Overview
For some, the effects of a traumatic event are much more severe and linger for an extended period of time. Post-traumatic stress disorder (PTSD) is a mental health condition. Events that can trigger PTSD involve exposure to actual or threatened death, serious injury, or sexual violence in one, or more, of the following ways:
- Directly experiencing the traumatic event(s)
- Witnessing, in person, the event(s) as they occur to others
- Learning that the traumatic event(s) occurred to a close family member or friend.
- Experiencing repeated or extreme exposure to aversive details of the traumatic event(s), such as first responders collecting human remains or police officers repeatedly exposed to details of child abuse.
PTSD can occur in response to a one-time incident, like a car accident, physical and/or sexual violence, a natural disaster, or life-threatening injury. People may experience chronic trauma, with multiple traumatic events taking place over the course of an extended period of time, like in instances of childhood sexual abuse, physically, sexually, or emotionally abusive relationships, or combat exposure. The commonality: feeling that your or someone else's life is in danger, intense fear, and the feeling of having no control.
If any of the following are present before you experience a traumatic event, you may be more likely to develop PTSD:
- Directly experiencing the traumatic event(s)
- Witnessing, in person, the event(s) as they occur to others
- Learning that the traumatic event(s) occurred to a close family member or friend.
- Experiencing repeated or extreme exposure to aversive details of the traumatic event(s), such as first responders collecting human remains or police officers repeatedly exposed to details of child abuse.
PTSD can occur in response to a one-time incident, like a car accident, physical and/or sexual violence, a natural disaster, or life-threatening injury. People may experience chronic trauma, with multiple traumatic events taking place over the course of an extended period of time, like in instances of childhood sexual abuse, physically, sexually, or emotionally abusive relationships, or combat exposure. The commonality: feeling that your or someone else's life is in danger, intense fear, and the feeling of having no control.
If any of the following are present before you experience a traumatic event, you may be more likely to develop PTSD:
- Childhood emotional problems.
- Prior mental health concerns.
- Exposure to prior trauma.
After experiencing a trauma, the following factors increase your risk of developing PTSD:
- Poor coping strategies
- Subsequent adverse life events
- Repeated exposure to triggers
Symptoms
It's important to note that PTSD symptoms often develop within three months of the traumatic event, but can sometimes take months, or even years. Symptoms may come and go over time with reminders of the original trauma (for example: anniversaries of the trauma, news stories about similar events, seeing people or places associated with the trauma), ongoing life stressors, or new trauma(s) impacting the frequency and duration of symptoms.
Symptoms fall into four categories: re-experiencing, avoidance, negative changes in thoughts and feelings, and arousal/reactivity.
- Re-experiencing – being reminded of or re-living the event. Examples include:
- Recurrent nightmares about the trauma.
- Flashbacks – feeling as if the trauma is happening again, in the present moment, sometimes feeling the sights, smells, or other sensations associated with the trauma.
- Intense physical and/or emotional distress when exposed to internal or external triggers related to the trauma.
- Avoidance – purposely staying away from anything that may remind you of the traumatic event. This may involve avoiding:
- People and places that trigger memories of the event.
- Situations or conversation topics that remind you of the event.
- Thoughts and feelings related to the event by keeping yourself extra busy with distractions or using substances.
- Help-seeking behaviors such as meeting with a professional
- Negative changes in thoughts and feelings – changes in how you think about yourself, others, and the world at large after experiencing a traumatic event. These symptoms show up in a variety of ways, including:
- Persistent and exaggerated negative beliefs or expectations about oneself, others, or the world (“I am bad,” “No one can be trusted,” “The world is completely dangerous,” “My whole nervous system is permanently ruined”).
- Distortions in thoughts about the causes or consequences of the event, including blaming yourself for what happened.
- Forgetting about aspects of the event.
- Persistent negative emotions like horror, anger, guilt, or shame.
- Loss of interest in significant activities.
- Persistent inability to experience positive emotions.
- Feeling detached or estranged from your own experience and/or from important people in your life.
- Arousal/reactivity – the feeling of being “keyed up” or “on edge.” PTSD involves the activation of your “fight or flight” reflex and can include:
- Irritable behavior or angry outbursts.
- Reckless or self-destructive behavior.
- Hypervigilance - always being “on-guard” or overly-aware of potential danger.
- Difficulty falling and/or staying asleep.
- Exaggerated startle response – being “jumpy.”
- Problems with concentration.
Treatment
It's possible to cope and overcome PTSD. Below are recommendations you can implement now to begin the healing process.
- Take care of your physical needs. Trauma re-wires your brain, and maintaining nutritional and exercise behaviors is crucial.
- Talk to someone safe, whether this is a family member, a good friend, or a religious leader.
- Consider meeting with a mental health professional to talk about your trauma and your reactions to it. A mental health professional will not push you further than you are able to go.
- Avoid excessive substance use. You may find temporary relief, but it will worsen your symptoms overall.
- Find ways to reduce and/or effectively manage stress.
Resources
These resources can assist you in taking steps toward a healthier life.
Apps:
- PTSD Coach – provides various tools to support identifying and working on struggles in response to traumatic events. Available for free on iPhone and Android.