Strength in the Storm: 5 Self-Care Keys for PTSD

Healing from trauma is not simply about getting over it—it’s about restructuring your mind, reclaiming your life, and forging a path forward that is not dictated by past suffering. If you’ve embarked on Cognitive Processing Therapy (CPT) for Post-Traumatic Stress Disorder (PTSD), you’re already engaging in an act of profound courage. But therapy alone isn’t enough. To make real progress, you must fortify yourself with structured, disciplined self-care. Here’s how you do it.

1. Master Your Breath—Take Control of Your Body’s Response

PTSD thrives on physiological chaos. Your nervous system, hijacked by past trauma, fires off alarms at the slightest provocation. If you want to reclaim control, you must first regulate your breath. Mindful breathing isn’t just some new-age relaxation trick—it’s a direct means of commanding your body to stand down.

Try this: Breathe in deeply, filling your lungs. Hold it for a moment. Then exhale—longer than you inhaled. That longer out-breath signals to your body that you are not in danger. Master this technique. Use it. It is a tool, and in moments of stress, it can bring you back to the present.

2. Set Boundaries—Protect Your Energy

When you’re healing, your emotional bandwidth is not unlimited. If you’re in CPT, you’re doing hard work—challenging old thought patterns, reprocessing painful experiences. That alone is enough. So, for the 12 to 16 weeks of treatment, recognize this truth: it’s okay to say no.

Set boundaries—clearly, firmly. If certain people, places, or conversations drain you, step back. You are not obligated to overextend yourself. The time for expansion will come, but for now, conserve your strength.

3. Engage Your Body—Because Trauma Lives There, Too

You might not feel like moving. That’s understandable. But here’s the reality—your body holds trauma, and physical movement is one of the most effective ways to release it. Exercise is not just about fitness; it’s about regulating your nervous system.

Find something that works for you—a brisk walk, weightlifting, a dance class. It doesn’t matter what it is, as long as it gets you moving. Motion counteracts stagnation, and stagnation feeds PTSD. You need to move forward—literally.

4. Cultivate a Social Network—Choose the Right People

PTSD isolates. It convinces you that you’re alone, that no one understands. But that’s not true—and you need to actively resist that narrative. Connection is essential. Surround yourself with people who respect your journey. Not every conversation has to be about trauma—in fact, some of the most healing moments will come from laughing until your stomach hurts with the right friends.

Your social network isn’t just about support—it’s about reminding yourself that you are more than what happened to you. Choose relationships that restore you, not deplete you.

5. Practice Self-Compassion—Don’t Be Your Own Enemy

You’re going to have bad days. You’re going to feel like you’re not making progress. You’re going to wonder why you still struggle. When that happens, you have a choice: will you berate yourself, or will you show yourself grace?

Healing is not linear. Setbacks are not failures. They are part of the process. The key is to treat yourself with the same kindness you would extend to a friend. Would you shame them for struggling? No. So don’t do it to yourself. Instead, acknowledge progress—no matter how small.

Final Thought: Self-Care is Not a Luxury—It’s a Necessity

Recovering from PTSD is hard. There’s no way around that. But you can rebuild. You can create a life where trauma doesn’t dictate your every move. The principles above are not nice-to-haves—they are essential tools. Use them. Strengthen yourself. Take this journey one step at a time.

And when it feels impossible? Take a breath. Hold it. Let it out—longer than you inhaled. Then take the next step. Because you can.