Post-Traumatic Stress Disorder (PTSD)
Post-Traumatic Stress Disorder (PTSD) develops from experiencing a traumatic event. This may happen from being directly involved in the incident or from witnessing it happen to someone else. Trauma can occur from a single incident, such as a fire or car accident, or from ongoing or repeated experiences, such as childhood abuse or domestic violence.
Around 70% of people will experience a traumatic event in their lives. After experiencing trauma, it’s usual to notice changes in mood, increased anxiety or difficulty sleeping. For most people, these challenges are temporary and improve within a few months. However, for some, these difficulties persist for much longer. When this happens, it may lead to the development of Post-Traumatic Stress Disorder (PTSD). It’s a lot more common than you think: an estimated 1 in 3 people who experience a traumatic event develop PTSD.
common myths about PTSD
only people in the army get PTSD
While PTSD is often associated with military personnel and veterans due to their exposure to combat, it can affect anyone who has experienced or witnessed a traumatic event. This includes survivors of natural disasters, serious accidents, personal assaults or abuse.
trauma always leads to PTSD
Not everyone who experiences trauma will develop PTSD. Many people go through traumatic events and experience temporary distress but recover with time and support. Factors such as the nature of the trauma, resilience or not having people to confide in can increase the likelihood of developing PTSD.
only men get PTSD
PTSD can affect anyone, regardless of gender. In fact, women are around twice more likely than men to develop PTSD following a traumatic event. One contributing factor can be the higher rates of sexual trauma experienced by women, which is a type of trauma strongly associated with PTSD.
what is PTSD?
Trauma refers to the emotional and psychological response to a deeply distressing or disturbing event that overwhelms a person’s ability to cope. Traumatic events can range from a car crash to experiencing discrimination or racism, or to the sudden death of a loved one. It can also include medical emergencies or other life-threatening situations like terrorist acts, war/combat, rape or other violent personal assaults.
The effects of trauma for most people reduce in severity and disappear entirely within a few weeks. However, in some cases, the symptoms endure and develop into PTSD. This will be influenced by both individual circumstances and the type of trauma experienced.
PTSD is a mental health condition that can develop after experiencing or witnessing trauma. Unlike normal trauma responses, PTSD symptoms persist for weeks or months and significantly interfere with daily life, including work, relationships or everyday responsibilities. Symptoms of PTSD may include:
- Re-experiencing the event (e.g., flashbacks, dreams or intrusive thoughts about what happened)
- Physical and emotional responses to re-living the event, such as shaking, sweating, feeling pain or crying. They may be the same reactions you had at the time of the trauma
- Avoiding places, people or activities that remind you of the trauma
- Trying to avoid thinking about what happened, which may include using substances or alcohol, self-harming, dissociating or having thoughts of suicide.
- Sleep difficulties
- Altered feelings or mood (e.g., depression, anxiety, agitation, being afraid something bad is going to happen or feeling numb).
- Feeling guilt, shame or responsibility for the traumatic event
- Hearing voices or having sensory disturbances.
what is complex PTSD?
Complex PTSD (CPTSD) can develop in cases where there is long-term or repeated trauma exposure. Although it can seem like PTSD from the outside, CPTSD has a few additional symptoms:
- Emotional dysregulation (e.g., mood swings, anger, panic attacks)
- Negative self-image (shame, guilt, worthlessness)
- Difficulties with close relationships (including isolation and distrust).
risk factors for PTSD
Although PTSD can impact anyone who experiences trauma, research shows there are certain factors that can increase the risk, such as:
- Experiencing trauma previously
- Unhelpful coping strategies, such as avoidance
- Family history of poor mental health
- Severity and intensity of the trauma experienced
- Fear of death during the trauma
- Lack of social support after experiencing trauma.
“Looking back, I can see I’ve lived with trauma my whole life because trauma doesn’t erupt from nothing, there has to be roots somewhere. But like many people, I had tried to just get on with it and put the past behind me, focus on the future. But I consistently found that whenever I tried to take steps to create more of the life that I want, I would get so far before old feelings would start to surface and I’d feel like I got pulled right back into the same space of ‘why am I feeling like this? I can’t deal with this stuff.’”
Antony talks about his experience with PTSD and how Change Mental Health‘s The Signature Project service in Edinburgh has supported him. Read more here.
I think I have PTSD; what should I do?
Recovery from PTSD takes time, but support, patience and practical steps can help people heal. While it is important to get medical help, it is also important to talk about our thoughts and feelings to friends, family or others have been through similar experiences in our community. Here are some ways you can support yourself:
1. Plan ahead
It can be helpful to create a detailed plan for your day. It can provide a sense of control and help you feel more prepared for whatever comes your way. When planning, include breaks or quiet moments for yourself if needed. During these periods, try to schedule fun activities to help you relax, lift your mood and unwind from any symptoms or emotions that may arise.
2. Remind yourself you are safe
In moments of distress, grounding yourself in the knowledge that you are secure can be a powerful coping strategy. Simple, helpful reminders like “I’m not in danger” can help reset your brain during a triggering experience. Attempting to learn a new skill during a triggering experience can be difficult. It is useful to practice this technique repeatedly before you experience one again.
3. Communicate boundaries and establish a support buddy system
Let friends and family know about your feelings and boundaries. Clear communication helps them understand how to support you during certain situations. Identify someone you trust to be your support person. Having a friend or family member by your side can provide reassurance and understanding.
4. Choose a comfortable location with familiar items
Create a dedicated self-care space that can bring comfort during symptom flare ups. Have on hand familiar items that bring you joy and comfort, like your favourite movies, soothing music or scented candles. If you plan to stay home, consider getting a weighted blanket. With the pressure applied to your body, your nervous system starts to relax.
5. Breathing and grounding
Practice deep breathing to counter anxiety. Deep breaths signal the brain to calm down. In a crisis, repeat this practice for effectiveness. Try slow breathing, with an emphasis on belly breathing. Inhale for 3 to 4 counts, exhale for 6 to 8 counts. Focus on the cool air in and the warm air out. Try grounding techniques, such as feeling the texture of an object or observing your surroundings.
6. Talk to a professional
Dealing with PTSD can make it hard to talk to others about what you have been through. That’s why seeking support from your GP or a mental health professional who specialises in trauma and PTSD is important. They may suggest talking therapies, like cognitive behavioural therapy (CBT) or eye movement desensitisation and reprocessing (EMDR) which can help you process and make sense of what happened and offer helpful coping strategies.
how do I support someone with PTSD?
Supporting someone with PTSD can be challenging, but your support can make a huge difference in their recovery. Here are some ways you can support a loved one with PTSD:
Educate yourself
Understanding PTSD is crucial when supporting someone who has it. Knowledge will equip you to respond more empathetically and effectively. There are numerous resources available, including books, articles and self-help guides on the NHS inform website.
Listen and validate
Listening without judgement while validating their feelings can make a big difference. Allow them to talk about their experiences and emotions at their own pace, without pushing them to share more than they are comfortable with. Acknowledge their pain and let them know that their reactions are understandable and valid.
Encourage treatment
Encourage them to seek help from a professional or join a peer support group for others who live with PTSD. You could offer to help them find a suitable therapist, offer to accompany them to appointments or simply be a source of encouragement as they navigate their treatment plan.
Create a safe environment
Creating a safe, calm and stable environment means being mindful of their triggers and working to minimise stressors in their surroundings. Establishing a routine can provide a sense of normality and security. Respect their boundaries and personal space and understand that certain places, sounds or situations might be overwhelming for them.
contact
Our National Advice and Support Service can help you and people you care for with mental health concerns and money worries.
We can link and signpost you to relevant local and national support, including our own Change Mental Health services, as well as supporting with debt, grants and benefits.
The service is open Monday to Friday, 10am to 4pm (closed for lunch between 12.30pm to 1.30pm). Contact 0808 8010 515, email advice@changemh.org or fill in the form on the service webpage.
For full details about the service, visit the National Advice and Support Service webpage.
Other support
- The Signature Project in Edinburgh offers tailored support for men over 16 who have experienced trauma. It provides one-to-one sessions, stress management and peer support groups. The service aims to create a safe and non-judgmental environment where men can connect and communicate with one another.
The Signature Project accepts both agency and self-referrals and can be contacted on 0131 6086 389 or by email at signature@changemh.org.
- PTSD UK offers extensive resources on PTSD and C-PTSD, including symptoms, treatments and personal stories, aimed at helping those affected by trauma. PTSD UK also runs various campaigns and events to support individuals and families coping with PTSD.
- Combat Stress provides mental health support for veterans suffering from conditions like PTSD. They offer a range of services, including an intensive PTSD treatment programme, peer support, and occupational therapy, helping veterans manage their symptoms and reintegrate into civilian life.
