Post-traumatic stress disorder (PTSD) is a mental health condition that can develop after experiencing or witnessing a scary or shocking event or series of events. The causes of PTSD can widely vary and may include:

• Military combat
• Natural disasters
• Physical or sexual assault
• Serious accident
• Childhood trauma
• Medical trauma
• Witnessing trauma
• Terrorism
• Prolonged or chronic stress
• Sudden loss

PTSD is surprisingly common, affecting about 6 of every 100 people at some point in their life. PTSD is more common in women and combat veterans. It’s important to note that not everyone who experiences these events will develop PTSD. 

If you’ve been through something traumatic, it’s natural to have some emotional and physical reactions in the aftermath. However, if these reactions are severe and long lasting, interfering with your daily life, you may be experiencing a PTSD episode. It’s important to remember that you’re not alone in this, and there are effective treatments available for PTSD, including therapy. 

9 signs and symptoms of a PTSD episode: Feeling like you’re reliving the trauma

PTSD episodes can be very distressing and disruptive. Here are some common symptoms of a PTSD episode:

• Flashbacks — Flashbacks are intense, vivid memories of the traumatic event that feel like they’re happening again right now. You may experience physical sensations like sweating, rapid heartbeat or trouble breathing. 
• Nightmares — Nightmares about the traumatic event are another common symptom. They can be very disturbing and leave you feeling scared and disoriented when you wake up. 
• Intrusive thoughts — Intrusive thoughts are unwanted and disturbing thoughts, images or worries related to the trauma that can pop into your head unexpectedly. 
• Emotional numbness — Sometimes, people with PTSD can feel emotionally numb or detached from others. This can be a way of coping with the overwhelming emotions that can come up after a trauma. While a person with PTSD can turn to emotional numbness, it’s not a healthy coping mechanism.
• Hypervigilance — People with PTSD may be constantly on guard, scanning their environment for signs of danger. This can make it hard for them to relax or feel safe. 
• Irritability and anger outbursts — It can be common to feel irritable or even explode in anger after a trauma. This can be because you’re constantly on edge or easily startled. 
• Trouble sleeping — Flashbacks, nightmares and hypervigilance can all make it difficult to fall asleep or stay asleep. This lack of sleep can make other symptoms worse. 
• Difficulty concentrating — It can be hard to focus on work, school or even everyday tasks when you’re struggling with the emotional and physical effects of PTSD. 
• Isolation and withdrawal — You may start to avoid places, people or situations that remind you of the trauma. This can make it hard for you to maintain relationships and do activities you used to enjoy. 

How long can a PTSD episode last?

PTSD episodes can vary from person to person and don’t have a set time frame. They can be triggered by something specific, or they may seem to come out of the blue. The good news is that with treatment, PTSD episodes can become less frequent and less severe. 

What can cause a PTSD episode?

Many things can trigger a PTSD episode. Some of the most common triggers can include:

• Reminders of the trauma — Seeing, hearing, smelling or tasting something that reminds you of the traumatic event can trigger an episode. This could be anything from a loud noise to a particular smell.
• Stressful situations — Even everyday stress can trigger a PTSD episode, especially if it makes you feel overwhelmed or out of control.
• Anniversaries — The anniversary of a traumatic event can be a particularly difficult time and can trigger episodes. 

How to cope with a PTSD episode

While a PTSD episode can feel overwhelming, there are steps you can take to manage it and regain control. Here are some strategies you can practice on your own, in addition to seeking professional help:

• Grounding techniques — Grounding techniques can help bring you back to the present moment and out of a flashback. Here are a few you can try:
• Engage your five senses — Focus on your physical surroundings. Name five things you can see, four things you can touch, three things you can hear, two things you smell and one thing you can taste. Really focus on the details of each thing you identify. 
• Focus on breathing — Slow, deep breaths can help activate your body’s relaxation response. Breathe in through your nose for a count of four, hold for a count of seven and slowly exhale through your mouth for a count of eight. You can repeat this for several minutes or until you feel yourself begin to relax. 
• Self-soothing techniques — These methods can help calm your nervous system and reduce emotional distress:
• Progressive muscle relaxation — Tense and relax different muscle groups in your body, one at a time. Start with your toes and slowly work your way up to your head. Focus on the feeling of tension and then release it completely. 
• Mindfulness — Practice paying attention to the present moment without judgment. Focus on your breath or the sensations in your body. Mindfulness apps can be helpful for guided meditation. 
• Manage your environment — If possible, try to remove yourself from the situation that triggered your episode. Find a quiet, safe space where you can relax and focus on calming yourself down. 

Lightfully Behavioral Health can help you find relief from PTSD episodes

While there are effective strategies that can be effective in the moment, therapy is a powerful tool to help you with long-term management of PTSD episodes. A therapist can provide you with whole-person-centered care and can help you:

• Identify triggers
• Build emotional regulation skills
• Develop a support system

In some cases, it may also be beneficial to have medication management used in conjunction with your PTSD therapy. Medication can help manage symptoms like anxiety, depression and difficulty sleeping, which can happen during PTSD episodes. 

It’s important to be patient with yourself. Learning to manage PTSD episodes takes time and practice. If you find yourself struggling to cope on your own and need further support, our deeply compassionate experts at Lightfully Behavioral Health can help. We understand the unique challenges of PTSD and can work with you to develop a personalized treatment plan tailored to your specific needs and triggers. Each individual’s experience with PTSD can differ greatly, making personalized care critical.

Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.