There are many different kinds of therapy that are found to be effective for PTSD. The most common form of therapy is Cognitive Behavioral Therapy (CBT). The category of CBT encompasses various types and elements of treatment used by cognitive behavioral therapists, while Cognitive Processing Therapy (CPT), Prolonged Exposure (PE) therapy, and Eye Movement Desensitization and Reprocessing (EMDR) therapy are all more specialized treatments that focus on particular aspects of CBT interventions. These are forms of trauma-focused therapy, which help people to cope with the aftermath of traumatic events.

Cognitive behavioral therapy focuses on the relationships among thoughts, feelings and behaviors; targets current problems and symptoms; and focuses on changing patterns of behaviors, thoughts and feelings that lead to difficulties in functioning.

Cognitive behavioral therapy notes how changes in any one domain can improve functioning in the other domains. For example, altering a person’s unhelpful thinking can lead to healthier behaviors and improved emotion regulation. It is typically delivered over 12-16 sessions in either individual or group format.

Cognitive processing therapy is a specific type of cognitive behavioral therapy that helps patients learn how to modify and challenge unhelpful beliefs related to the trauma.

CPT is generally delivered over 12 sessions and helps patients learn how to challenge and modify unhelpful beliefs related to the trauma. In so doing, the patient creates a new understanding and conceptualization of the traumatic event so that it reduces its ongoing negative effects on current life.

Prolonged exposure is a specific type of cognitive behavioral therapy that teaches individuals to gradually approach trauma-related memories, feelings and situations. By facing what has been avoided, a person presumably learns that the trauma-related memories and cues are not dangerous and do not need to be avoided.

Typically provided over a period of about three months with weekly individual sessions. Sixty- to 120-minute sessions are usually needed in order for the individual to engage in exposure and sufficiently process the experience.

A structured therapy that encourages the patient to briefly focus on the trauma memory while simultaneously experiencing bilateral stimulation (typically eye movements), which is associated with a reduction in the vividness and emotion associated with the trauma memories.

EMDR is an individual therapy typically delivered 1-2 times per week for a total of 6-12 sessions. It differs from other trauma-focused treatments in that it does not include extended exposure to the distressing memory, detailed descriptions of the trauma, challenging of beliefs, or homework assignments.

Reference: Treatments for PTSD. (2025). American Psychological Association. https://www.apa.org/ptsd-guideline/treatments

Coping with PTSD involves a combination of self-care, therapy, and support. Techniques include relaxation exercises, mindfulness, spending time with loved ones, and engaging in positive activities. It's also crucial to avoid self-medication and to seek professional help, such as therapy or support groups, as needed

Deep breathing exercises can be a helpful tool for managing symptoms of PTSD and anxiety. These techniques can help calm the nervous system and promote relaxation by slowing down the heart rate and reducing muscle tension. Some commonly recommended exercises include 4-7-8 breathing, box breathing, and diaphragmatic breathing.

4-7-8 Breathing:

Inhale: through your nose for 4 seconds.

Hold: your breath for 7 seconds.

Exhale: slowly through your mouth for 8 seconds.

Repeat

Box Breathing:

Inhale: for a count of 4 seconds.

Hold: your breath for a count of 4 seconds.

Exhale: for a count of 4 seconds.

Hold: your breath for a count of 4 seconds.

Repeat

Diaphragmatic Breathing:

Find a comfortable position: Sit or lie down with one hand on your chest and the other on your stomach.

Inhale slowly through your nose: Focus on expanding your stomach as you breathe in, rather than your chest.

Exhale slowly through your mouth: Allow your to contract as you release the air.

Repeat

Progressive muscle relaxation (PMR) is a technique that involves tensing and then relaxing specific muscle groups in a systematic way to induce physical and mental relaxation. It's a stress management tool that can help reduce anxiety, relieve insomnia, and manage chronic pain. Click on the button to watch a video on some PMR exercises.

Mindfulness is a type of meditation in which you focus on being intensely aware of what you're sensing and feeling in the moment, without interpretation or judgment. Practicing mindfulness involves breathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress.

Pay attention.

It's hard to slow down and notice things in a busy world. Try to take the time to experience your environment with all of your senses — touch, sound, sight, smell and taste. For example, when you eat a favorite food, take the time to smell, taste and truly enjoy it.

Live in the moment.

Try to intentionally bring an open, accepting and discerning attention to everything you do. Find joy in simple pleasures.

Accept yourself.

Treat yourself the way you would treat a good friend.

Focus on your breathing.

When you have negative thoughts, try to sit down, take a deep breath and close your eyes. Focus on your breath as it moves in and out of your body. Sitting and breathing for even just a minute can help.

Reference: Mayo Clinic (2022) Mindfulness Exercises: See how mindfulness helps you live in the moment. https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356

Spending time with supportive friends, battle buddies, and family can provide comfort and reduce feelings of isolation.

Engaging in enjoyable activities and regular exercise can help distract from negative thoughts and improve mood.