PTSD: Everyday Resources Between Sessions (Simple Guide)
PTSD (post-traumatic stress disorder) can bring intrusive memories, hypervigilance, and disrupted sleep. This text is educational; it does not replace therapy. The idea is to give you everyday resources you can practice between sessions .
What is PTSD?
After a traumatic experience, some people develop persistent symptoms: flashbacks, avoidance, irritability, insomnia. The path to improvement is gradual and often combines therapy (e.g., EMDR, CBT) with daily routines.
Common signs (without diagnosis)
- Intrusive memories or nightmares.
- Constant alertness or easy startles.
- Avoidance of places or people that remind you of the event.
- Difficulty sleeping or concentrating.
Tolerance and grounding window
We work to stay within the "window of tolerance": a manageable activation that allows us to function without overdoing it. When it gets too high, grounding helps bring it down a notch: brief breathing, cold touch, and tactile anchoring.
5 daily tools
- Breathing 4–4 : Exhale first. 2′ several times a day.
- Cold contact : hands with cool water or compress on the back of the neck for 20–30″.
- Short movement : 10′ of walking or stretching.
- Tactile anchor : A discreet object that you can touch/rotate (e.g., fidget ring ).
- Short writing : 5 minutes to put on paper what you feel, without judging.
How to integrate a sensory anchor
Stress-relieving jewelry offers a short gesture (a gentle spin) that translates activation into action. It doesn't replace therapy; it accompanies it . Try: "10 spins + anchor word" (e.g., "here").
Where to ask for help
- WHO: Mental Health
- CAMH (Canada): Resources
- Mind (UK): Clear information
- Find a Helpline: Helplines by Country
Disclaimer: Seek professional support if your symptoms limit your daily life or you feel at risk.
If a tactile anchor helps you focus, check out Calagir's anti-anxiety rings .
Quick questions
Does PTSD go away?
With proper treatment, many people reduce symptoms and regain quality of life. Progress is gradual.
Can I practice these techniques if I'm already in therapy?
Yes, discuss this with your therapist to integrate them into your plan and adjust timings.
Are sensory aids safe?
Yes, when used as a behavioral support (e.g., a spinner). They are not a treatment on their own.
What do I do if I have a flashback in public?
4-4 breathing, cool touch if possible, tactile anchor, and find a quiet place. Ask for help if you need it.