Coping with PTSD

What is PTSD?

• Post-Traumatic Stress Disorder (PTSD) is an anxiety disorder that can develop after distressing events
• Persistent feelings of panic, flashbacks and nightmares around a past traumatic event
• People who have experienced a distressing event may find they face emotional challenges long after the incident took place

Post Traumatic Stress Disorder or PTSD can affect anyone. People experience PTSD after a traumatic event or events in their life. PTSD can occur immediately after a traumatic experience, but it often affects people long after the event has passed.

A trauma is a shocking and dangerous event that you see or that happens to you. PTSD can be triggered by lots of different experiences. It varies from person to person. Symptoms of PTSD include flashbacks and nightmares around the trauma, as well as difficulty concentrating and carrying out everyday activities.

Most people who go through a traumatic event will experience distress, however this usually lessens over time. People dealing with PTSD have intense symptoms that can continue long after the trauma is over.

If you think that you or someone you care about is struggling with PTSD, it's important to get help. You can find tailored support for what you're going through here.

If you're struggling to move forward or are feeling suicidal because of PTSD you're facing you can speak to CALM in confidence.

CALM’s professional helpline staff are available from 5pm to midnight every day. They can help you explore how you’re feeling and will talk things through without judgement. They'll give practical advice and suggestions to help you find a way to get help and feel better. Find out more about CALM's helpline here.

Where can I find help?

• Find more places to get help with PTSD here.
• You can get your thoughts and emotions out of your head using our Offload Your Thoughts tool. It can help you let off steam and get some perspective on what you're going through. Give it a go.
• If you're feeling suicidal or have thoughts of harming yourself, talk to CALM. Our helpline is open from 5pm to midnight every day. Find out more here.
• Outside of these hours, call the Samaritans on 116 123.
• Contact your GP for an appointment.
• PTSD UK

After a difficult or distressing event, it’s normal to experience upsetting or confusing thoughts. If these feelings do not fade after a few weeks, or if symptoms are particularly disruptive, you should speak with your GP.

Dealing with PTSD

No matter when PTSD develops, even years after the traumatic event, it can be successfully treated. Treatment will depend on how severe your symptoms are and how soon after a trauma they develop.

If you decide to seek help, you may be offered any of the following as treatment options:

• Watchful waiting – keeping track of your symptoms to monitor whether they improve or worsen without treatment.
• Cognitive behavioural therapy (CBT) – a therapy that aims to help you manage symptoms by changing the way you think and behave.
• Exposure therapy – a behavioural therapy that helps to reduce your fear or anxiety by getting you to confront the thoughts, feelings or situations you feel apprehensive about.
• Acceptance and commitment therapy – a behavioural therapy that combines mindfulness skills with the practice of self-acceptance.
• Medication – many people manage PTSD successfully using medication.

Relaxation techniques such as yoga, massage and acupuncture can also help alleviate some symptoms of PTSD. While these will not resolve post-traumatic stress disorder, they may help you to manage stress and the symptoms surrounding it.

If you’re struggling with PTSD Symptoms, some of the following might help:

• Try to bring yourself back to the moment. If your trauma or flashbacks feel very real, try to use your senses to remind you of where you are and that you are safe. Think about the smells, sights and sounds that are going on, what’s different? Try to bring yourself back to the moment.
• Positive affirmations and encouragement. You got this! No really, you do. Use positive language to let yourself know you’re ok. Find what works for you from ‘I’m safe’, to ‘I can deal with this’, and everything in between (including swears if it helps!)
• You’re not alone. Join a group where people may be having a similar experience to you. Social support is great for mental wellbeing and support groups can offer a safe space to share your feelings.
• Give relaxation techniques a go. It might not seem like your bag, but meditation, deep breathing, visualisation and progressive muscle relaxation can be useful tools.
• Self-care. Looking after yourself can help you cope with stress. Plenty of sleep, regular exercise and maintaining a healthy diet can make it easier to manage your PTSD symptoms.

If you’re finding things difficult, you can also refer yourself directly to a psychological therapies service through the NHS.

If you’re experiencing PTSD it can be difficult to put how you’re feeling into words. Here’s some ways you can start a conversation about how you’re feeling with friends, family, or a professional: