You and most people with PTSD! As far as I know there isn't a cure from the outside -- EMDR didn't work for me, although the therapist believed in it passionately -- so I self-manage.
I like Pete Walker's stuff,
http://www.pete-walker.com/also a book by Gordon Turnbull called
Trauma (and something about Lockerbie in the subtitle). Turnbull's the top PTSD man in the UK and I'm considering booking myself in next time I'm over that way.
I've found that stimulants such as coffee and cigarettes make my symptoms worse, while fresh air and exercise make me feel more in control. No surprises there -- but people with PTSD (and other head problems) almost invariably do it the other way round.
Rumination is disastrous. All the usual relaxation methods apply, especially any form of meditation you can manage, but if you're ruminating you need to notice it and switch it off. Best for that is self-soothing, being able to talk yourself back to a happier space.
Do you sleep okay, without drugs? Have nightmares? Flashbacks? Conversely, could you be sleeping
too much?Traffic doesn't bother me, maybe because I'm a cyclist which requires mindfulness (or I'd be squished) and mostly playing defence. However, a thumping stereo from two blocks away can set me off.
Hope something there helps.