ptsd

PTSD symptoms can vary in intensity and duration but generally fall into four main categories:

1. Intrusive Memories:

   • Recurrent, unwanted distressing memories of the traumatic event

   • Reliving the traumatic event as if it were happening again (flashbacks)

   • Upsetting dreams or nightmares about the traumatic event

   • Severe emotional distress or physical reactions to reminders of the event

2. Avoidance:

   • Avoiding thinking or talking about the traumatic event

   • Avoiding places, activities, or people that remind you of the traumatic event

3. Negative Changes in Thinking and Mood:

   • Negative thoughts about yourself, other people, or the world

   • Hopelessness about the future

   • Memory problems, including not remembering important aspects of the traumatic event

   • Difficulty maintaining close relationships

   • Feeling detached from family and friends

   • Lack of interest in activities you once enjoyed

   • Difficulty experiencing positive emotions

   • Feeling emotionally numb

4. Changes in Physical and Emotional Reactions:

   • Being easily startled or frightened

   • Always being on guard for danger

   • Self-destructive behavior, such as drinking too much or driving too fast

   • Trouble sleeping

   • Trouble concentrating

   • Irritability, angry outbursts, or aggressive behavior

   • Overwhelming guilt or shame

Causes and Risk Factors: While PTSD can develop after any traumatic event, not everyone who experiences trauma will develop PTSD. Several factors can influence the likelihood of developing PTSD, including:

• Severity and duration of the trauma: More severe and longer-lasting trauma can increase the risk.

• Proximity to the event: Being directly involved in the event or closely witnessing it can heighten the risk.

• Personal history: A history of previous trauma or mental health issues can increase susceptibility.

• Lack of support: Having a weak support system can contribute to the development of PTSD.

There isn't a single "cure" for PTSD, but a combination of therapy, support from family and friends, and possibly medication can help. Recovery can be challenging and may take time, but it will get a little easier each day. Be patient with yourself. Dealing with PTSD can be frightening and frustrating, but remember, you are not alone.

Remember to talk about your feelings, talking can lift an imaginable weight off your shoulders even if the other person just listens.

The following are some tips from therapists, psychologists, psychiatrists and people who have struggled with PTSD recommend.

• Going to Therapy.

• Keeping yourself busy with activities, studies, reading or anything at all that you enjoy.

• Learn and find out about PTSD -It is useful for those who have been through trauma to learn more about common reactions to those events and about PTSD. Find out what is common. Find out what the signs are that you may need assistance from others. When you learn that the symptoms of PTSD often happen after traumatic events, you realize that you are not alone, weak, or crazy. It helps to know your problems are shared by hundreds of thousands of others. When you seek treatment and begin to understand your response to trauma, you will be better able to cope with the symptoms of PTSD.

• Practice relaxation methods

  Try some different ways to relax, including:

  • Muscle relaxation exercises

  • Breathing exercises

  • Meditation

  • Swimming, stretching, yoga

  • Prayer

  • Listening to quiet music

  • Spending time in nature

Here are some direct ways to cope with these specific PTSD symptoms:

Unwanted distressing memories, images, or thoughts

• Remind yourself that they are just that, memories.

• Remind yourself that it's natural to have some memories of the trauma(s).

• Talk about them to someone you trust.

• Remember that, although reminders of trauma can feel overwhelming, they often lessen with time.

Sudden feelings of anxiety or panic

Traumatic stress reactions often include feeling your heart pounding and feeling lightheaded or spacey. This is usually caused by rapid breathing. If this happens, remember that:

• These reactions are not dangerous. If you had them while exercising, they most likely would not worry you.

• These feelings often come with scary thoughts that are not true. For example, you may think, "I'm going to die," "I'm having a heart attack," or "I will lose control." It is the scary thoughts that make these reactions so upsetting.

• Slowing down your breathing may help.

• The sensations will pass soon and then you can go on with what you were doing.

Each time you respond in these positive ways to your anxiety or panic, you will be working toward making it happen less often. Practice will make it easier to cope.

Feeling like the trauma is happening again (flashbacks)

• Keep your eyes open. Look around you and notice where you are.

• Talk to yourself. Remind yourself where you are, what year you're in, and that you are safe. The trauma happened in the past, and you are in the present.

• Get up and move around. Have a drink of water and wash your hands.

• Call someone you trust and tell them what is happening.

• Remind yourself that this is a common response after trauma.

• Tell your counselor or doctor about the flashback(s).

Dreams and nightmares related to the trauma

• If you wake up from a nightmare in a panic, remind yourself that you are reacting to a dream. Having the dream is why you are in a panic, not because there is real danger now.

• You may want to get up out of bed, regroup, and orient yourself to the here and now.

• Engage in a pleasant, calming activity. For example, listen to some soothing music.

• Talk to someone if possible.

• Talk to your doctor about your nightmares. Certain medicines can be helpful.

Difficulty falling or staying asleep

• Keep to a regular bedtime schedule.

• Avoid heavy exercise for the few hours just before going to bed.

• Avoid using your sleeping area for anything other than sleeping or sex.

• Avoid alcohol, tobacco, and caffeine. These harm your ability to sleep.

• Do not lie in bed thinking or worrying. Get up and enjoy something soothing or pleasant. Read a calming book, drink a glass of warm milk or herbal tea, or do a quiet hobby.

Irritability, anger, and rage

• Take a time out to cool off or think things over. Walk away from the situation.

• Try to exercise daily. Exercise reduces body tension and relieves stress.

• Remember that staying angry doesn't work. It actually increases your stress and can cause health problems.

• Talk to your counselor or doctor about your anger. Take classes in how to manage anger.

• If you blow up at family members or friends, find time as soon as you can to talk to them about it. Let them know how you feel and what you are doing to cope with your reactions.

Difficulty concentrating or staying focused

• Slow down. Give yourself time to focus on what it is you need to learn or do.

• Write things down. Making "to-do" lists may be helpful.

• Break tasks down into small do-able chunks.

• Plan a realistic number of events or tasks for each day.

• You may be depressed. Many people who are depressed have trouble concentrating. Again, this is something you can discuss with your counsellor, doctor, or someone close to you.

Trouble feeling or expressing positive emotions

• Remember that this is a common reaction to trauma. You are not doing this on purpose. You should not feel guilty for something you do not want to happen and cannot control.

• Make sure to keep taking part in activities that you enjoy or used to enjoy. Even if you don't think you will enjoy something, once you get into it, you may well start having feelings of pleasure.

• Take steps to let your loved ones know that you care. You can express your caring in little ways: write a card, leave a small gift, or phone someone and say hello.

• Flashbacks can be very distressing, but there are things you can do that might help. You could:

  • Focus on your breathing. When you are frightened, you might stop breathing normally. This increases feelings of fear and panic, so it can help to concentrate on breathing slowly in and out while counting to five.

  • Carry an object that reminds you of the present. Some people find it helpful to touch or look at a particular object during a flashback. This might be something you decide to carry in your pocket or bag, or something that you have with you anyway, such as a keyring or a piece of jewellery.

  • Tell yourself that you are safe. It may help to tell yourself that the trauma is over and you are safe now. It can be hard to think in this way during a flashback, so it could help to write down or record some useful phrases at a time when you're feeling better.

  • Comfort yourself. For example, you could curl up in a blanket, cuddle a pet, listen to soothing music or watch a favourite film.

  • Keep a diary. Making a note of what happens when you have a flashback could help you spot patterns in what triggers these experiences for you. You might also learn to notice early signs that they are beginning to happen.

  • Try grounding techniques. Grounding techniques can keep you connected to the present and help you cope with flashbacks or intrusive thoughts. For example, you could describe your surroundings out loud or count objects of a particular type or colour. See our page on self-care for dissociative disorders for more information on grounding techniques.

You might find that certain experiences, situations or people seem to trigger flashbacks or other symptoms. These might include specific reminders of past trauma, such as:

• smells

• sounds

• words

• places

• particular types of books or films.

Some people find things especially difficult on significant dates, such as the anniversary of a traumatic experience. It can help to plan ahead for these times and use these self-care tips to help you.