PTSD Nightmares

Hello,

I don't have PTSD, but I have clients that do. I'm so sorry that you have to endure this, but it will get better-especially if you talk about it and find healthy ways to cope. Are you in any therapy? Have you tried EMDR? It's very effective for people who have PTSD. As far as helping you cope with the flashbacks and nightmares presently-distraction is great i.e the movie, reading etc. One thing you can also try is journaling about what has happened to you. Try writing it down to the last detail-get it out of a constant cycle of thought within your mind. Also, think about other positive ways you can cope. Exercise-talking about it :-)--meditation--yoga? Whatever works for you. Congratulations also on being sober. I'm not sleeping yet but I soon will be. Just try reminding yourself that the state that you're in (panic attacks etc) is temporary. Focus on your breath-deep breathing for a few minutes is more effective than Valium. One thing I've noticed that's helpful too for people is creative visualization and a technique called 3X5. Here are a few websites for some basics
http://psychcentral.com/lib/9-ways-to-reduce-anxiety-right-here-right-now/00017762

http://ct.counseling.org/2010/10/unlocking-the-grip-of-ptsd-nightmares/

Feel free to add me if you wish. I truly hope your night gets better. Just remember you are safe now and this to shall pass.

Fellow insomniac here... also glad you're taking charge.
I've had some really bad moments myself. I was diagnosed with a rare form of bone cancer. Chemo, radiation and lots of surgery have left me a different person mentally and physically. Besides having to re-learn to sit, then walk, etc., I have major anxiety attacks. These have gotten better over time thankfully. It's been almost 3 years.
When i feel sorry for myself, which happens to all of us, I overeat. Hence my being on MFP.
What has helped me are family and friends. I also try and say thanks for all the good things in my life every morning as they say optimism actually can improve your health. I try and think of those that have it worse than me- there is always someone worse off. I truly believe that I need to make the most out of life, as it truly is precious. Having had two heart attacks, you must have faced mortality. It is truly terrifying.
Anyway, just rambling. Here's a virtual hug coming your way. Sometimes that does more good than anything else.

I have PTSD........ since doing therapy (2nd time around) I've been a lot better but it takes a long time and it takes someone who knows what they're doing with PTSD because some therapists make things worse and just put people off the whole idea of therapy altogether. But it does work, and don't be afraid to get a different therapist if the one you're with isn't really helping, or to go private if you're not getting adequate treatment via the NHS or your insurance company. Therapy isn't that expensive compared to other medical treatments. If money's limited most private therapists will see you fortnightly rather than weekly or may even be able to negotiate fees based on what you can afford. And many will do therapy over skype etc so if there's no-one in your area that's an option to look into.

I don't want to discuss the details of how I got it. But it's long term and I think I've finally beaten it into remission and feel like I have my life back.

anyway stuff that helps (in addition to therapy with someone who knows what they're doing):

1. getting enough sunlight/vitamin D (possibly I have some degree of seasonal affective disorder interacting with PTSD so this might be due to that)

2. heavy barbell squats are the best way to deal with anxeity/panic/how you feel after flashbacks etc, as in keep on doing more sets until you feel either normal or totally numb and the anxious feelings have gone away. This isn't the same as drowning your sorrows in some mind altering substance or similar because strenuous exercise helps to actually eliminate the stress hormones from your system.... anxiety/panic is basically the adrenal system going into overdrive because your body thinks you're in a life threatening situation and so you're pumped full of adrenaline as though you were... adrenaline is the fight or flight hormone, and so strenuous exercise is what your body expects in this situation, ie. as though you're running or fighting for your life... when you do this then it gets the adrenaline out of your system and also pumps endorphins into your system... as far as your body's concerned after you finish, you just beat the danger and you're safe now. If you just leave the adrenaline etc in your system it doesn't go away it lingers and causes other problems like being constantly anxious, on edge, jumpy, and can cause problems with your digestive system (adrenaline diverts blood away from your digestive system) and problems sleeping and long term it can cause depression as well. So strenuous exercise is a really good way to get the adrenaline and other stress hormones (e.g. cortisol) out of your system and replace them with endorphins. I find barbell squats are the best for this but other people may prefer other strenuous exercise, e.g. sprints, HIIT or anything like that.

3. healthy balanced diet - moderate fat and moderate carb..... low carb can trigger anxiety in people with anxiety disorders, it can even cause a relapse in people who have recovered from anxiety disorders. My macros are 40/30/30 i.e. very balanced. Fat and fat soluble vitamins seem to play a role in depression in that there's a link between essential fatty acid deficiency and fat soluble vitamin deficiency and an increased risk of depression and suicide... while correlation =/= causation and the mechanism of this isn't fully understood, it's still a good idea to ensure you're getting enough essential fatty acids and fat soluble vitamins. So basically no low fat or low carb diets... have a moderate intake of those and of course enough protein.

4.being able to lift really heavy weights went a LONG way to helping me get over the feelings of fear, vulnerability and helplessness that PTSD left me with. It's really hard to still believe those things about yourself when you can barbell squat your bodyweight and OHP more than your oldest child's bodyweight....

I have PTSD........ since doing therapy (2nd time around) I've been a lot better but it takes a long time and it takes someone who knows what they're doing with PTSD because some therapists make things worse and just put people off the whole idea of therapy altogether. But it does work, and don't be afraid to get a different therapist if the one you're with isn't really helping, or to go private if you're not getting adequate treatment via the NHS or your insurance company. Therapy isn't that expensive compared to other medical treatments. If money's limited most private therapists will see you fortnightly rather than weekly or may even be able to negotiate fees based on what you can afford. And many will do therapy over skype etc so if there's no-one in your area that's an option to look into.

I don't want to discuss the details of how I got it. But it's long term and I think I've finally beaten it into remission and feel like I have my life back.

anyway stuff that helps (in addition to therapy with someone who knows what they're doing):

1. getting enough sunlight/vitamin D (possibly I have some degree of seasonal affective disorder interacting with PTSD so this might be due to that)

2. heavy barbell squats are the best way to deal with anxeity/panic/how you feel after flashbacks etc, as in keep on doing more sets until you feel either normal or totally numb and the anxious feelings have gone away. This isn't the same as drowning your sorrows in some mind altering substance or similar because strenuous exercise helps to actually eliminate the stress hormones from your system.... anxiety/panic is basically the adrenal system going into overdrive because your body thinks you're in a life threatening situation and so you're pumped full of adrenaline as though you were... adrenaline is the fight or flight hormone, and so strenuous exercise is what your body expects in this situation, ie. as though you're running or fighting for your life... when you do this then it gets the adrenaline out of your system and also pumps endorphins into your system... as far as your body's concerned after you finish, you just beat the danger and you're safe now. If you just leave the adrenaline etc in your system it doesn't go away it lingers and causes other problems like being constantly anxious, on edge, jumpy, and can cause problems with your digestive system (adrenaline diverts blood away from your digestive system) and problems sleeping and long term it can cause depression as well. So strenuous exercise is a really good way to get the adrenaline and other stress hormones (e.g. cortisol) out of your system and replace them with endorphins. I find barbell squats are the best for this but other people may prefer other strenuous exercise, e.g. sprints, HIIT or anything like that.

3. healthy balanced diet - moderate fat and moderate carb..... low carb can trigger anxiety in people with anxiety disorders, it can even cause a relapse in people who have recovered from anxiety disorders. My macros are 40/30/30 i.e. very balanced. Fat and fat soluble vitamins seem to play a role in depression in that there's a link between essential fatty acid deficiency and fat soluble vitamin deficiency and an increased risk of depression and suicide... while correlation =/= causation and the mechanism of this isn't fully understood, it's still a good idea to ensure you're getting enough essential fatty acids and fat soluble vitamins. So basically no low fat or low carb diets... have a moderate intake of those and of course enough protein.

4.being able to lift really heavy weights went a LONG way to helping me get over the feelings of fear, vulnerability and helplessness that PTSD left me with. It's really hard to still believe those things about yourself when you can barbell squat your bodyweight and OHP more than your oldest child's bodyweight....

This is really useful stuff, know it's not my post but just wanted to say thank you.