It’s not a vacation until someone has a meltdown, especially if you’re with family. This can be even more of a certainty for those of us with Post Traumatic Stress Disorder.
Lately, I like to refer to my PTSD trigger events as “crap attacks.” First, it makes me laugh. Second, I got it from the TV show Bob’s Burgers, which I binged on during the last year and it is now one of my favorites. I believe the line was spoken by Tina – a teenager – who said, “Geez, Mom and Dad, don’t have a crap attack.” Since I have teenagers, I busted a gut so hard my kids now randomly yell out, “Crap attack!”
My PTSD “crap attacks” can show up even on the most relaxing or fun vacation. Here are some ways that we can take care of ourselves to avoid PTSD triggers during this down time.
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Manage Expectations of the Vacation
Some vacations do not feel like my idea of a “vacation.” I move at a slower pace than most people. While I enjoy and appreciate adventure, I’m also up for hours in the sun by the pool, dozing and reading. Others in my family – with whom I love to spend time – do not appreciate all of this down time; they like to stay on the move.
For example, when we go to Disneyland with the high school band, I know that I’m not going to have hours by the pool. I know that it will be an exciting and busy series of days, which I will enjoy, but can also make me cranky. I know that the crowds and music and heat will get to me after awhile, and I’ll probably hide somewhere – even in the nearest bathroom. Not my ideal, but managing my expectations for the vacation ahead can help me keep my emotions in check.
I don’t need to plan out every day of my vacations, but I do like to be prepared before I get there. I check out the weather, the hotel, and read up on any of the places we plan to visit. This helps me manage my expectations for the days ahead.
Bring Comforting Stuff
Hotels can feel sterile to me, even when they’re nice. I don’t know about you, but I can never have enough blankets and pillows. I always pack a thin but comfy and familiar blanket with me, along with my favorite pjs, snacks, books (on my Kindle to make packing easier), and even a couple of movies or shows I can stream.
Sometimes new surroundings can be overwhelming, and coming back to our familiar and favorite things can be very comforting. When I feel extra tired and my defenses are down, I can take a time out with a good book or one of my favorite shows, do some meditation, eat a filling snack, and be ready to head out again.
Do the Boring Stuff
It’s really tempting to have the “Hey, It’s Vacation!” mindset about everything, this may not be the best choice. At least, it’s not sustainable for me. Sure, I can eat a bacon burger and drink a couple of beers and miss my meds for a day and stay up until 2 a.m., but I will pay the consequences.
That’s the hard truth that I need to remember. I make choices and there are consequences. When I don’t do the typical self-care routines that keep me sane, my defenses can fail and PTSD crap attacks are more likely to occur.
On vacation, I try to do as many routine things as possible. If I don’t go to bed at the same time I usually do at home, that’s cool, but I need to try and get eight to ten hours of sleep. I eat regularly throughout the day – more often if we’re walking all day long, like at an amusement park. I pack my meds where I can see them, making them easy to find and take each day. While it’s tempting to skip out on this boring stuff, it can help reduce the chances of a PTSD trigger event.
Take a Time Out
Since I get overwhelmed in my own home, it’s reasonable to expect that I may be overwhelmed at some point while on vacation. Regardless of where I’m vacationing, I plan one evening that I call, “Introvert Night!”
Instead of hanging out with everyone else, I stay in my room and enjoy the quiet. Taking advantage of the clean bathtub, I take a soothing bath. I enjoy room service, splurging a little on dinner. I watch a movie or two and read. If there are other introverts that I’m traveling with, I invite them into my sanctuary…or I don’t. It just depends on what I need.
Vacations offer us a chance to manage our PTSD so that we won’t have any pesky crap attacks while we’re trying to relax. Take some time to plan what you might need so that you can make the most out of your vacation.