PTSD Management and Recovery Plan

Understanding Your PTSD Management Journey

Daily Monitoring and Self-Care

• Track symptoms using provided mood journal
• Practice relaxation techniques (minimum 2x daily)
• Maintain regular sleep schedule (7-9 hours)
• Follow medication schedule as prescribed

Safety Planning

1. Identify personal triggers
2. List safe spaces and support contacts
3. Keep emergency numbers readily available
4. Create a crisis action plan

Therapeutic Components

Regular Treatment Sessions

• Attend scheduled therapy appointments
• Complete assigned therapeutic exercises
• Practice coping strategies between sessions

Stress Management Techniques

• Deep breathing exercises
• Progressive muscle relaxation
• Mindfulness meditation
• Grounding techniques (5-4-3-2-1 method)

Lifestyle Modifications

Physical Health

• Regular exercise (30 minutes, 5x weekly)
• Balanced nutrition
• Limit caffeine and alcohol
• Avoid substance use

Social Support

• Attend support group meetings
• Maintain connections with trusted friends/family
• Share plan with support system

Recovery Milestones

• Set realistic short-term goals
• Track progress weekly
• Celebrate improvements
• Adjust plan as needed with healthcare provider

Emergency Protocol

If Experiencing Crisis

1. Use grounding techniques
2. Contact support person
3. Call mental health crisis line
4. Seek immediate help if safety concerns

Important Contacts

• Therapist: [Insert Number]
• Crisis Hotline: [Local Number]
• Emergency: 911
• Support Person: [Insert Name/Number]

Progress Review

• Monthly check-ins with healthcare provider
• Quarterly plan updates
• Annual comprehensive review