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Post-Traumatic Stress Disorder (PTSD)

PTSD is a mental health condition that some people develop after experiencing or witnessing a traumatic event/s. This could be something like a natural disaster, a serious accident, or other types of violence. It’s important to note that not everyone who experiences a traumatic event will develop PTSD, and the symptoms, seriousness and duration of symptoms vary. 

Common signs and symptoms of PTSD include:

  • Re-experiencing symptoms – This can include flashbacks, nightmares, disturbing memories, or distressing thoughts about the traumatic event. The experiences can be so intense that they make the person feel like they’re reliving the event. 
     
  • Avoidance – Avoiding places, activities, or thoughts that remind them of the traumatic event. They might also avoid talking about it or avoid people and situations that trigger their memories. 
     
  • Hypervigilance – Feeling constantly on edge, being easily startled, having difficulty sleeping, or experiencing angry outbursts. People with PTSD may also have trouble concentrating and may be irritable or constantly on the lookout for danger.  
     
  • Negative changes in thoughts and mood – PTSD can lead to negative changes in a person’s thoughts and feelings.  These feelings can include feeling numb or detached, experiencing feelings of guilt or shame, losing interest in activities they once enjoyed, or having difficulty experiencing positive emotions.

PTSD affects daily life and relationships, but with support and treatment, many people can learn to manage their symptoms and lead fulfilling lives. 

Five tips to manage PTSD

Managing PTSD can be a complex process and recovery is a journey. What works for one person may not work for another. It‘s essential to be patient with yourself or the person with PTSD, and to continue seeking support and treatment as needed. 

Seek Professional Help

Consult with a mental health professional who has experience in treating PTSD. Treatments could include cognitive-behavioural therapy (CBT) or Eye Movement Desensitization and Reprocessing (EMDR). 

Practise Mindfulness, Relaxation and Self-compassion Techniques

Practicing mindfulness, deep breathing, meditation and muscle relaxation can help you learn to notice your thoughts and feelings.  

Working to notice your thoughts and feelings in the moment is very important for someone with PTSD. PTSD often means your thoughts wander to the past traumatic event. This leaves you feeling guilt, shame or anger at what happened or focusing attention on bad things that could happen in the future, causing fear and anxiety.  
 
Allow yourself the space to experience what you’re feeling without judgement. 
 

Be patient with yourself

Being patient, kind and compassionate with yourself includes being flexible and realistic with the expectations you place on yourself. Instead of expecting yourself to function at your normal capacity, break tasks down into smaller, manageable steps and celebrate your achievements. This can help build confidence and a sense of control. 

Establish a Routine

Creating structure in your daily life can provide a sense of stability and predictability, which can be comforting for someone with PTSD.  
 
Build your routine around healthy lifestyle choices – including regular exercise, ensuring you’re getting enough sleep, eating a balanced diet and activities which bring you joy and fulfilment. 
 
Try avoiding activities that will worsen symptoms of PTSD, such as alcohol and drug use.

Establish a Routine

  • Re-experiencing symptoms – This can include flashbacks, nightmares, disturbing memories, or distressing thoughts about the traumatic event. The experiences can be so intense that they make the person feel like they’re reliving the event. 
     
  • Avoidance – Avoiding places, activities, or thoughts that remind them of the traumatic event. They might also avoid talking about it or avoid people and situations that trigger their memories. 
     
  • Hypervigilance – Feeling constantly on edge, being easily startled, having difficulty sleeping, or experiencing angry outbursts. People with PTSD may also have trouble concentrating and may be irritable or constantly on the lookout for danger.  
     
  • Negative changes in thoughts and mood – PTSD can lead to negative changes in a person’s thoughts and feelings.  These feelings can include feeling numb or detached, experiencing feelings of guilt or shame, losing interest in activities they once enjoyed, or having difficulty experiencing positive emotions.

Stay Connected

People who are struggling with PTSD often end up avoiding people and social events. It’s essential to try maintaining relationships with supportive friends and family.  
 
Talking about your feelings with trusted individuals is a helpful way to process what happened to you and let your feelings out. Talking will provide you with the opportunity to be comforted and supported. If you don’t feel comfortable sharing with loved ones about how you’re doing, it’s helpful to join a support group and/or go for counselling.