Navigating PTSD & Trauma

Trauma and PTSD (post-traumatic stress disorder) are powerful forces that can deeply affect your life, but they are often misunderstood or minimized. Whether caused by a singular traumatic event or long-term exposure to distressing circumstances, trauma can shape our behaviors, thoughts, and emotions in ways that are hard to control. Fortunately, understanding these challenges and seeking proper treatment can help you navigate the path to healing.

The reality check

As many as 1 in 13 people in America will develop PTSD, according to the National Institute of Mental Health. While certain populations are at higher risk for developing PTSD, trauma is a widespread experience.

PTSD & trauma are often used interchangeably, but let’s be clear about their differences. While many people are exposed to trauma that negatively impacts their lives, post-traumatic stress disorder is a separate mental health condition with specific diagnostic criteria. Around 70% of people worldwide will experience trauma, and of those, an estimated 5-6% develop PTSD.

Trauma is the emotional, psychological, and physical response to an event or series of events that overwhelm your ability to cope. Trauma can result from distressing, one-time events like assault, accidents, or natural disasters. It can also result from long-term situations like chronic illness, neglect, or exposure to violence. Trauma doesn’t just affect you in the moment  — it can alter how you view the world, interact with others, and even how you treat yourself.

Post-traumatic stress disorder (PTSD) is a mental health condition that can develop after someone has experienced or witnessed a traumatic event. While trauma affects everyone differently, PTSD is a severe and persistent condition that leads to symptoms including flashbacks, nightmares, trouble experiencing positive emotions, and avoidance behaviors. 

What PTSD really feels like 

PTSD causes many symptoms that can interfere with your day-to-day life, including:

• Flashbacks where you feel like you’re reliving the traumatic event

• Intrusive thoughts about the event that are difficult to control 

• Feelings  of guilt, shame, or responsibility for the trauma

• A desire to avoid anything that reminds you of the trauma, including people, places, activities, or memories

• An overwhelming feeling of worry or fear, even in situations that are safe

• A feeling of being constantly on alert or tense 

• Trouble sleeping, often due to nightmares or anxiety

Many of these symptoms are triggered by reminders of the trauma — even ones that seem subtle or harmless to others. A certain smell, a loud noise, a tone of voice, or even a physical sensation can instantly transport someone back to the moment of trauma.

How to cope with PTSD

PTSD and trauma can cause significant mental and physical health effects, but there are real solutions to manage their impact. Here's what makes a difference:

1. Trauma-informed therapy. Psychotherapy, or ‘talk therapy,’ is a standard form of treatment. Therapy helps you address and process the trauma you’ve endured while addressing negative thoughts and beliefs you’ve developed. Your therapist may use a combination of techniques and methods to support you, like trauma-focused cognitive behavioral therapy (TF-CBT) or trauma-focused dialectical behavioral therapy (TF-DBT). Other options include EMDR (eye movement desensitization and reprocessing), which uses bilateral (side-to-side) stimulation, like guided eye movements, to help reprocess traumatic memories, and prolonged exposure therapy, which gradually exposes you to traumatic memories in a controlled environment to reduce fear and anxiety over time.

2. Medication. Sometimes, the brain can use extra support to recalibrate. Antidepressants can help reduce PTSD symptoms and are often most effective when combined with talk therapy. A healthcare provider will help you evaluate your options.

3. Lifestyle changes. Trauma can have profound mental and physical impacts. Activities that support mindfulness, like journaling, yoga, and meditation, can help ground you in the present moment. Healthy habits, like regular exercise, a consistent sleep schedule, and a balanced diet, can all make a difference in your overall well-being, too. 

4. Strategic support.  Whether you’re opening up to loved ones or joining a support group for trauma survivors– having people in your corner can help you feel more connected and less isolated. 

Taking action

If PTSD or trauma are making it difficult to get through the day and enjoy your life, professional support can help you process traumatic memories and take back control. The path to healing is different for everyone, but it begins with understanding, support, and the right treatment.

Ready for change? Find PTSD and trauma support now