Quick Reference Sheet for Healing PTSD

Quick Reference Sheet for Healing PTSD

1. PTSD Is a Response, Not a Weakness

Your nervous system is trying to protect you. That’s what hypervigilance, avoidance, flashbacks, and panic are—they’re not failures. They’re messages. Instead of fighting the symptoms, gently ask:

“What does my body think I’m not safe from right now?”

2. Ground in the Present Moment

PTSD pulls you into the past. Grounding helps bring you back. Try these:

• Look around and name 5 things you see.

• Put your hands in cold water for 30 seconds.

• Say: “Right now, I am safe. This moment is new.”

3. Move the Trauma Energy

Trauma gets stuck in the body. You’ve got to move it. Not think it away.

• Go for a walk

• Shake your arms out

• Punch a pillow

• Do deep breathing (4 in, hold 4, 4 out)

• Scream into a towel

• Dance it out—no rules, just rhythm

4. Drop the Shame

You didn’t choose this. The symptoms are not your identity.

You’re not weak, broken, or failing. You’re healing.

Try saying: “It’s okay to not be okay. I’m allowed to take up space in my healing.”

5. Find Safe Community

Healing is hard to do alone. Connect with others who get it. Consider:

• Give An Hour – free mental health support for trauma survivors

• PTSD Alliance – resources and education

• Veterans Crisis Line

• NAMI Support Groups

• Local peer support groups or Facebook trauma survivor communities

6. Basic Self-Care = Sacred Survival

• Keep water close. Hydrate often.

• Pack snacks if you leave the house.

• Nap when needed—your brain needs repair time.

• Set alarms for meds or meals.

• Give yourself permission to pause.

7. Scripture + Strength 

“The Lord is close to the brokenhearted and saves those who are crushed in spirit.”

—Psalm 34:18

You are not alone in this. God is walking beside you even when you feel abandoned. Trust the process. Hold onto hope.