How To Deal With PTSD And Anxiety
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Going through a traumatic experience can result in effects that linger long after the event is over, potentially impacting your emotions, cognitive function, and behavior. While some emotional disturbance can be expected after trauma, many people have trouble processing their feelings and find that specific things can trigger flashbacks or other PTSD symptoms. There can be many options for PTSD treatment, including a variety of therapies and medications. You can also use coping and grounding skills in the moment to manage PTSD symptoms. Treatment can begin in person or online with a licensed mental health professional.
What is post-traumatic stress disorder?
According to researchers at the American Psychiatric Association, post-traumatic stress disorder (PTSD) can be defined as a mental health condition that can develop in people who’ve been through or witnessed a traumatic event. People living with PTSD frequently experience symptoms that can cause intense emotional, mental, and physical distress, often making it extremely difficult to function in daily life.
What causes post-traumatic stress disorder?
As Is the case with many mental illnesses, researchers have not identified one single element that makes one person develop PTSD after a traumatic event while others do not. Instead, it appears to be a combination of risk factors that can make someone more likely to experience this condition.
Examples of risk factors for PTSD include:
Genetics
Having experienced trauma in childhood
Not having enough social support after a traumatic event
Having additional life stressors after experiencing trauma, such as injury or job loss
Statistics about post-traumatic stress disorder, anxiety, and depression
Some statistics about PTSD from the US Department of Veterans Affairs include the following:
Around 6% of people in the US will experience PTSD at some point in their life.
Most people who experience trauma will not develop this condition.
Those who identify as women are likelier to develop PTSD, possibly because of their increased likelihood of experiencing certain types of trauma like sexual assault.
Veterans are likelier than non-military personnel to develop PTSD.
PTSD is frequently comorbid with other mental illnesses, such as anxiety and depression.
How post-traumatic stress disorder can affect your life
After living through or witnessing a traumatic event, you may have trouble processing your emotional reactions and coping with the stress they may cause. While symptoms generally occur within a month after the traumatic event takes place, some people don’t experience them until years later. PTSD can interfere with your ability to function at home, at work, or in relationships.
Common PTSD symptoms
You may have intrusive thoughts or memories of your trauma.
A heightened sensitivity to potential danger and threats may result in hypervigilance.
You may be easily startled or frightened by disruptions like unexpected loud noises.
Flashbacks reliving your trauma may occur, often causing significant distress and an inability to function.
You may avoid reminders of your trauma, sometimes to excessive lengths.
Negative shifts in your moods, thought patterns, and behaviors can occur when symptoms are intense.
You may have physical symptoms, such as a racing heart rate, shaking, sweating, and difficulty breathing.
Upsetting dreams or nightmares about your trauma may make it difficult to sleep.
You may act with irritation, anger, or aggression toward others.
Self-destructive behavior may be used as a coping strategy.
You may have feelings of guilt, shame, lack of interest, numbness, or emotional detachment from the world around you.
You may experience intrusive suicidal thoughts or behavior.
What causes PTSD trauma flashbacks?
According to recent studies, anything that reminds you of your trauma can trigger a PTSD flashback. While it can be challenging to identify what causes your flashbacks, with time you may be able to gather enough information to make some educated guesses about what can induce the overpowering memories of the traumatic event.
How to treat PTSD?
The following treatments can be widely recommended and should be safe for nearly everyone, though they may be more effective for some people than others.
Cognitive behavioral therapy (CBT)
Cognitive processing therapy
Cognitive therapy
Prolonged exposure therapy
Alternative treatments for PTSD
These treatments may not be appropriate for all people with PTSD. Your doctor or mental healthcare provider can decide whether these treatments may be right for you.
Brief eclectic psychotherapy (BEP)
Eye movement desensitization and reprocessing therapy (EMDR)
Narrative exposure therapy (NET)
Medication
Research-backed coping strategies for PTSD flashbacks
During PTSD flashbacks, you may vividly re-experience the traumatic event in the present. While relatively little research has currently been conducted into the cognitive processes and memory connections that may cause flashbacks, the medical community has developed several strategies to help people with PTSD cope and minimize the frequency and intensity of flashbacks.
Identify your trauma triggers
One of the most vital steps in managing PTSD symptoms and reducing the occurrence of flashbacks may be learning to identify, understand, and recognize your triggers. Your brain may make connections between your present circumstances and your trauma, potentially triggering intense symptoms and flashbacks. Over time, you may discover your triggers and find ways to avoid them or prepare for them by developing healthy coping skills to manage your stress reactions.
Recognize the early warning signs
Your flashbacks may seem unpredictable and impossible to control, but you may notice some patterns and early warning signs that you may experience a PTSD episode soon. Many people report perceptions of their surroundings “going fuzzy” or perceiving that they’re losing touch with the reality of their surroundings.
How to deal with PTSD episodes
Each time you experience a PTSD episode, try to examine the moments before it happened and track common factors. When you know what’s coming or which situations may be likely to cause difficulty, you can prepare an appropriate coping skill that’s likely to help you. In the moment, practicing grounding exercises like those covered below and reaching out to a trusted friend or family member can be helpful.
Reach out to your support network
When you’re working to process your feelings and move forward after a traumatic event, it can be helpful to surround yourself with supportive individuals you can trust to help you through PTSD episodes. If you know you’ll encounter one of your triggers, having someone you know with you to help if you have a flashback or other disruptive symptoms can make a tense situation easier to manage. A licensed therapist can also be a valuable addition to your support network, potentially helping you find healthy ways to cope with symptoms and minimize their impact on your life.
Learn procedures to ground yourself
Many people find success in calming the distress of PTSD symptoms with grounding techniques that use sensory information to help them connect with their present surroundings. Other helpful methods may involve turning on loud music to direct your attention, biting into something with intense flavors, such as a lemon or lime, or touching something cold that pulls your focus to the present, such as holding an ice cube.
The “five things” method
If you feel PTSD symptoms pulling you into a flashback, try grounding yourself by finding:
Five things you can see
Four things you can hear
Three things you can touch
Two things you can smell
One thing you can taste
Mindfulness skills to support those with PTSD
Practicing mindfulness regularly may also help equip you to manage PTSD symptoms. The goal of mindfulness is to cultivate a non-judgmental awareness of the present moment, so connecting to this state of mind when you start to feel triggered could be grounding. In fact, research suggests that mindfulness may help reduce PTSD symptoms in some cases, though it's not intended to be a PTSD treatment on its own.
When to reach out for support through therapy or counseling
If your PTSD symptoms are severe, cause intense distress, or interfere with your ability to function in multiple areas of your life, it may be time to seek professional help. While PTSD can be a challenging mental health condition, many people find relief with a combination of psychotherapy, medication, lifestyle changes, and evolving coping skills.
Finding a therapy or counseling provider for help coping
PTSD will typically not resolve on its own without professional treatment, so reaching out for help when you notice symptoms can be crucial. A mental health professional can evaluate your symptoms and propose an individualized treatment plan accordingly. If you're ready to meet with a therapist to receive PTSD support, there are several options available. Those who want to meet with a provider in person might contact their insurance company for a list of covered providers, ask their doctor for a referral, or use a locator tool. If you prefer to meet with a provider online, see below to learn how to get started with virtual therapy.
Benefits of online therapy for coping with PTSD
PTSD can happen to anyone after a traumatic experience. If you or someone you love is experiencing flashbacks due to post-traumatic stress disorder, consider working with a licensed therapist online through a virtual therapy platform. Online therapy is generally less expensive, has shorter wait times, and can offer flexible appointment options through phone, video call, or online chat.
Effectiveness of online therapy and counseling
According to recent research, online therapy can be an effective approach to trauma-focused healing, offering results comparable to in-person treatments. Researchers frequently recommend cognitive behavioral therapy as a first-line treatment option for PTSD from mild to moderate intensity. Many participants in the study reported that physical separation from the therapist during teletherapy made discussing past traumas easier for them.
Takeaway
How do you calm down and manage PTSD?
Everyone’s experience with post-traumatic stress disorder (PTSD) will differ, and in most cases, the best way to cope is to seek the support of medical and mental health professionals. However, there are a few techniques that may help an individual manage their symptoms. One technique that may be effective is to start an exercise regimen.
Research suggests that aerobic exercise (alone or in combination with standard treatments) may have positive mental health benefits for those experiencing PTSD. It’s important to note that in some cases, exercise may mimic some of the symptoms of a PTSD episode, such as increased heart rate and shortness of breath. It’s important to talk to your doctor before beginning an exercise regimen; in some cases, they may recommend other coping methods, like deep breathing or progressive muscle relaxation.
How to deal with PTSD?
In order to deal with PTSD, it can be beneficial to seek treatment. While PTSD may be treated with medication, many individuals find relief through psychotherapy. During cognitive behavioral therapy sessions, you may discuss your symptoms and the source of your trauma. These sessions can also involve conversations about addressing symptom severity, during which an individual may learn healthy coping skills and ways to manage stress.
In some cases, PTSD may be treated with a combination of cognitive and exposure therapy. During PTSD exposure therapy, patients will typically encounter stimuli that relate to their past trauma as a way to acclimate trauma survivors to triggers and reduce their symptoms. While this type of therapy can be stressful, it may prevent avoidance behavior, which can isolate a person and potentially aggravate their symptoms.
Does PTSD eventually go away just like an anxiety?
According to the National Center for PTSD, certain PTSD symptoms may go away within a few weeks or months after an individual’s initial traumatic experience. Other symptoms may persist for years, especially if the condition is left untreated. It is also possible for a person to develop PTSD and then have their symptoms subside for a period of time, only to be triggered again by an event in the future. In addition, it's possible for some cases of PTSD to never “go away” in a traditional sense. Instead, a person may be able to manage their symptoms and enjoy a higher quality of life than those who do not seek treatment.
What does a PTSD episode look like?
A person experiencing PTSD may have persistent or recurring symptoms that take place over months or years. However, acute periods of PTSD (or “PTSD episodes) can involve more intense symptom experiences. One of the experiences that are commonly encountered by those living with PTSD is flashbacks.
These flashbacks can cause a person to believe they are reliving the traumatic event in that present moment, which can cause significant distress and discomfort. The severity of a flashback can vary, lasting for anywhere from a few minutes to a few days and affecting multiple senses, such as sight, smell, and taste. In some cases, a flashback can include re-experiencing emotions one felt during the initial traumatic event and feeling physical sensations like pain.
What can trigger a PTSD episode?
What triggers an individual’s post-traumatic stress disorder can vary and may depend on what experience caused their initial trauma. Common PTSD triggers may include:
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The risk factors for a PTSD episode may also depend on whether a person is receiving treatment and currently has a support system. Without treatment and support, PTSD episodes may occur at a higher rate and be more severe.
What not to say to someone with PTSD?
There are several topics that may not be appropriate to bring up with someone experiencing post-traumatic stress disorder. Here are a few guidelines you can follow that may help to make people living with PTSD more comfortable during conversation.
- Unsolicited Advice: While it can be natural to want to help, offering advice to someone living with PTSD (especially unqualified advice) may cause discomfort or anger. In many cases, a person experiencing PTSD has already done a significant amount of research and could have already tried many of the tips you intend to give them.
- Jokes Concerning PTSD: Even if a person is a close friend or family member, making light of their PTSD could lead to an awkward or tense situation. Some jokes may reinforce negative stigmas about PTSD that could make an individual feel marginalized or isolated.
- Minimization or Invalidation of PTSD: One of the worst things you could say to someone living with PTSD is that their condition “isn’t that bad” or “doesn’t exist.” There is significant research that confirms both the existence and severity of PTSD; claiming that there isn’t could make you look ignorant and insensitive.
Is PTSD a form of anxiety and depression?
While previous versions of the Diagnostic and Statistical Manual of Mental Disorders classified PTSD as an anxiety disorder, that classification has changed in the DSM-5. As of 2013, PTSD is in a category known as trauma and stress-related disorders. Still, PTSD can have many of the same symptoms as anxiety disorders. Here are a few symptoms shared by both PTSD and generalized anxiety disorder.
- Sleep problems
- Mood changes
- Feelings of anger, irritability, or panic
- Negative thoughts
- Cognitive difficulties
- Avoidance of specific places or people
- Constant sense of alertness
- Muscle tension
How do you know if you are in trauma?
If you believe you may have been traumatized and are concerned you could be living with post-traumatic stress disorder, it’s important to look for the symptoms. While everyone’s experience can differ, PTSD symptoms may include:
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It may also be helpful to watch for common traumatizing events, such as severe injury, serious illness, natural disasters, sexual trauma, and extreme violence. While trauma can be caused by any incident, some experiences may cause a state of shock that could make one not realize they are traumatized.
*If you or someone you know is dealing with thoughts of suicide, it's essential to reach out for support immediately. You can contact the 24/7 National Suicide Prevention Lifeline by dialing 988.
What does PTSD do to the brain?
PTSD can increase the sensitivity of your amygdala, the area of your brain that alerts you when you may be in danger. When functioning normally, the amygdala can help you stay out of harm's way and avoid potential injury or death. Once your brain determines there is no threat, your prefrontal cortex can stop this fear response and allow you to return to your previous level of function.
For those experiencing PTSD, however, the amygdala can overreact, and the prefrontal cortex will often not be able to stop the fear response. As a result, a person with PTSD might feel constantly anxious or “on edge,” and may have physical reactions to situations that trigger them or relate to their trauma.
Is it trauma, or am I overreacting?
In some cases, an emotional overreaction can be a symptom of trauma. If you find yourself in a triggering situation and have a reaction that you consider may be excessive, that could indicate you have built-up emotions that need to be released. You may also interpret something as an overreaction due to the feelings of shame and guilt that can affect those who have experienced trauma. If you aren’t sure whether you are experiencing a trauma disorder like PTSD, the only way to be sure is to get a diagnosis. While discussing trauma symptoms with friends or family members may be helpful, it will be difficult to receive treatment without the support of medical and mental health professionals.
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