March 3, 2019—It's natural to feel frightened by something dangerous—whether you've witnessed it or experienced it. You may feel jumpy, have bad dreams or be depressed. But if these or other reactions don't go away after a month and are severe enough to interfere with your relationships, you may have post-traumatic stress disorder (PTSD).
If so, you're not alone. By some estimates, about 7 or 8 out of every 100 adults in the U.S. will experience PTSD at some point.
And while it's often associated with veterans and combat, anyone can experience PTSD at any age. The common thread is a traumatic event, which might be an accident, assault or natural disaster.
The good news: PTSD can be successfully treated. Though your memories won't disappear, you can learn how to cope with your reactions—and reduce their frequency and severity.
What it feels like
When they linger, symptoms like these can be signs of PTSD:
- Flashbacks.
- Panic attacks.
- Anxiety.
- Always being on edge.
- Intense sadness, numbness or guilt.
- Mistrust.
- Avoidance (staying away from people and places that remind you of the traumatic event).
- Physical symptoms, such as stomachaches, diarrhea, headaches or tightness in your chest.
Recovery is possible
If there's any chance you have PTSD, don't hesitate to seek help—it's not a sign of weakness. In fact, asking for help takes courage.
Although it may seem painful to work through the trauma you experienced, a mental health professional can help you feel better, especially one who specializes in treating trauma.
Self-care is also crucial, especially steps like these:
- Don't isolate yourself. After a trauma, you may want to withdraw from others. But taking care not to spend too much time alone can help you heal. Seek the support of caring friends and family. Try to do normal, everyday things that have nothing to do with what traumatized you.
- Breathe. If you're feeling disoriented or upset, a quick way to calm down is to take 60 breaths, focusing on each out-breath.
- Get moving. Exercise can also soothe you, especially if it's rhythmic and engages both your arms and legs—like walking, running and swimming.
- Take care of yourself. Get plenty of sleep, avoid alcohol and drugs, and eat a well-balanced diet.
Sources: HelpGuide.org; Mental Health America; National Institutes of Health