Sometimes when someone mentions the term PTSD, people get the idea that it must only be associated with soldiers, police officers, or people who have suffered severe physical abuse. However, this condition can affect anyone who has had to go through a very difficult or terrifying experience: a serious car accident, the sudden loss of a loved one, a natural disaster, or even emotional manipulation.

In this article, we will look at PTSD from several perspectives:

1. What exactly is PTSD and how is it different from other mental health problems?
2. What are the most common symptoms?
3. What causes them and why are some people able to recover with time, while others have a much more complicated process?
4. What treatments and self-help methods exist to reduce PTSD symptoms?
5. How do I talk about PTSD with loved ones, colleagues or others who might have a role to play in providing support?

What is PTST?

Definition and essence

Post-traumatic stress disorder (PTSD) is a condition that occurs after a very intense or frightening experience. It can be an event where a person feels intense fear, terror or extreme helplessness. Although the term "traumatic event" may seem generalized, real life shows that any situation that a person perceives as highly threatening can lead to PTSD.

During traumatic events, the body often activates "fight or flight" mechanisms, which are natural to a certain extent and help us survive in real danger. Problems begin when, after the event is over, the organism continues to behave as if the threat were still present. As a result, a person feels anxiety for a long time, flashbacks or fear that continues unabated and no longer helps but harms daily functioning.

Prevalence of PTSD

After 2016 of research according to data, 2-7% of the population of the Baltic States have PTSD. According to the World Health Organization estimates approximately 3.9% of the world's population has experienced PTSD at some point in their lives. We hear about it more often in connection with soldiers or people who have suffered accidents, but statistics show that PTSD can also develop after other severe experiences. These include not only physical but also emotional abuse, natural disasters, serious illness and even toxic relationships. In some cases, symptoms may appear immediately, in others, after a longer period of time. It is this "delayed" response that makes PTSD difficult to predict and sometimes surprises the person.

Causes and risk factors for PTSD

A wide range of traumatic events

It is important to understand that each person perceives events differently. While an intense crash may only cause temporary anxiety for one person, it may cause severe PTSD for another. It all depends on a person's personal experience, temperament, past mental health problems, and even genetic factors. A person who has experienced multiple traumatic situations in their lifetime is at greater risk that the next severe event will trigger PTSD.

Biological and psychological mechanisms

In stressful situations, our brain (especially the limbic system, where the amygdala and hippocampus play an important role) reacts by releasing hormones such as adrenaline and cortisol. This is healthy and necessary if you are in real danger, for example, when encountering an aggressive animal. However, if the traumatic event is over, but the memories and emotions continue to recur, the brain continues to be in 'alert mode'. Then even seemingly innocent signals - a certain sound, smell or flashing light - can become triggers of an emotional response, again creating a strong feeling of anxiety, fear or anger.

It's also important to mention that people who already suffer from anxiety disorders or depression are at an increased risk of having traumatic events "take another hit" on the nervous system and cause PTSD. This is not to say that others cannot experience PTSD, but pre-existing mental health issues can open up a greater “entry point” for trauma.

Main symptoms

1. Flashes of memory (flashbacks)

One of the most prominent symptoms of PTSD is the repeated feeling of "flashing back" when the event seems to happen again. These bursts of memory tend to be very vivid and can appear quite suddenly, such as hearing a certain phrase, seeing certain colors or smelling a certain smell. A person may feel as if they are "stuck" in a past event, unable to escape from it.

2. Nightmares and sleep disorders

Another characteristic feature is sleep problems. Recurring nightmares depicting the horrors experienced during the trauma take a toll on both physical and emotional health. A person may begin to avoid going to bed for fear of reliving the same horrific scenes. Over time, lack of sleep can worsen PTSD symptoms, causing anxiety, irritability, and confused thinking.

3. Avoidance and emotional withdrawal

People struggling with PTSD often choose to avoid places, people, or events that might trigger memories of the trauma. For example, if the traumatic experience involves a pool, the person may refuse to approach any areas of water storage altogether. Over time, this avoidance may not only apply to pools, but, for example, to situations where there is any water at all. As a result, the social life may become narrower and the emotional state may deteriorate.

4. Increased irritability and anxiety

Many people with PTSD are in a constant state of stress, expecting that 'something bad could happen at any moment'. As a result, even a small noise or some kind of surprise causes an overreaction. Irritability can lead to arguments with loved ones, tantrums, or even difficulty concentrating at work or hobbies. A state of hypervigilance also appears, in which a person "monitors" the surroundings and tries to anticipate any potential threats that are not actually present at all.

Diagnostics and the role of specialists

Although information is readily available today, self-diagnosis can be dangerous and misleading. For someone suffering from PTSD symptoms, it is best to see a mental health professional, such as a psychologist, psychotherapist, or psychiatrist. They use international diagnostic criteria (such as DSM-5 or ICD-10) as well as professional interviews to determine whether symptoms match those of PTSD. Sometimes a person may think they have PTSD, but it turns out that the situation is better described by another disorder or even a combination of several problems.

This is why professional evaluation is so important. A specialist is able not only to diagnose, but also to recommend the most suitable treatment and type of therapy. The sooner appropriate help is initiated, the greater the chance that a person will be able to successfully recover from the symptoms caused by the traumatic experience.

Treatment approaches

Psychotherapy

Cognitive behavioral therapy (CBT)

One of the more commonly used and research-recognized ways to treat PTSD is cognitive behavioral therapy (CBT). Its basic principle is to change the negative patterns of thought and behavior that continue to maintain anxiety and fear. For example, a person who is unable to get into a car after a serious accident learns through CBT to gradually return to this activity under safe and controlled conditions. Also, the specialist helps to become aware of and "challenge" negative beliefs, for example, "if an accident happened once, it means that the road is always dangerous".

Trauma Focused Therapy

This is a specific method of therapy that goes even deeper into the content of the traumatic event itself. The specialist and the patient work with exactly those fragments of memory that cause the strongest emotions and look for ways to "unburden" these memories of extreme fear or guilt. This can be an emotionally difficult process, but often goes a long way in preventing recurrences flashbacks or nightmares, as a person learns to better manage their emotions when they re-encounter traumatic images in their mind.

Additional methods and creative approaches

Group therapy and support groups

Many trauma survivors find that being able to share their experiences with others who have experienced similar events is very healing. Support groups not only provide practical advice, but also help to understand that similar intense emotions are experienced by many, reducing feelings of loneliness. People tend to find relief when they encounter those who understand the nature of their fears and are not surprised to avoid certain situations.

Arts and creative therapies

Emotions that are difficult to express in words are often better expressed through visual art, music or dance. Art therapy offers a person the opportunity to represent their feelings by creating drawings, paintings or collages that symbolize inner experiences. Also, in music therapy or dance and movement therapy, it is possible to "exercise" internal tensions and create a greater connection with the body, helping to ground yourself in the present.

Lifestyle changes and self-help strategies

1. Physical activities
   Regular exercise (running, walking, swimming, yoga, dancing) can improve well-being by balancing hormone levels and reducing anxiety. It is a natural way to release the body from accumulated stress.
2. Sleep hygiene
   By establishing a stable sleep pattern and evening routine (for example, avoiding screens and bright lights before falling asleep, using relaxation techniques), a person can gradually reduce insomnia problems and regain energy.
3. Stress reduction
   Practices such as meditation, breathing exercises or mindfulness (mindfulness) training promotes the ability to find peace when thoughts return to the traumatic event. As soon as a person notices that he is slipping back into panic, he can apply the techniques he has learned to stabilize his breathing and thoughts.
4. Self-help resources
   Today, there are both books and mobile apps that offer stress reduction exercises, thought journaling, or short virtual courses on understanding PTSD symptoms. They can be a valuable additional support, especially if therapy sessions are held once a week, but the person also wants to incorporate mental health practices into their daily routine.

How to talk to loved ones and colleagues about PTSD

Many are afraid to reveal their difficulties to family, friends or colleagues because of the feeling that they may be misunderstood or judged. However, for many, being honest about their situation is the first step to getting the support they need.

• Informative conversation: for example, you can explain what PTSD symptoms are, what causes them, and how others can help (for example, without creating a surprise situation if a person is very frightened by a sudden sound).
• Talking about borders: you can tell what situations or topics you want to avoid until you feel more confident.
• Practical help: sometimes, if a person suffers from PTSD, even everyday tasks, such as going to the store or getting behind the wheel of a car, can cause stress. Relatives or colleagues who have been told about the situation can help with transport, accompany them to the necessary places or simply offer an emotional presence.

Stigma reduction and public awareness

Unfortunately, society still tends to believe that "a strong person will handle everything on their own" and that PTSD indicates some kind of "weakness". It is a myth. PTSD is a natural reaction that the human mind and body exhibits after an excessively intense, frightening, or upsetting event. Although not everyone who experiences trauma leads to a diagnosis of PTSD, those who do should be able to receive compassionate, informed treatment and professional help.

Reducing stigma requires both public education (eg through the media, articles, books) and candid stories from those who have overcome PTSD or are still in recovery. Sometimes all it takes is one inspiring example to make people realize, "If they can handle it, maybe I can!"

Conclusions

Post-traumatic stress disorder (PTSD) is a complex, yet well-understood mental health condition associated with experiencing intense, frightening, or upsetting events. PTSD does not mean that a person is not “strong enough” or that they lack character. Rather, it indicates that the experience has been stronger than the resources available at the time.

PTSD is not an inevitable “endpoint”; many people who have experienced it find ways to continue living life to the fullest. While each path is unique, talking to a professional, attending support groups, therapy, and living a healthy lifestyle can create a strong foundation for the recovery process.

If you recognize the symptoms described in yourself (or someone you know) as you read this article, don't hesitate to seek help. The earlier you receive professional support, the sooner you can regain emotional balance and joy in everyday life. It is important to remember that you are not alone and that help is available.