Overcoming PTSD: How Positive Self-Talk and Self-Care Techniques Empower Your Journey to Healing

I’m Michelle Elder, LMHC, and in this article, I want to share that I’m not just a therapist—I’m a survivor. For years, I lived in constant fear. My daughters' father, a man I once trusted, became my worst nightmare. Unable to co-parent peacefully, he repeatedly tried to force us back into a relationship. He would watch me through the windows at night, his presence haunting me even in what was supposed to be the safety of my home. He attempted to break in multiple times, but the police never caught him. They didn’t even conduct a full investigation. I was told over and over that because the restraining order hadn’t been served (since he was actively avoiding it), there was nothing they could do—despite the laws that said otherwise.

I felt powerless, like my life no longer belonged to me. He knew that no one was coming to help, and so he kept coming, each time more brazen. Eventually, he attacked a friend of mine with a sledgehammer, thinking they were my new partner. Now, he’s on the run, evading prison. The darkness he brought into my world didn’t just vanish when he disappeared. It left me with lingering nightmares, crippling anxiety, and panic attacks that made me question my safety at every turn. I teach others how to heal from trauma, but there I was, drowning in my own. I couldn’t sleep. I was always looking over my shoulder, afraid of shadows. But I had to become the therapist for myself—there was no other choice.

Slowly, I started using the tools I give to my clients. I practiced positive self-talk: reminding myself that I am strong, that I am safe, even when fear tried to convince me otherwise. I made self-care a priority, engaging in mindfulness, grounding exercises, and seeking out small joys each day, even when it felt impossible.

I won’t lie—he still haunts me. The memory of those nights hasn’t disappeared, but I’ve learned how to manage my PTSD. I no longer live in the constant state of terror that once consumed me.

Today, I want to share what helped me through my darkest hour. If you’re reading this and you’re struggling, I urge you to start with something as simple as positive self-talk. It’s not magic, but it’s a lifeline. Self-care is more than a buzzword—it’s survival.

Understanding PTSD and Its Impact

Post-Traumatic Stress Disorder (PTSD) is a mental health condition triggered by experiencing or witnessing a traumatic event. It can result in a myriad of symptoms, including flashbacks, nightmares, severe anxiety, and uncontrollable thoughts about the event. For individuals grappling with PTSD, the struggle often extends beyond managing symptoms, encompassing negative self-talk that can hinder healing and create barriers to recovery.

The Power of Self-Talk in Healing

Self-talk refers to the internal dialogue we have with ourselves, influencing how we perceive our experiences and emotions. For those with PTSD, self-talk can be overwhelmingly negative, often reinforcing feelings of shame, guilt, or helplessness. Recognizing and altering these thought patterns is crucial for healing. Changing self-talk involves becoming aware of negative thoughts, evaluating their validity, and replacing them with affirming, positive statements. This transformation can improve emotional resilience and foster a sense of control.

Strategies to Shift Negative Self-Talk to Positive

Here are several effective strategies to help you shift from negative to positive self-talk:

Awareness and Reflection: Start by paying attention to your thoughts. Journaling can help capture negative self-talk, making it easier to identify patterns.
Challenge Negative Thoughts: Ask yourself, "Is this thought true?" and, "What evidence do I have for or against it?" This can help break the cycle of negativity.
Reframe Your Thoughts: Try to rephrase negative statements into positive or neutral ones. For example, instead of saying, "I will never get better," you might say, "I am taking steps toward healing every day."
Practice Positive Affirmations: Create a list of affirmations that resonate with you. Repeat them daily, especially during challenging times. Examples include: "I am strong," "I am deserving of happiness," and "I can overcome my challenges."
Visualize Success: Spend a few moments each day visualizing a positive outcome for your journey through PTSD. This practice can help condition your mind for success.

Self-Care Techniques to Empower Yourself

Self-care is vital for anyone experiencing PTSD, as it promotes emotional and physical well-being. Here are 100 self-care techniques that you can implement today:

Deep breathing exercises
Mindfulness meditation
Journaling about your thoughts and feelings
Engaging in physical activity (like walking or yoga)
Spending time in nature
Practicing gratitude daily
Connecting with supportive friends or family
Setting boundaries with toxic individuals
Seeking professional counseling or therapy
Engaging in creative arts (painting, drawing, etc.)
Reading uplifting literature
Listening to soothing music
Limiting social media exposure
Practicing progressive muscle relaxation
Creating a routine and keeping it consistent
Drinking plenty of water
Enjoying herbal teas for relaxation
Cooking healthy meals
Baking as a therapeutic outlet
Gardening as a form of therapy
Watching uplifting movies or shows
Taking regular breaks during the day
Decluttering your space
Designing a calming personal retreat area at home
Trying scented candles or essential oils for relaxation
Utilizing grounding techniques when feeling overwhelmed
Attending workshops or support groups
Keeping a dream journal to understand your subconscious.
Exploring inspirational podcasts
Reflecting on personal goals and setting actionable steps
Dressing in clothes that make you feel good
Volunteering for a cause you are passionate about
Writing letters to yourself or future generations
Establishing a meditation practice
Taking time for hobbies you love
Practicing self-compassion
Engaging in puzzles or brain games
Exploring therapy apps designed for PTSD
Attending yoga classes focused on trauma recovery
Practicing gentle stretching daily
Indulging in a warm bubble bath for comfort.
Limiting news consumption if it triggers anxiety
Learning a new skill or hobby
Setting small, achievable daily objectives
Using visualization techniques for relaxation
Reading poetry that resonates with you
Creating a vision board for your goals
Keeping a self-care schedule
Taking a break from devices before sleep
Exploring various styles of meditation
Creating a morning routine that inspires you
Listening to motivational speeches or stories
Practicing random acts of kindness
Writing letters of gratitude
Engaging in activities that spark joy
Connecting with animals or pets
Practicing tai chi for relaxation
Using affirmations in the morning as a daily ritual
Sorting through photos that invoke happiness
Allowing yourself to cry when needed
Engaging in laughter through comedy shows
Experimenting with new recipes for healthy snacks
Planning mini-adventures or day trips
Building a self-care toolbox with comforting items
Identifying and utilizing your support system
Learning about PTSD through books and resources
Finding supportive online communities
Developing a chore schedule to maintain a sense of order
Reflecting on personal achievements
Using guided imagery for relaxation
Practicing forgiveness towards yourself and others
Taking up knitting or crocheting to reduce stress
Meditating with crystals according to your beliefs
Engaging with motivational quotes daily
Incorporating a calming evening ritual before bed
Exploring local art exhibitions or events
Creating a pet project that ignites your passion
Playing a musical instrument
Attending live performances for inspiration
Fostering positive relationships
Donating clothes or items you no longer need
Exploring new terrains through hiking
Incorporating healthy snacks into your day
Enjoying time without a schedule
Taking time to reflect on your personal values
Writing short stories or poetry
Observing the beauty around you in daily life
Performing breathing exercises in nature
Planning future activities that excite you
Taking time for stretching, especially if you’re tense
Exploring spirituality in ways that feel right for you
Taking walks with a friend for connection and support
Creating sensory experiences at home (like using different textures)
Taking care of your skin with a gentle routine
Allowing yourself to simply be without immediate tasks
Exploring different cultures through cuisine
Allowing yourself time to dream and set goals
Reflecting on the progress you’ve made
Engaging in guided relaxation or soothing recordings
Ultimately celebrating small victories in your healing.

Empowering yourself while navigating PTSD is an ongoing journey, requiring persistence and self-compassion. By focusing on transforming negative self-talk into positive affirmations and adopting self-care techniques catered to your unique needs, you can create a supportive environment for your mental health. Remember that healing is cumulative, and each small step counts. With the right tools and perspective, you can cultivate resilience and foster a healthier mindset.

National Domestic Violence Resources:

National Domestic Violence Hotline

Website: https://www.thehotline.org
Phone: 1-800-799-SAFE (7233)
Text: Text “START” to 88788
Provides 24/7 confidential support, resources, and advocacy for survivors of domestic violence.

RAINN (Rape, Abuse & Incest National Network)

Website: https://www.rainn.org
Phone: 1-800-656-HOPE (4673)
Offers support for survivors of sexual violence, including online chat and hotline services.

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