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What to try when combat memories or stress reactions hit
Start with an option that feels tolerable and fits where you are. The U.S. Department of Veterans Affairs (VA) suggests practices such as breathing exercises, muscle relaxation, meditation, stretching, swimming, yoga, prayer, quiet music, and time in nature. It also recommends connecting with trusted people, asking clearly for the help you need, and making room for pleasant activities. These are possibilities to explore, not a ranked list or guaranteed treatment. VA: Coping with Traumatic Stress Reactions.
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Choose inward focus or outward attention
If attending to your breathing feels comfortable, try a brief breathing exercise or meditation. If focusing inward feels uncomfortable, you can instead walk, listen to music, notice your surroundings, or do a familiar pleasant activity. You do not have to close your eyes or concentrate on upsetting physical sensations to practice calming skills.
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Relaxation can initially increase distress for some people, especially when attention turns toward upsetting sensations or away from the external environment. The VA advises starting with amounts you can handle and says small, manageable practice may help reduce negative reactions over time. You can combine a relaxation exercise with music or walking, adapt it, or stop if it is making things worse. VA guidance on coping with traumatic stress reactions.
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Can mindfulness or relaxation treat PTSD?
Mindfulness may be a coping practice, but it should not be presented as a proven substitute for PTSD care. The VA National Center for PTSD says the strongest recommendation for PTSD treatment is for trauma-focused talk therapies. The VA/DoD clinical practice guideline, published in June 2023, gives a weak-for suggestion for Mindfulness-Based Stress Reduction (MBSR). It finds insufficient evidence to recommend for or against several other mind-body practices—including general relaxation training, yoga, tai chi or qigong, guided imagery, and some meditation approaches—as PTSD treatments. It also finds insufficient evidence to recommend for or against mobile apps and other self-help interventions as PTSD treatment. VA National Center for PTSD: Complementary and Integrative Health (CIH) and PTSD; VA/DoD Clinical Practice Guideline for Management of Posttraumatic Stress Disorder and Acute Stress Disorder (June 2023).
“Insufficient evidence” does not prove that a practice cannot help an individual feel calmer. It means the evidence does not establish it as a PTSD treatment on which the guideline can recommend for or against its use. The VA reports that about one in three Veterans using complementary and integrative health or chiropractic services had PTSD, citing a 2020 report; that is a service-use statistic, not evidence of treatment effectiveness. It also reports that 96% of specialized VA PTSD treatment programs offered complementary and integrative health, citing a 2022 study; program availability does not show that those practices are effective treatments.
Official self-guided resources for Veterans
PTSD Coach
The VA describes PTSD Coach as a mobile app with self-assessments, symptom tracking, and coping skills. Its resource directory lists iOS and Android availability; check the VA listing and your app store for current availability. The app is a self-help resource, not a replacement for clinical assessment or treatment. VA National Center for PTSD: PTSD Coach.
RESET
RESET is VA/DoD video training designed for active-duty soldiers dealing with unwanted thoughts after deployment. It includes mindful breathing, “Leaves on the Stream,” kindness meditation, and other audio exercises. The VA says the skills may also help people affected by other traumatic events. VA National Center for PTSD: Coping With Unwanted Thoughts—RESET for Active-duty Soldiers.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.When to seek professional support
Stress reactions after trauma are common, but this article cannot determine whether what you are experiencing is PTSD. PTSD requires professional assessment. If symptoms persist, worsen, interfere with daily life, or feel unmanageable—or if coping efforts are not helping—talk with a doctor or counselor. The VA provides guidance on finding help for PTSD and offers additional self-help and coping resources.
If you are a Veteran or service member in crisis, call 988 and select 1, or text 838255 to reach the Veterans Crisis Line. For immediate danger, contact local emergency services. Veterans Crisis Line.
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