Difficulty falling or staying asleep
Keep to a regular bedtime schedule.
Avoid heavy exercise for the few hours just before going to bed.
Avoid using your sleeping area for anything other than sleeping or sex.
Avoid alcohol, tobacco, and caffeine. These harm your ability to sleep.
Do not lie in bed thinking or worrying. Get up and enjoy something soothing or pleasant. Read a calming book, drink a glass of warm milk or herbal tea, or do a quiet hobby.
Irritability, anger, and rage
Take a time out to cool off or think things over. Walk away from the situation.
Get in the habit of exercise daily. Exercise reduces body tension and relieves stress.
Remember that staying angry doesn't work. It actually increases your stress and can cause health problems.
Talk to your counselor or doctor about your anger. Take classes in how to manage anger.
If you blow up at family members or friends, find time as soon as you can to talk to them about it. Let them know how you feel and what you are doing to cope with your reactions.
Difficulty concentrating or staying focused
Slow down. Give yourself time to focus on what it is you need to learn or do.
Write things down. Making "to do" lists may be helpful.
Break tasks down into small do-able chunks.
Plan a realistic number of events or tasks for each day.
You may be depressed. Many people who are depressed have trouble concentrating. Again, this is something you can discuss with your counselor, doctor, or someone close to you.
Trouble feeling or expressing positive emotions
Remember that this is a common reaction to trauma. You are not doing this on purpose. You should not feel guilty for something you do not want to happen and cannot control.
Make sure to keep taking part in activities that you enjoy or used to enjoy. Even if you don't think you will enjoy something, once you get into it, you may well start having feelings of pleasure.
Take steps to let your loved ones know that you care. You can express your caring in little ways: write a card, leave a small gift, or phone someone and say hello.
A Final Word
Try using all these ways of coping to find which ones are helpful to you. Then practice them. Like other skills, they work better with practice. Be aware that there are also behaviors that DON'T help. Learn more about these negative coping methods that you should avoid in our Self-Help and Coping section. You will also find information there about lifestyle changes that can help you cope with PTSD.