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Managing an illness such as post-traumatic stress disorder or PTSD can seem scary and nearly impossible to do
应对创伤后应激障碍（PTSD）这样的疾病看起来很恐怖，看似是不可能的事
but with the little guidance and some dedication, anyone can get themselves the help they need.
但是经过引导和一些专注，任何人都可以获得他们所需的帮助。
According to the National Center for PTSD, the disorder is a mental health problem that some people develop
根据国家创伤后应激障碍中心，这是一种精神健康疾病，
after experiencing or witnessing a life-threatening event like combat, a natural disaster, a car accident or sexual assault.
在经历或目睹威胁到生命的事件，如斗争、自然灾害、车祸或性侵后，一些人会患上这种疾病。
Symptoms may be temporary or long-lasting but they can be soothed with any of the countless ways to cope with PTSD, such as these.
症状可能是暂时的，也可能会持续很长时间，但是有很多方法都能够安抚他们。
1. Contact a resource.
1. 联系资源。
In addition to a number of general hotlines that you can call or text in an urgent situation,
除了在紧急情况下所拨打的热线，
there are hotlines that specialize in assisting those who suffer from PTSD.
还有些热线专门是为了帮助PTSD患者而设立的。
There are many resources specifically for veterans or victims of sexual violence.
很多资源都是专门提供给退伍老兵或性暴力受害者的。
2. Consider seeing a psychiatrist.
2. 考虑看精神病医生。
While it may sound intimidating, a psychiatrist may be able to help you decide whether medication might be a good way to help you.
虽然听起来有点吓人，但是精神病医生或许能够帮助你决定药物治疗是否是帮助你的好方法。
3. Talk to a therapist.
3. 和治疗师交谈。
Therapists and counselors are there to listen to you and to help guide you through your hardships.
治疗师和心理咨询师会倾听你的声音并帮助你引导你的困难。
They also know a variety of coping techniques and simple exercises that you can use in your everyday life.
他们还知道多种应对技巧和简单的训练，你也能在日常生活中使用。
4. Join a support group.
4. 参加互助组。
You may find it comforting or helpful to connect to others who have experienced what you have.
你或许发现和那些与你有相似经历的人交谈，能让你安心也能帮助到你。
You'd be surprised how much you can learn from talking to others.
你会惊讶的发现自己可以从与他们的交谈中学到很多。
5. Learn breathing exercises.
5.学会呼吸操练。
According to Harvard Medical School, deep breaths increase oxygen flow in your lungs,
根据哈佛医学院，深呼吸能够增加肺部的氧流量，
stabilize your blood pressure and decrease the stress response that causes your body and mind unnecessary attention.
稳定你的血压并减少导致你身体和思想不必要注意力的应激反应。
Focusing on and relaxing your breathing is a quick way to decrease that physical stressed response.
专注并放松你的呼吸是减少身体应激反应的快速方法。
6. Write out your thoughts.
6. 写下你的想法。
Stream of consciousness writing is as simple as writing your thoughts down on paper,
意识流文学和将你的想法写在纸上一样简单，
don't worry about grammar, spelling or punctuation just say whatever you need to say.
不要担心语法、拼写或发音，只要写下你想说的就行了。
7. Practice regular self-care.
7. 进行日常的自我护理。
Simple routines like brushing your teeth or taking a morning shower can provide a positive sense distraction
刷牙或早上洗澡这样的简单日常可以提供正面的注意力分散
that also contributes to your personal hygiene and sense of well-being.
也有助于个人卫生和幸福感。
Self-care can also help prevent any symptoms of depression that may occur.
自我护理也能帮助预防可能会发生的抑郁症状。
8. Be open with those you are close to.
8. 对你亲近的人敞开心扉。
No one has to suffer through mental illness alone, the support of your friends and loved ones will carry you a long way in recovery.
没人必须独自承受精神疾病，朋友和爱人的支持将在恢复过程中陪伴着你。
So try to be open about your experiences if you feel comfortable doing so.
所以试着坦白自己的经历，前提是你觉得这么做令你舒适。
Let us know your thoughts about these ways to cope with PTSD.
让我们知道你对这些方法的看法。
There are always options available to those who need them and help is only ever a phone call away.
对于需要的人来说，总会有替代选择，一个电话就会过来帮忙。
We would like to thank our sponsor 'better help' for making online counseling affordable and available.
我们想要感谢我们赞助商‘better help’，是他们帮忙让咨询热线变成可能。
We have attached a link to better help in the description box below for anyone who might be interested.
我们在下方附上了‘better help’的链接，感兴趣的人可以看看。
