What is Post Traumatic Stress Disorder (PTSD) & Trauma?

PTSD is a mental health condition that can develop following repeated exposure to stressful events or after a single incident or exposure to a significantly stressful event. It is normal to have a reaction and some distress following a stressful event. However, folks living with PTSD have symptoms that persist months and even years after the events have resolved. It is important to note that folks can also develop PTSD from hearing about a trauma someone else lived through or seeing someone else be harmed. Getting treatment for PTSD can help resolve or minimize symptoms. Tools can be learned to help live with and manage difficult symptoms better.

Four categories of trauma symptoms:

Intrusions:

The traumatic event is persistently re-experienced in the following way(s):

• Unwanted upsetting memories

• Nightmares

• Flashbacks

• Emotional distress after exposure to traumatic reminders

• Physical reactivity after exposure to traumatic reminders

Avoidance:

Avoidance of trauma-related stimuli after the trauma, in the following way(s):

• Trauma-related thoughts or feelings

• Trauma-related external reminders

Negative Alteration/Mood:

Negative thoughts or feelings that began or worsened after the trauma, in the following way(s):

• Inability to recall key features of the trauma

• Overly negative thoughts and assumptions about oneself or the world

• Exaggerated blame of self or others for causing the trauma

• Negative affect

• Decreased interest in activities

• Feeling isolated

• Difficulty experiencing positive affect

Alterations in Arousal/Activity:

Trauma-related arousal and reactivity that began or worsened after the trauma, in the following way(s):

• Irritability or aggression

• Risky or destructive behavior

• Hyper-vigilance

• Heightened startle reaction

• Difficulty concentrating

• Difficulty sleeping

Tips for managing symptoms of PTSD include:

Mindfulness or Grounding:

1. Breathe in for five and out for five - five times.

2. Name five things you see; touch four things; listen for three sounds; smell two smells; and taste one thing.

3. Utilize a weighted blanked.

4. Splash face with cold water or apply an ice pack.

5. Take a time out.

Validation or Normalization:

1. Give yourself time to heal and be patient.

2. Find a provider you trust who is trauma informed and trained in working with folks living with PTSD. If not a provider, consider a community support group.

3. Validate your symptoms and normalize that as a survivor of trauma your symptoms make sense given what you went through and can get better over time.

How PSR can Help:

At Sanare PSR we help folks living with PTSD by creating symptom management plans; working to set up your home to be more comfortable and healing; coordinating and accompanying you on difficult appointments related to your trauma; providing supportive counseling; and helping you create structure that includes connection to community and the activities of life that align with your values and bring you purpose and joy.