In this article we will focus on some worksheets, planning and other activities to help you plan for a better tomorrow.

Take time to write out some of the things you can remember that make you feel upset. Try to focus on the techniques you used then to help you combat those experiences.

Plan

This week, plan to spend time with your family and friends: try to plan something fun that you will enjoy. Focus on dealing with people you trust and love.

Activity

Spend some time researching the Internet, newspapers, or books to read about others experiences that are similar to yours. Learn how they overcome their problems or fought to defeat PTSD. Often when one sees how others overcame their problems, it makes it easy for them to find an outlet too.

Spend some time writing out your feelings and thoughts in the next worksheet. Try to include something about your past that you can recall that lead to your PTSD. Try to find a way to combat those memories so that you prevail.

Use some positive interpretation to overcome negative thinking

This technique is used to reframe your problems. We will work on changing your statements in this article.

Instead of saying something hostile for example, state “This is a concern of interest to me.” Try to view anger as a positive force, unless it leads to violence.

Instead of saying “I am upset” start saying, “I can take control of my life.”

When you start using positive connotations, it helps you to see things more clearly. Instead of saying something negative like “I’m mad,” say, “I am concerned about…” Then move to do something about it by finding a way to solve the problem.

When flashbacks occur, and they will until your PTSD is totally managed, try to struggle out of the situation and come back to the here and now. Realize that your feelings and concerns are real but understand that if someone hurt you ten years ago that doesn’t mean they can hurt you now Forgive yourself. Don’t sit around blaming yourself for what others did to you. Those people caused you hurt and pain and they are responsible for their actions and not you.

When painful memories resurface, take some time to analyze them instead of repressing the thoughts. Allow room to discover something new about the situation.

For example - Real life experience

A young woman was brutally raped at the age of seventeen by four men in which a woman set up the rape. The girl was led to an apartment believing that the woman was scared and wanted someone to sit with her until her husband returned home. Instead, the woman drugged her and four men brutally raped her the entire night.

Challenging the experience

The event caused the young girl’s mind to break temporary; she had a nervous breakdown as a result and a stroke. She became pregnant and had an abortion at her father’s demand, which caused the breakdown.

Her parents neglected her entirely before and after the event. What can this girl learn from that experience? 1. never trust strangers that you don’t know as far as going to their home; 2. don’t accept drinks from others that have been opened?

This girl survived Multiple Personality Disorder and lifelong PTSD. The ultimate positive that came from this single event and not even thinking about the many that were before and after that event is this girl now is helping you overcome PTSD through CBT:

I’ve nearly lost my life many times, and was attacked by more than one person can usually handle by various people. I am well today and doing very good at succeeding in life. I have published four books, many poems, and continue working my online business between mental health therapy in which I provide to others. I have 13 years of college and 8 degrees.

If you think you cannot overcome PTSD and look forward to a better future, then you are misleading yourself.

I’ve shared some of my own experiences with you to help you to see that the flashbacks, night sweats and tremors, nightmares, etc can soon be a part of your past instead of steady being a part of your future.

Flashbacks occur form painful memories intensely vivid memories from traumatic experiences that return repeatedly. These flashbacks appear with scenes from past events that develop as a narrative out of order, to fill in information or explain something in the present. Use them as learning tools. Instead of letting the flashbacks attack you in a negative way, use them as enforcers to see ways to solve your problems. Don’t be afraid of your emotions as they are natural enforcers that help you conquer PTSD When anxiety attacks, – dance, sing, do something creatively inspiring to combat the anxiety. Watch some comedies or find something humorous in your day. Go online and look up some jokes or humor.

When depression hits – take a soothing bath, pamper yourself. Do something that helps you to relax? Watch an animation, or meditate by going into a peaceful place in your mind and enjoy.

When you feel angry – accept that anger is a valid emotion. Turn it around by considering your anger as a positive force, state “I am concerned” instead of “I am angry”.

When you feel panicky – Use the steps giving to you to combat anxiety. Don’t let the panic win otherwise you lose control. Dance, sing, or do something that you enjoy to combat the feeling.

Learn to accept that it is OK to show emotions. Most people with PTSD have been punished harshly in many instances by others who harmed them for showing emotions. It is OK to cry even if you don’t have a reason to cry. It is OK to feel upset. It is ok to be angry or concerned. It is ok to feel joy and happiness.

When the pain is too much – find someone that you trust and love that will help you combat the painful feelings. Stick with caring people that love you.

Insomnia – ask your doctor about Trazadone. Do some meditation before going to sleep. Change your room around to see if that helps. Use your breathing techniques to combat the sleeplessness. Don’t allow your thoughts to roam. Instead, scream ‘STOP’. Continue to scream ‘STOP’ until you feel at ease. Try to fall asleep at the same time every night to get into a routine. If you can’t sleep after so long, get up and read a book or do something that tires you out. Avoid action movies, horror flicks, or other mind-boggling stuff that causes anxiety and stress.

When you show your thoughts that you are in control, gradually those thoughts will stop interrupting your nights.

When nightmares occur – write them on a piece of paper quickly. Don’t dwell on it; instead, realize it is a dream and it cannot hurt you. Write, write, and write some more until you feel relief.

When night sweats occur – it is usually from nightmares that you may or may not remember. If you remember them, write them down immediately, if not, get a towel to wipe your body and face and work to go back to rest.

Conclusion

We have gone over various cognitive-behavioral techniques to help you combat PTSD. Remember it is a condition that you can get well from. Follow this guide precision and use it daily until you find relief of your posttraumatic stress. If you need more help, be sure to use the Live Chat and ask for help.