Post-traumatic stress disorder, also known as PTSD, is a mental health condition that is characterized by a particular, terrifying event. This event can be either experienced first-hand or witnessed.
PTSD symptoms can start within one month of a traumatic event occurring; however, there are cases where symptoms appear years after the event took place. PTSD symptoms typically cause serious problems in both your social and professional lives. The symptoms can impede your ability to complete common daily tasks.
Anchor Therapy is a counseling center in Hoboken, NJ with psychotherapists specialized in helping children, teens, adults, and couples with anxiety, depression, relationship issues, trauma, and life transitions. Anchor Therapy is accepting new clients and is now providing in-person sessions and telehealth (video/phone) sessions to residents of New Jersey and New York.
PTSD symptoms can be broken down into four main categories:
Intrusive memories
Avoidance
Negative changes in thinking and mood
Changes in physical and emotional reactions
Before we break down each category of symptoms, please note that symptoms vary from person to person.
What are the symptoms of PTSD?
Intrusive Memories
Recurring, unwanted painful memories of the disturbing event
Reliving the scarring event as if it were happening again (e.g., flashbacks)
Distressing dreams or nightmares about the upsetting event
Extreme emotional distress or physical responses to something that reminds you of the shocking event
Avoidance
Trying to avoid thinking or talking about the shocking event
Steering clear of places, activities, or individuals who remind you of the traumatic event
Negative Changes in Thinking and Mood
Negative thoughts about yourself, other individuals, and your surroundings
Thinking of the future as a time of a gloom
Memory issues (e.g., not remembering important parts of the traumatic events)
Hardship in keeping close relationships
Feeling disconnected from friends and family
Losing interest in previously enjoyable activities
Having a hard time being positive
Feeling like you cannot experience a wide range of emotions
Changes in Physical and Emotional Reactions
Being easily surprised or scared
Always being on guard for risk
Self-destructive behavior (e.g., using drugs, drinking too much alcohol)
Difficulty sleeping
Difficulty concentrating
Irritation, temper tantrums, or hostile behavior
Immense guilt or embarrassment
For younger children (ages six or younger), symptoms may also include:
Scary dreams that may or may not include components of the traumatic event
Re-enacting the shocking event through play
Many people who experience traumatic events have temporary difficulty adjusting to life and coping with everyday events. If your symptoms exacerbate over time, enduring for months or even years, and interfere with your ability to lead a normal life, there is a chance that you may have PTSD. The only way to know for sure is to speak to a PTSD counselor. A PTSD therapist can help identify your triggers, talk through your background and fears, and, ultimately, diagnose you with PTSD. Afterward, a PTSD therapist will teach you healthy coping mechanisms.
If you are struggling with PTSD, please know that you are not alone. Millions of people throughout the world have PTSD. Making sure that you receive gentle yet effective treatment for your PTSD is crucial to reduce symptoms and improve your overall quality of life.
When should I seek the help of a licensed PTSD counselor?
You should seek the immediate assistance of a PTSD therapist if you fall into one or more of the following categories. If your disturbing thoughts and feelings are…
Persisting longer than a month
Severe
Making it difficult to get your life in control
When you get professional help as soon as possible, you are taking the necessary steps to stop your PTSD symptoms from worsening.
PTSD symptoms can change in intensity over time. In particular, you may experience heightened symptoms during a period of stress. Another instance where you may experience more intense symptoms is when you see a reminder of the traumatic experience that you went through. For example, you may wake up abruptly to the sound of a lawnmower which triggers memories of a horrific combat experience.
People who have PTSD often experience accompanying anxiety. The symptoms of anxiety can be debilitating which easily leads to unhealthy coping mechanisms, such as consuming too much alcohol.
What are the benefits of adopting healthy coping mechanisms for PTSD?
Luckily, there are many ways to cope with your PTSD. The following coping mechanisms will help reduce the intensity of your symptoms, lessen their frequency, and make it more bearable.
What are healthy coping mechanisms for PTSD?
Deep Breathing
It is more common than not to breathe incorrectly. When you breathe correctly, your belly should expand. When you breathe out, your belly should shrink down to its normal size.
Over time, many people breathe from their chest and shoulders instead. This produces short and shallow breaths which can increase anxiety.
When you breathe deeply, you can safeguard yourself from stress.
2. Mindfulness
Mindfulness is not a new concept, but many people are now beginning to realize the very real and very helpful benefits that mindfulness offers.
Mindfulness simply means that you are in touch with the present moment, aware of your surroundings. Mindfulness can silence the chatter in your head and move you outside of your mind, paying close attention to the present moment.
3. Self-Monitoring
Self-monitoring is a great way to manage your symptoms. It is so easy to fall into a routine where daily life feels like a habit.
Often, when we lack awareness, it can feel like our thoughts and emotions are up in the air and troublesome. It is impossible to address your symptoms if you are not aware of them or the situations that trigger them. Self-monitoring is an efficient way to increase awareness.
4. Social Support
Research continuously supports the notion that social support is a great factor in helping people recover from traumatic events or PTSD symptoms. Whether you are trying to work through a stressful period or are seeking emotional validation, having a trusted source to talk to is important.
While you may find this type of support in a close friend or family member, it is highly recommended that you seek the help of a PTSD counselor. If you find group settings to be particularly helpful, you may be interested in attending a PTSD support group hosted by a licensed mental health counselor.
5. Expressive Writing
Journaling is an effective method to express your thoughts and feelings. It can also be helpful when trying to cope with anxiety. Expressive writing can help your physical and mental health.
Regarding PTSD specifically, expressive writing can help your growth and reduce your PTSD symptoms.
Your best chance of overcoming your PTSD symptoms is to work closely with a mental health professional. Effective treatment is available and can help people from all backgrounds. You are not alone in your PTSD struggles, and help is only a therapy session away.
Victoria Scala
is the Social Media Manager at Anchor Therapy in Hoboken, New Jersey. She is currently an undergraduate student at the Honors College of Rutgers University-Newark, looking to study Clinical Mental Health Counseling at the graduate level. As a Social Media Manager at Anchor Therapy, Victoria is committed to producing content for and managing the office’s social media presence and blog.
