Understanding PTSD: Signs, Symptoms, and Treatment Options

What Is PTSD? An Overview

What is Post-Traumatic Stress Disorder (PTSD)? Before diving into the details, let’s consider how widespread it is. Unsurprisingly, an estimated 3.9% of the global population has experienced PTSD at some point in their lives. 

And according to the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders, 5th Edition), PTSD is defined as a mental health condition that may develop after an individual is exposed to actual or threatened death, serious injury, or a dangerous event. The exposure can happen in one or more of the following ways:

• Directly experiencing the traumatic event(s)
• Witnessing the event(s) as it occurred to others
• Learning that the traumatic event(s) happened to a close family member or close friend 
• Experiencing repeated or extreme exposure to aversive details of the traumatic event(s)

To receive a diagnosis, the PTSD symptoms need to last for more than a month and cause serious problems in everyday life, like at work or in relationships. They generally fall into four main categories not connected to substance abuse or substance use:

• Intrusive thoughts: This includes unwanted memories, nightmares, or flashbacks that make you feel like you’re reliving the event.
• Avoidance: Avoiding anything that reminds you of the trauma, whether it’s places, people, or even certain activities.
• Negative thoughts and feelings: Feeling detached from others, constantly thinking negatively about yourself or the world, or struggling to feel positive emotions.
• Heightened reactions: Feeling on edge all the time, trouble sleeping, getting startled easily, or becoming irritable without reason.

Now, let’s take a closer look at the PTSD symptoms and what they really mean.

Recognizing the Signs: Early Indicators of PTSD

What are the 7 symptoms of PTSD? Post-traumatic stress can manifest in different ways, often making it difficult to recognize at first. But being aware of the early signs is crucial for understanding when to seek help and begin the healing process.

• Intrusive memories: Repeated, involuntary memories or flashbacks of the traumatic event.
• Nightmares: Disturbing dreams related to the trauma, which can cause sleep problems like insomnia.
• Avoidance: Avoiding reminders of the trauma, such as places, people, or activities.
• Negative changes in thinking and mood: Persistent negative thoughts, feelings of hopelessness, or detachment from loved ones.
• Heightened reactivity: Being easily startled, tense, or having difficulty relaxing.
• Irritability or anger: Outbursts of frustration or anger that seem disproportionate to the situation.
• Difficulty concentrating: Struggling to focus or maintain attention, often accompanied by memory problems related to the trauma.

Understanding the Causes: What Triggers PTSD?

Post-traumatic stress doesn’t just appear out of nowhere—it’s usually triggered by a deeply distressing experience. While we often associate it with big events like war, you can develop PTSD from a wide range of situations that shake you to your core. Here are some common causes:

• Serious accidents: Car crashes, plane accidents, or any traumatic event that causes physical harm can leave a lasting emotional impact.
• Physical or sexual assault: Experiencing violence, whether physical or sexual, can create lingering feelings of fear and vulnerability.
• Childhood trauma: Abuse, neglect, or instability during your formative years can have long-term effects.
• Military combat: Exposure to the dangers and horrors of war is a well-known cause of PTSD, but it’s not the only one.
• Natural disasters: Events like earthquakes, floods, and hurricanes can create trauma that leads to PTSD, especially when there’s loss involved.
• Sudden loss of a loved one: The unexpected death of someone close can trigger PTSD, as the grief and shock can be overwhelming.
• Second-hand trauma: Sometimes just hearing about someone else’s traumatic experiences—like emergency responders or therapists often do—can trigger PTSD, as the emotional toll of absorbing these stories builds up.

Everyone’s experience is unique, but knowing the root causes can help make sense of the impact

Self-Help Strategies: Managing PTSD Day-to-Day

1. Increase your awareness 

Knowledge is power, and knowing what’s happening within you helps you navigate your journey more effectively. You also realize you’re not alone in your struggles. This sense of connection and comfort reassures you that others have walked this path, too, and that healing is possible.

2. Ground yourself 

During a traumatic stress episode, it’s common to feel like you’ve been transported back to the traumatic experience. However, mindfulness and grounding techniques are powerful anchors. They calm your fight-flight-freeze-or-fawn response and bring you back to the here and now. Here are a few to practice:

1. Belly breathing 
   a). Put one hand on your chest and the other on your belly.
   b). Breathe in deeply through your nose, letting your belly rise. Count to four as you inhale.
   c). Hold your breath for a count of four.
   d). Breathe out slowly through your mouth, allowing your belly to fall. Count to six as you exhale.
   e). Continue this cycle for several minutes, focusing on your breath and the rise and fall of your belly.
2. Carry an item that brings you comfort, like a crystal or a cherished memento. Whenever you feel stressed, hold it tightly and repeat the mantra, “I am safe,” to reinforce a sense of security.
3. Walk barefoot to connect with the earth beneath you. Feel the grass between your toes, listen to the birds chirping, and take in the fresh air.
4. Ball up your fists and visualize any anger or frustration you’re holding onto. Clench tightly, then release. Repeat this motion until you feel a sense of relief.

3. Set mini-goals 

PTSD often comes hand in hand with depression and anxiety, making daily life more challenging. To cope, approach each day in small, manageable steps. If getting out of bed feels overwhelming, set mini-goals: sit up, shower, get dressed, have breakfast, and make it to work. Breaking your day into achievable tasks allows you to build momentum and reclaim your sense of accomplishment. Each small victory matters.

4. Self-soothing 

Traumatic stress can create an emotional rollercoaster, making you feel happy and relaxed one minute and depressed and overwhelmed the next. Therefore, create a self-soothing kit for those “I-can’t-do-anything-moments.” For instance, sleep with a weighted blanket, take warm baths, or engage in progressive muscle relaxation to ease physical pain. These strategies will improve your mood and reduce anxiety.

5. Create a ritual 

Define what brings you joy. It could be a ten-minute meditation followed by a quick jog or playtime with your furry friend while listening to your favorite music. Whatever it is, prioritize it and make it a daily ritual. This ritual will create a positive anchor in your day, boost your mood, and enhance your overall well-being. 

6. Prioritize self-care 

Some days, making positive changes can feel overwhelming, but remember that small shifts lead to significant impacts. Focus on prioritizing your sleep, eating the rainbow (colorful fruits and vegetables), connecting with loved ones, moving your body, and engaging in activities that bring you joy. Even if you can only manage two of these things, it’s a step forward. 

7. Receive social support 

You need and deserve all the support. Reach out to loved ones, call a friend to vent, speak with a therapist (schedule a free consultation with one of our mental health professionals), or join a support group. Surround yourself with people who uplift and energize you. This support network will help you feel less alone and provide the encouragement and love you need to keep moving forward.

8. Shake it out 

Have you ever noticed how a dog shakes off its body after experiencing distress? According to Peter Levine, the founder of somatic therapy, we can apply the same principles to heal our nervous systems. When you’re feeling stressed or overwhelmed, reconnect with your body. Breathe, run, dance, or try the butterfly hug—a simple yet powerful technique to soothe your system.

1. Cross your arms over your chest, placing your hands on your shoulders or upper arms.
2. Gently tap your shoulders alternately with your hands—left, then right—while taking slow, deep breaths.
3. Continue this rhythmic tapping for several minutes while focusing on your breath.

Exploring Treatment Options for PTSD

So far, we’ve gotten quite close to everything you need to know about trauma and PTSD. But of course, like anything in life, there’s always so much more to explore and understand, especially with our mental health. If this article resonates with you, whether personally or with a loved one, please reach out to a mental health professional. 

The best treatment option is through therapy directly. At Looking Glass, we offer several gold-standard modalities and mental health services for PTSD, such as talk therapy, cognitive behavior therapy, trauma therapy, mindfulness, and eye-rapid movement desensitization therapy to help you talk through the trauma and move it through your body. These approaches help you process and release trauma, facilitating healing from the root causes. Together, we’ll develop a personalized treatment plan tailored to your unique needs. 

You can start by scheduling a FREE consultation, in person or remotely, or booking a FREE call with our intake coordinator to get guidance on finding the right therapist for you. 

Your path to healing starts here, and we’re ready to support you every step of the way.