Staying Well

(click here to watch the video clip)                                             You will need the latest version of 'RealPlayer' which can be downloaded here 

 

Congratulations! You have done the hard work and reduced your traumatic stress symptoms.  You’ve proven that you can make a difference to how you feel. Using the skills you have already learned you can help yourself stay well.

 

There may be times in the future when your symptoms return. This is called a relapse. If relapse occurs, it is important to identify the returning symptoms as early as possible. Many people worry about relapse, although hopefully this will not happen. By following the tips below, you can learn to cope with difficulties and be ready to deal with a possible relapse.

 

Here’s what Michael had to say about staying well:(video clip)

“I carried on using the skills and techniques I’d learned during my therapy after my treatment had ended. It was useful to carry on using things like the relaxation techniques and the tips for changing the way I thought.

(video clip)

I have had a few problems recently. I started thinking about the accident again. It was around the time of year the accident happened. I was feeling quite anxious.  I’d been well for quite some time, so it was quite a surprise to me. I started using some of the techniques I had learned in therapy and even made an appointment to see my therapist again, but when it came to it I didn't really need to go and see the therapist because I was feeling a lot brighter. I just kept thinking back to what I learned in therapy and it still helps me a lot.”

 

10 tips for staying well

 

 

1. Practise your new skills – the end of the programme should not mean you stop using the skills you learned.  You should now have a good idea what works for you. Keep using the techniques you found useful. This includes:

 

  • Taking time to relax in whatever way you found worked for you

  • Using any grounding techniques you found useful when needed

  • Using techniques to change the way you think when you notice yourself thinking unhelpful thoughts

  • Keeping active

  • Continue exposing yourself to the situations you once avoided

  • Continue following any advice you took for managing anger, sleeping, drinking moderately, problem solving or exercising.

 

2. Look out for relapse triggers – certain events can act as triggers for traumatic stress symptoms. These triggers will be different for everyone. Become aware of your own triggers and be ready to cope with them.

 

 

  • The anniversary of the traumatic event

  • Stressful life events (divorce, losing a job, losing a loved one)

  • Stress at work

  • Arguments with loved ones

  • Changes in medication

3. Look out for relapse warning signs – a relapse will not usually happen without warning.  Warning signs such as changes in how you feel or act may let you know that you are in danger of a relapse. These warning signs are different for everyone. Knowing your own warning signs will help you predict and cope with a relapse.

  • Changes in your mood - feeling more anxious, stressed or depressed.
  • Changes in your behaviour – such as avoiding people or places, drinking more or becoming withdrawn from activities.
  • Changes in your thoughts – such as thinking more negatively, or having angry thoughts.
  • Changes in your sleeping pattern – such as difficulties falling or staying asleep.
  • Lack of concentration.

4. Let loved ones know your triggers and warning signs – so that they can also be watchful.

 

5. Monitor how you’re feeling – some find it useful to continue keeping a diary. Others find that rating their anxiety levels daily helps them predict when their symptoms might return.

 

 

6. Manage everyday stress - if you’re feeling stressed by daily life, there are steps you can take to feel better:

  • Know your limits and say no to any extra demands made of you.
  • Take one step at a time. If you feel like you have too much to do, make a list and work on it one task at a time.
  • Try to work out what makes you feel stressed and change these things.
  • Talk to someone when you feel stressed. Let others know that things are getting too much.

 

7. Live a healthy lifestyle – eat a healthy diet, sleep well and exercise regularly.  If you have cut down on alcohol or other drugs as part of the programme, stick to this. Keeping a healthy lifestyle will keep you feeling well and able to cope with any obstacles.

 

8. Continue taking any medication – as you are instructed to.

 

9. Connect with others - spending positive time with loved ones can help your mood, confidence and self esteem.

 

10. Know what to do in the case of relapse – so you can act to control your symptoms. Refer back to the self help materials. You have managed to improve your symptoms once and you can do so again by following the same techniques.

 

  • Refer back to the relaxation module and use the methods you found worked for you.

  • Use the grounding techniques you learned when you feel the need.

  • Try using techniques to change the way you think if you find that you are experiencing unhelpful thoughts.

  • If you find you have become inactive, use the techniques you learned to become more active.

  • If you start avoiding things, create another ‘fear ladder’ and work through it as before.

  • Continue following any advice you took for managing anger, sleep, drinking moderately, solving problems or exercising.

If things don’t seem to be working make an appointment with your GP or therapist to discuss what to do next.

 

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