Coping With Chronic PTSD Symptoms: Strategies For Recovery
Post-traumatic stress disorder (PTSD) can cause distressing symptoms and challenges to arise after a traumatic event or multiple traumatic experiences. In some cases, symptoms may persist for significant periods. Understanding chronic PTSD can be a step toward finding treatment and support for recovery.
What is chronic PTSD?
Post-traumatic stress disorder is a mental illness that may develop after a person has experienced a traumatic event. Traumatic events and risk factors can be varied and may include witnessing violence, natural disasters, war, car accidents, childhood abuse, and other events. Individuals with post-traumatic stress disorder may experience symptoms like intrusive thoughts, avoidance behaviors, changes in reaction to events, and negative changes in thinking and mood.
In some cases, individuals with PTSD may experience extended or chronic PTSD symptoms, which may continue, even with treatment, for a longer time. Chronic PTSD is not the same as complex PTSD; complex PTSD involves trauma over an extended period, while chronic PTSD causes symptoms to extend for longer than expected. Treatment can be effective at managing and treating PTSD symptoms and may improve patient outcomes over time. Managing symptoms may begin by seeing a doctor or mental health professional who can provide you with a treatment plan and coping strategies.
Understanding chronic PTSD symptoms
Chronic PTSD symptoms are the same as traditional PTSD symptoms. However, they occur over a longer period. Although different people may develop PTSD symptoms in different ways, symptoms of PTSD may include those from the following categories.
Avoidance symptoms
Individuals with PTSD may experience traumatic event avoidance symptoms in which they attempt to avoid certain areas, people, items, or situations associated with a traumatic memory. For example, a person who has PTSD due to a car crash may avoid getting into a car to avoid anxiety and stress.
Cognitive and mood symptoms
PTSD may cause a person to experience difficulty in feeling positive emotions. They may have ongoing negative emotions outside of their typical range of feelings, such as guilt or shame, as well as negative thoughts about the world as a whole. A person with PTSD may also experience difficulty remembering key facts related to their trauma.
Intrusive thoughts
A person with PTSD may experience unwanted, distressing thoughts, memories, or images that repeatedly enter the mind. These thoughts can be vivid and contain scary imagery, often causing distress and anxiety.
Re-experiencing
Re-experiencing is a specific type of intrusive thought in which a person mentally experiences the trauma that occurred repeatedly. Re-experiencing symptoms can make it challenging to move on and may increase overall anxiety.
Hyperarousal
Individuals with chronic PTSD may experience agitation, hypervigilance, difficulty concentrating, and an exaggerated startle response. For people with PTSD, hyperarousal may stem from believing one is at risk of experiencing trauma again, which impacts how they interact with the world.
What is the difference between PTSD and chronic PTSD?
While the symptoms of chronic PTSD are the same as traditional or acute PTSD, a key difference lies in the duration and persistence of symptoms. Chronic PTSD symptoms can last for years or even a lifetime if left untreated, whereas acute PTSD symptoms may lessen or resolve within a few months for some individuals.
Chronic PTSD symptoms may impact a person’s interpersonal relationships at home, school, or work. Symptoms like emotional numbing, irritability, and difficulty trusting others can strain relationships with family members, friends, and romantic partners. Some individuals with chronic PTSD may withdraw from social interactions and isolate themselves, potentially leading to loneliness and further impacting relationships.
The long-term nature of certain symptoms can impact physical health. For some with chronic PTSD, maintaining a healthy lifestyle can be challenging, and PTSD may be associated with an increased risk of chronic health concerns like cardiovascular disease, gastrointestinal issues, and autoimmune disorders. PTSD may also be associated with the risk of substance use disorders, which can have a negative impact on various physical health-related conditions.
Developing coping strategies
Although chronic PTSD may negatively impact a person’s life, there are coping strategies and support available that can reduce or eliminate symptoms over time. For individuals with PTSD, it may be helpful to develop a strong support network that can include friends and family.
This support network can be a group of people that a person with PTSD can lean on or discuss symptoms with. They may be able to spot changes over time that someone living with traumatic memories struggles to notice. PTSD-specific support groups may also be available, which can allow individuals with PTSD to discuss strategies and feelings in a safe space.
In addition to developing a strong support network, it may be beneficial to learn effective post-traumatic stress disorder management techniques, which may include the following:
- Mindfulness and relaxation techniques: Deep breathing, meditation, and mindfulness techniques may reduce stress and the impact of PTSD symptoms.
- Healthy lifestyle choices: Eating nutritious foods and getting daily exercise have been shown to reduce stress and anxiety related to PTSD.
- Avoidance of triggers: Although avoidance of symptoms may not be a long-term solution, initially identifying and avoiding triggers that worsen PTSD symptoms may prevent re-traumatization. For example, an individual may avoid certain places, people, or activities that are reminders of the traumatic event.
- Routine: Developing a daily routine can provide a sense of stability and predictability, which may be comforting for individuals with PTSD.
- Boundaries: A person with PTSD may find benefit in saying no to activities or events that may be overwhelming. Boundaries may protect one’s mental well-being and ensure others are aware of limits.
- Education: Understanding mental health may help an individual make healthy choices related to recovery. This confidence may reduce stress and help a person have a greater sense of control over the impacts of their condition.
When trying new coping strategies or techniques, note that what works for one person may not work for another. Consider trying different approaches and adjusting them based on individual symptoms. Work with a mental health professional when developing a treatment and recovery plan. A therapist or other mental health professional may have specialized training in identifying triggers.
Seeking professional help
Chronic PTSD symptoms may be resistant to various treatment methods. Seeking professional help may allow a person with PTSD to try various treatment methods, potentially including medication or therapy options like narrative exposure therapy, eye movement desensitization and reprocessing therapy, or brief eclectic therapy.
While a therapist may use any of these therapy techniques, the most commonly recommended treatments are cognitive-behavioral therapy (CBT), cognitive processing therapy (CPT), and prolonged exposure therapy. Each of these treatments involves identifying and overcoming various triggers related to a person’s PTSD. Below is an overview of each method:
- Cognitive behavioral therapy (CBT): Cognitive-behavioral therapy is a widely used and often effective treatment for various mental health conditions, including PTSD. This modality helps individuals identify and change negative thought patterns and behaviors that might contribute to their symptoms.
- Cognitive processing therapy (CPT): CPT is a specific type of CBT that is often considered effective in treating PTSD. It focuses on helping individuals understand how traumatic events have affected their thoughts and beliefs and how these thoughts and beliefs may contribute to their symptoms of PTSD.
- Prolonged exposure therapy (PET): PET is a type of CBT that is used to treat PTSD. It is based on the principle that confronting and processing traumatic memories and situations may reduce the symptoms of PTSD.
Alternative support options
In some cases, it may be challenging to access in-person support for PTSD. Online therapy may offer clients flexibility without sacrificing the quality of treatment. Through online therapy through platforms like BetterHelp, a person with PTSD can meet with a therapist from any place with an internet connection, whether that is at home, work, or on vacation. In addition, clients can connect with as many different therapists as needed before finding a match.
Online therapy may be an effective way to treat PTSD symptoms. Studies have shown that using various internet-based therapy methods, such as CBT or CPT, to treat PTSD may improve client outcomes over time. An online therapist can discuss the same triggers and treatment options as an in-person therapist and work with their client to create an individualized treatment plan.
Takeaway
Living with chronic PTSD can be challenging. Symptoms may include avoidance, re-experiencing, intrusive thoughts, or hyperarousal. These symptoms can cause functional difficulties that might be challenging to manage alone. If you’re living with PTSD, it may be helpful to reach out to a therapist online or in your area to develop a treatment plan and learn evidence-based coping techniques.
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