggers can help you nip them in the bud. Flashbacks are uncertain and can occur at any time of the day. By maintaining a diary you can keep track of when, where, how, and why the flashbacks occur. Once you know that cause of trigger, you can consciously avoid them and try to keep yourself engaged with other things. This way your focus will be shifted from the tragic memories and you can concentrate at work. 

• Decorate your office desk 

Decorating the environment around you will make you comfortable and happy. Place pictures you like, mini plants, or other decorative things that will remind you of happy memories or give you a sense of security. Since flashbacks can be triggered at any time of the day, keeping things that give you happy vibes will shift your attention to something else when a flashback occurs. You can also decorate your office desk with fresh flowers so that you can smell. Hang quotes that motivate you and help you concentrate on work. 

• A few tricks that help 

There a few tricks that you can try to calm down yourselves and quickly move you out of fight, flight, or freeze mode. Chewing gum can help you relieve stress, reduce salivary groups cortisol levels. You can also try chanting or humming, When you repeatedly chant “OM” you can feel a sound vibration through your vocal cords that helps clear all the sinuses, bring down your blood pressure and relieve stress. Keep a stress ball handy. It will boost blood circulation and also relieve stress. You can also use an app to track your symptoms of trauma. Keep a soft pillow or a blanket that makes you feel safe. 

• Grounding techniques 

Grounding is an effective way to treat PTSD flashbacks or nightmares is to learn grounding techniques. When you have flashbacks or nightmares, you lose touch with reality and everything around you feels surreal. Grounding techniques use the 5 senses - Sight, smell, sound, taste, and touch. a and brings you back to reality. Here are a of grounding techniques you can use- 

• Sight- Make a list of steps you can do to cope up with flashbacks, this can be things you write to yourself to remind you of the present. You can also start counting the furniture or counting numbers in your head, thus you can effectively distract yourself. 

• Smell- take a whiff of coffee or perfume of your choice. These scents will help you relax and soothe you. 

• Sound- Listen to loud music while working. You can also talk to a co-worker who can talk you out of it. 

• Taste- Grab a lemon and bite into it. You can also use chocolates, or warm soup, hot beverages, etc.

• Touch - take a piece of ice and run it down your skin. Try popping bubble wrap. Massage your temples. Hug someone near you, your close friend at work, or even pillows and blankets. This will give you a sense of security. 

• Communication 

It is a tendency to avoid social interaction when you’ve gone through a traumatic event. You may feel embarrassed to talk about what you’ve gone through or even have a shock from the debilitating experience. Hence, avoiding people may feel like an easy option. However, being alone will only give you more time to stress over the past. Even at work, you may overindulge yourself in work, however you should go easy on yourself. Confined in someone close at your workplace. Talking to people around you will help you vent out your feelings and give you a sense of support. 

• Consider counseling 

If you have serious symptoms of PTSD for a long duration, it is better to seek neurocritical help. Many offices have in-house counseling, whom you can approach to find some basic help. Sharing with a professional will help you cope up with PTSD. A therapist will look after you and direct you to take the right steps. Apart from this, you’ll be talking to someone who can attend to your mental needs and give solutions to all your questions. They will help you regain your composure and draw you out from the tragic shock. 

• Maintain a Journal

Writing in a journal will help you cope up with PTSD. Start by writing your deepest feelings, thoughts, experiences of the traumatic experience. Later while you;re at work, make observations on things that upset you, things that did not go as you had planned. Also, note down things that were good in the day. At the end of the day, you can read them out aloud and find the silver lining amid everything. 

by Dr Chandril Chugh

What It Feels Like To Learn To Have PTSD

What It Feels Like To Learn To Have PTSD

Mental health issues be it any, are a cause of concern and should not be ignored. People very often ignore their mental health, either because of embarrassment or the stigma attached to it. Trauma is one such disorder that can have an adverse effect on your brain and wreck you mentally and emotionally. Recovering can be much worse when you are suffering from Post-traumatic stress disorder, as daily functioning becomes a task and your state of mind is disturbed. 

“PTSD is a whole-body tragedy, an integral human event of enormous proportions with massive repercussions.”- Susan Pease Banitt 

Here, Susan Banitt rightly acknowledges and highlights the fact that not only physical health but mental health and emotions are affected in PTSD. PTSD is a disorder that is characterized by the failure to recover after experiencing or witnessing a tragic event. The tragic event can be anything, varying from terrifying events of war, natural disasters, serious injury, events of murder or suicide, sexual harassment, devastating events like fires, accidents, robberies, accidents, etc.  

PTSD can last for months or at times even for years.  When you’re exposed to life-threatening events, chemical and neuronal changes take place in your brain, thus causing PTSD. A person suffering from PTSD can have single or multiple symptoms at times. A person can have flashbacks repeatedly. These flashbacks are randomly triggered, by sound, taste, object, image, smell, or a place and person, etc. and can hinder their ability to differentiate the real from the unreal. Along with flashbacks, one could also have nightmares, that can lead to sleep depreciation and fatigues. A person is always in an alert mode, also known as hyperarousal. If you are suffering from PTSD, you may also find the individual may struggle with adversities but is ready to seek help and support and get back to normalcy. Immediate solutions are provided to problems. This stage may go two ways where the person may feel overwhelmed by the love and support they receive, whereas it is also possible that the individual may feel completely disillusioned and cynic. The individual may feel that they’re better all by themselves and need not depend on others. d yourself overwhelmed by emotions of fear, anxiety, stress. It is crucial that you have a treatment for PTSD as soon as possible. 

Usually, a person goes through four phases, however, they’re not fixed and can vary.

The four stages of PTSD are

• Impact 

This phase, also referred to as the ‘first outcry’ or ‘emergency stage’ occurs soon after a person has experienced a traumatic event. The person is in a state of shock where it becomes difficult to process the whole situation and come to terms with it. This stage may last for a few hours or even days, depending upon the severity of the event. In this stage, the instinctual ‘fight’ or ‘flight’ mode kicks in as a response to the situation.  A person becomes hypervigilant and is seen struggling with emotions, fear, anxiety, and stress.

• Denial 

This is the second stage of PTSD where an individual struggles with accepting the reality and come to terms with it. Not everyone who has PTSD goes through denial however, it is important to acknowledge, address denial during treatment. An individual is still dealing with the initial shock and will try to avoid difficult emotions such as pain, grief, sadness, anger, etc. Avoiding emotions is a classic way of the mind to reduce the high levels of stress and anxiety, however, bottling up emotions will only cause further harm to you in the end. Consult doctors for stress and anxiety to overcome these feelings. Post denial, despite your efforts to avoid the emotions, the person might face flashbacks or nightmares which reminds them of the trauma. Dealing with such intrusive nightmares or flashbacks can be difficult and many people become vulnerable to using stimulants like alcohol, drugs, cigarettes etc.  

• Intermediate recovery 

The denial stage is followed by the intermediate recovery phase where the individual finally confronts his/her emotions and beings the first step to recovering. Here the person puts in the efforts to return to the normal life again. 

• Long term Reconstruction 

While the person still might be dealing with the post-trauma effects, this is the stage that focuses on rebuilding oneself while dealing with personal problems. The negative symptoms of trauma such as nightmares, flashbacks, hyperarousal, anxiety, etc. are reduced through therapy and self-care. One learns the various coping mechanisms and moves on in life. While the traumatic event itself might not be forgotten but the grief and shock attached to it is reduced. Getting to this stage may take some time, but it is not impossible. With the care and love of your loved ones and constant support of doctors for PTSD, this condition can be treated. 

Learning that you have PTSD doesn’t make you weak. All you need is a proper neurocritical care and support of loved ones. Your focus should be on not losing hope or being weak, but instead coming out as a stronger individual.

by Dr Chandril Chugh

How To Treat PTSD Nightmares

How To Treat PTSD Nightmares

“Am I awake or am I dreaming? It doesn’t matter anymore. When I close my eyes I dream of death and war. When I open my eyes I see death and war” - Michael Anthony  

Nightmares are a significant characteristic of people suffering from Post-traumatic stress disorder. Most patients suffering from PTSD find themselves waking up to the same distressing dream for days and at times, even months. These dreams bring back the feelings of fear, stress and anxiety, and a sense of vulnerability. You may find yourself tossing and turning in your bed for hours, hyperventilated, and soaked in sweat.  According to many patients, having a nightmare is the same as reliving the traumatic moment again. Nightmares can manifest several troubles while sleeping, and at times also push you into a panic mode. 

Sleep is important for the normal functioning of your body and mind. If you have recurring dreams post a traumatic event it is advisable that you consult an expert and seek PTSD therapy. There are various approaches to treat nightmares at home, some of them are listed below. 

• Meditate before sleeping 

Meditation has the power to control your emotions and declutter your mind. The mind will always try to remind you of the dreaded event and you will soon sink in the swirl of negative thoughts. Mindfulness meditation will help you calm down your nerves and get rid of the negative thoughts. Mindfulness meditation usually involves breathing practices and awareness of the body. Find a quiet and comfortable place to sit, and slowly start meditating. Practicing mindfulness for 30 minutes a day will help keep the nightmares at bay. You should start slow with 5 minutes at the start and gradually increasing the time. Attune to your breathing, the air moving in and out of your body. Become aware of the little processes in your body, the rise and fall of your belly as you breathe, the blood running underneath your skin, the zephyr touching your hair, your eyelashes. Mindfulness is all about the higher consciousness and noting every thought that passes your mind. You should acknowledge all the thoughts, good or bad, and make a note of them, without panicking or being scared of them. 

• Change the place of sleep 

Always find a place that is comfortable and makes you feel secure. One of the common symptoms of PTSD is hyperarousal - a state where your body kicks you into a mode of being highly alert of your environment. This is to avoid any danger that may cause any harm to you. However, this will only interfere with your sleep time. Hence the place where you repose should be clean and cozy. Find a place where you feel safe. Make changes in the room, add soft blankets and cushions to your bed. If you sleep alone, get a body pillow, this will make you feel warm and safe. You can use nightlights, if you don’t like to sleep in complete darkness. Use essential oils, fragrant candles for sleeping better. 

• Lifestyle changes  

A healthy lifestyle is necessary for quality sleep. Start incorporating healthy habits into your daily routine. Limit your intake of coffee or caffeinated drinks. Sweet foods like ice cream, sugary items, chocolates, etc. boost energy and keeps you awake at night. Many people choose stimulants like alcohol, cigarettes, drugs, for getting away with the pain, however they are harmful for your health. Make a schedule of your day, and make time to exercise, meditate and rest. Stress management is another important aspect of PTSD treatment. Manage your stress levels by talking to your near and dear ones. Maintain a journal, by doing you will be able to vent out your feelings, and analyze what you are through. You can also use the journal to rewrite the dream. It is also known as Imagery Rehearsal therapy, which can help you end trauma.  Apart from this, limit your exposure to electronic gadgets, before you go to sleep. Excessive use of social media too can be distressing and can be a reason to trigger nightmares or flashbacks. 

• Practice  Breathing 

Breathing is one of the effective ways to blow off some steam and give you quick relief. Breathing detoxifies the body and declutters the mind. Deep breathing will stimulate energy and lower the blood pressure. Hence, make it a goal to practice breathing exercises every day for 10 to 15 minutes before you go to bed. A nightmares will leave you vulnerable and you may face palpitations, sweating, stress, anxiety, and at times even hyperventilate. Breathing will calm you down. Breathing exercises are beneficial in taming your nightmares, hence some of the breathing exercises that you should try are diaphragmatic breathing, three-part breathing exercises, 4-7-8 breathing, pranayama, kapalbhati, alternate nasal breathing, box breathing, etc. 

• Exercise 

One of the symptoms of PTSD is hyperarousal - a state where the body kicks into a mode of high alertness, as a result of thinking about the trauma. Hence the body acts as if it is in danger even if it isn’t. One of the ways to blow off steam is to exercise. The benefits of regular exercise are known to everyone. Exercising regularly will tire you and it will be easier to sleep at night. A good mental health can only be ensured if you have a healthy physic. Start off slow by exercising for 10 to 15 minutes per day. You can get rid of all the toxins in the body. Apart from this exercising will also divert your mind from the traumatic events. Committing to exercising for around 30 to 45 mins will have a great impact on your mental health. 

• Therapy 

Mental health issues are often ignored by people because of the stigma attached to it. It is important that you acknowledge the problems you have and seek neurocritical care. In therapy communicating with a mental health professional will help you overcome your illness. A therapist will be able to find the root cause of your nightmare and prescribe your medications accordingly. There are several psychotherapeutic options such as Image Rehearsal Therapy (IRT), and other nightmare focused cognitive therapies that will help you cope up with PTSD.  

Any mental disorder can be treated, if you have the courage and will to recover. Having a mental health issue is not a cause of embarrassment. With the love and support of your loved ones, you can overcome any problem. 

by Dr Chandril Chugh

All You Need To Know About Interventional Neurology And Its Procedures

by Dr Chandril Chugh

Self-Care Techniques For Trauma Survivors

Self-Care Techniques For Trauma Survivors

“There is no timestamp on trauma. There isn’t a formula that you can insert yourself into to get from horror to healing. Be patient. Take up space. Let your journey be the balm.”– Dawn Serra. 

Serra here rightfully acknowledges the ordeal faced by trauma survivors and highlights the importance of letting time heal the wounds through trauma counseling techniques. Going through a traumatic experience can be life-altering as it impacts you both emotionally and physiologically.  Commonly, post-trauma distress and anxiety will continue to linger for quite a long time. One should know the ways of how to heal from PTSD. Living with trauma survivor symptoms can be very overwhelming, and evidently, things won’t change overnight. However, it is not the end, and there’ll still be hope in life. With proper treatments, guidance, ways of managing PTSD, and self-care techniques, recovering from trauma and complex PTSD nightmares.

Why is self-care important?

One of the best treatments for trauma is self-care. While it may sound very cliche, but self-care is more than cozy blankets and hot chocolates. Self-care is prioritizing your mental, physical and spiritual health for healing complex PTSD and indulging yourself in activities that help overcome stress. 

Self-care isn’t something to be guilty about and so feel free to pamper yourself with the little things you love and make you feel alive. 

How to self-care?

 Here are a few self-care techniques and tips on recovering from trauma, which will help in healing. 

• Meditate

Trauma leaves you with dreary, dull thoughts, haunting you now and then. Meditating can be one way you can drive away from the negative energy and usher in positive affirmation in your life. Scrape out all the bad energy in you and embrace the current flow of positivity. Meditation for trauma helps to ease the symptoms of depression and reduce anxiety. 

Now meditating can be a very simple and subtle practice. Remember, this is to seek tranquillity and relief; thus, it can be as simple as breathing. Find a calm, quiet place for yourself and just focus on the good things in your life, don’t let negative affirmations dominate your mind. The past has to be left in the past, focus on the present. Listen to music that soothes you, close your eyes, lie down and focus on your breathing. 

• Yoga 

After meditation, the next step is yoga. Meditation is a part of yoga that helps you relax and calm yourself. Yoga will further help you in relieving stress. It helps in striking a balance in daily life. Yoga is an excellent way to regain your mental, physical and spiritual health. 

Start it with simple exercises such as pranayama, anulom-vilom, kapal bhati, etc. You may further try trauma-sensitive yoga that aims to ease the physiological experiences of trauma and create an awareness of body and mind. 

• Seek professional help 

Having the guidance of a professional or online neurologist consultation will help in an enhanced and safe recovery throughout the journey of healing from trauma. A mental health professional will ensure that you’re on the right track, and there is no hindrance in your recovery.  It’s quite normal that while meditating, the thoughts and flashes from the disastrous experience would continue to appear again. Instead of letting your past trauma take over you, self-help for PTSD therapy will ensure you remain calm and will gently channel your thought process in another direction. Generally, after a traumatic experience, one is left with fear and anxiety. An individual is in shock, and there’s a fear that the same events will occur again. Commonly, neurological patients start blaming and abusing themselves for all they’ve gone through and believe all the negative affirmations are a reality. A professional will help attain proper neurocritical care. You acknowledge the positive points about yourself and help you love yourself, regain all the compassion and respect for your body, and seek tranquillity.

• Get a goodnight’s sleep 

Sleep is the most important part of self-care. While your mind is busy keeping you needlessly awake, it doesn’t know that the body needs some rest from all the fuss it has been creating. Rest is vital for the body to recover properly. 

Begin with little steps. At first, start with lying down on your bed, closing your eyes, and not thinking at all. Drink warm milk, and get those comfortable blankets and pillows. You may also use scented candles for a more relaxing effect. Ensure that the place where you repose is warm and cosy. Turn on some soft, calming music. A very effective method to fall asleep imagines things that calm you. Close your eyes and imagine scenarios of lush green meadows with fluttering butterflies, wide clear skies with fluffy light clouds,  small rivulets with water gently flowing, etc.  Listen to the sounds of nature like the pitter-patter of the raindrops, the chirping of the birds, etc., that will soothe your mind and help you sleep. 

• Exercise

Exercising is a must for trauma survivors. Withdrawal from daily chores will make you laid back and slobby. Physical health is paramount and cannot be neglected. Exercise releases endorphins that reduce your perception of pain and unleashes a zest of positivity in your body. Commit to exercising daily at least for 20-30 minutes. 

• Unleash your creativity through the pain 

Channelising your pain to do something constructive, creative and something that you love is one of the best remedies to ease out the grief. This can be in the form of writing, painting, singing, creating music, cooking, literally anything that you like.  Drawing inspiration from personal experiences to create something new can be a great form of healing as you are letting out all the anguish within you. 

Many artists use art as a coping mechanism to deal with their pain. Art allows you to express yourself when words can’t. 

• Talk, communicate 

Rather than isolating yourself, engage in talking to people. Self-isolation may at times lead to depersonalisation and derealisation. Start talking to the people around you. You may also join support groups to share your experiences and get to know that of others who are sailing the same boat as you.  If you’re still uncomfortable opening up to others, try confiding in a person you trust. Talking about your feelings, the pain, and the sufferings you’re going through will normalize the situation. Instead of letting your wild, vulnerable feeling bottle up within you, communicate and let out all the toxicity in you. 

“Yes, I deserve a spring–I owe nobody nothing.”- Virginia Woolf.

Self-care is all about healing from the wounds of trauma, so don’t shy away from doing things you love. It’s all about rekindling the lost spark within you. Read books, listen to music, go for walks, eat food items that you love, and pamper yourself. Most importantly, love and respect yourself.   

Professionals can help you gain insights into what is happening with you. Seeking treatments from professionals like neurologists or booking online neurologist consultation, Dr. Chandril Chugh being an online neurologist can be the way to a quick recovery for neurological patients. You can also find him as a neurologist in Punjab, the best neurologist in Faridabad or brain specialist doctor in Faridabad , a migraine doctor in Jaipur or top neurologist in Jaipur or neurologist doctor in Jaipur, the best neurologist in Saket, neurologist in South Delhi or best neurologist in South Delhi, neurologist in Agra or a mind doctor in Agra, mind doctor in Delhi, top neuro physician in Patna and a top neurologist in Gwalior, famous neurologist in Gwalior or neurologist doctor in Gwalior. He is also amongst the top 5 neurologist in Patna and top 10 neurologist in Delhi,ncr, and is also famous for his long distance senior care services. They will guide you to the right path and assure you that you don’t lose track. Having a piece of expert advice with you is of the utmost importance when you’re in a deplorable state. 

Also Read: 

• Neurosarcoidosis: Symptoms, Treatments, And Causes

• The Effects Of Depression In Your Body

• Alzheimer’s Disease Effects On Brain

by Dr Chandril Chugh