What is PTSD?

Post-traumatic stress disorder (PTSD) is a psychological state that happens after facing something distressing or disturbing. These events may take place at any age and time and cause ongoing trauma. Such incidents are very personal and can vary from person to person. Accidents, deaths, and natural calamities can be a few causes that can result in PTSD. Most people who live through such terrifying events may temporarily struggle to adjust and manage their lives and the environment around them. However, with time and adequate care, they usually get better.

Types

Internal Triggers

These are triggers that one feels inside their body such as thoughts, memories, emotions or physical sensations. Some examples of internal triggers are: anger, anxiety, sadness, pain, racing heart, feeling helpless, feeling abandoned.

External Triggers

These are triggers like places, people or situations that one might come across during the day. Some examples of external triggers are: an argument, witnessing any accident, a specific place/person, certain smells, end of a relationship.

Signs

Mind

MIND

Flashbacks of the traumatic experience
Nightmares
Intense and unpleasant memories, thoughts or images
Unable to concentrate or remember information
Trouble thinking clearly

Body

BODY

Increased heart palpitations
Dizziness
Chills or Hot flushes
Sweating
Shakiness & Trembling
Sleep disturbances
Unexplained aches and pains in the body

Heart

HEART

Getting easily angry or upset
Irritable
Easily frightened
Feeling emotionally numb
Intense sadness
Feeling guilt and shame
Fear

Action

ACTION

Avoiding places, individuals or situations that reminds one of the traumatic events
Indulging in reckless behaviour (such as driving too fast)
Use of alcohol or drugs
Fidgeting
Abnormal sexual-behaviour
Self-harming tendencies

Causes

There are several factors that may cause PTSD in people. They are as follows:-

Genetics: Research suggests that genetics plays a role in developing PTSD in individuals, after going through a trauma.

Childhood Experience: Past experiences of physical and sexual abuse, accidents or being threatened with a weapon in childhood can make one vulnerable to developing PTSD later in life.

Life events: Stressful life experiences such as illness, severe medical emergency, loss of a loved one, natural disasters, bullying, having a near-death experience, accidents, physical and sexual abuse or witnessing crime and violence can lead to PTSD. This reduces one’s ability to cope and causes them to become fearful of being present in these situations again.

Psychological conditions: PTSD can be linked to a family history of psychological issues, such as depression or anxiety.

Myths and Facts

How to Help Self?

Having PTSD doesn’t just interfere with the person’s daily activities, it can even wreak havoc on relationships with self and others. Following are some of the ways in which you can support yourself:

Be mindful of the fear: When you encounter a situation, place or a person of fear, it can cripple your thinking and induce a feeling of losing control. Instead of letting the fear take over, accepting it and reminding yourself that ‘’I am not in danger, it’s just my fear acting out.’’ can help you regain control in the situation.

Seeking professional help: If PTSD is hampering your daily existence and you are ready to face it, treatment is possible and available. Consulting a psychiatrist or a mental health professional can help you bring the situation under control and they can support you to cope better.

Ways to manage flashbacks:

‘Flashbacks’ are clear, vivid and distinct experiences in which an individual relives particular details of a traumatic event. Here are some tips that can be useful to cope while having a flashback:

Focus on your breath. Slowly breathe in and out, while you count to ten.
Carry or hold an object that helps to align yourself to the present and reassures that you are safe in the moment.
Comfort yourself by curling up in a warm and a cosy blanket, playing with a pet, listening to comforting music, etc.
Self-talk can be a powerful tool during flashbacks. Having an inner dialogue with yourself can keep you calm and stable in here and now. You can say, ‘This is just a flashback, it’s not real. This is not happening right now, ‘I am safe now. I sense no threat at this moment,’ etc.

Journaling:

Journaling is the practice of recording your emotions, thoughts or ideas in a diary. It can be an outlet for your worries, and help declutter your mind. There is no right or wrong way to write in a journal. But, there are a few points you can keep in mind while doing it:

List your feelings, what you want, what you are thinking and your unmet expectations.
Use this to let out the unwanted thoughts that are constantly bothering you.
You can set a time window for yourself to write for a few minutes daily.
When you have no one to share your innermost feelings with, you can always share them in your journal.

How to Help Others?

To support and reach out to your loved ones (friends or family members) you can take these small steps to show that you care and you want to help:

Listen: Simply listening can be helpful for your loved ones to share, vent and feel lighter. Show interest by maintaining eye contact and nodding your head when necessary. Be there for your loved one and let them do the talking. If they find it difficult to open up, reassure them that you are there to listen whenever they are ready.

Be patient: There may be times when you want to know about their situation in a detailed manner or try to get immediate help. But, the key is to have patience and not pressure them to do more than they are comfortable with. Offer them the space and time to talk to you at their pace. Try not to force them into a situation that can trigger their fear. Simply show your care by offering support throughout.

Know their triggers: Each individual can differ in terms of their experiences or triggers of PTSD. It is helpful to speak with your loved ones about the kind of situations or discussions that may spark a flashback or a heavy feeling. For instance, they may be specifically disturbed by noises, violence, a certain place, person, smell or even an object. Having a clear understanding of these triggers can enable you to be more prepared when the flashbacks take place.

Encourage them to seek treatment: You can always suggest and help your loved ones reach out for professional help if they are ready. There is a lot of medical and psychological support available. Often there are underlying psychological issues, so it’s important to take therapy and the medicines prescribed. This will help bring the situation under control. If your friend or family member is seeking help:

Make an effort to respect their privacy.
Don’t force them to reveal details of the therapy sessions.
Be patient with the recovery process as the journey can be challenging.
Support them to continue with their treatment.

Check out for the warning signs: You might notice sudden changes in the behaviour of the loved one you want to help.

Sudden changes in their mood, like feeling angry, irritated, low or anxious.
Changes in performance level at work, such as being late, absenteeism, missing deadlines, etc.
Changes in energy levels, like extreme vigilance or lack of concentration.

If you come across any of these signs in your loved one, you can always ask them how they are feeling. This might encourage them to share and open up.