Post-traumatic stress disorder (PTSD) is a psychological condition that can develop in response to a traumatic event. Symptoms can include the following:
PTSD is normally preceded by acute stress disorder, which may begin immediately after the trauma occurs and can last up to one month. If symptoms persist beyond one month, the diagnosis may evolve into PTSD.
In situations where a person experiences repeated or enduring trauma, such as in instances of childhood abuse or neglect, intimate partner violence, or captivity, a form of PTSD called complex PTSD can occur. This diagnosis typically includes the symptoms of PTSD as well as challenges with self-perception, emotional regulation, and interpersonal difficulties.
To understand why PTSD occurs—and how to prevent it—it can be helpful to understand the neurological processes that tend to occur in response to a traumatic experience.
When faced with a trauma or threat, the brain typically prompts the body to release stress hormones and other chemicals. Key areas like the amygdala, which is involved in emotional reaction, may become activated to handle the stress. Meanwhile, the hippocampus, in which memories are formed and organized, may begin to consolidate the traumatic event into long-term memory.
Ideally, the prefrontal cortex, which is responsible for rational thinking and emotional regulation, can moderate this effect through a process called habituation. Through this process, the brain may become accustomed to the trauma-related stimuli and react less intensely. Habituation can take time, and a person may experience acute stress disorder in the month following the traumatic event.
However, in cases of PTSD, habituation generally doesn’t work as it should. The prefrontal cortex may fail to moderate the emotional response of the amygdala, leading to unchecked emotional responses that can occur for months or even years following the trauma.
You may have heard people discuss the idea of “processing trauma” in relation to therapy and healing, which can be another way of describing habituation. During habituation, the brain usually learns to diminish its response to trauma-related stimuli through repeated exposure. This repeated exposure can desensitize the individual to the emotional and physical reactions originally triggered by the trauma.
Habituation can be achieved by talking about the event, journaling, and attending trauma therapy. The goal of trauma interventions is usually to activate the habituation process, lessening the intensity of the memories by revisiting them in a safe and controlled setting.
While some may initially find it challenging to revisit upsetting memories, the process may eventually result in the ability to access the memory without triggering the body’s stress response, allowing these individuals to function more effectively without being overwhelmed by traumatic memories.
Over time, this process can help individuals develop a new perspective on their experiences, contributing to recovery and increased emotional resilience.
Because of the way trauma affects the brain, it can be crucial to implement healthy coping skills in the immediate aftermath of a traumatic event. Coping skills can offer a way to manage the intense emotions and stress responses triggered by the experience, helping you process the memories and minimize the potential development of more severe psychological conditions.
Here are some key strategies to consider:
Mindfulness techniques like deep breathing, meditation, and progressive muscle relaxation usually work by regulating brain activity, which can, in turn, reduce the physiological symptoms of stress. This can help you break the association between the traumatic memory and the body’s stress response.
In the immediate aftermath of trauma, it may be helpful to engage in a form of focused distraction, such as with a game, puzzle, or other stimulating activity. Early research has found that this type of engagement can reduce the vividness and frequency of traumatic memories. Researchers hypothesize that this works by competing for cognitive resources that are needed for memory consolidation, effectively interfering with the way traumatic memories are formed and stored in the brain.
Social support tends to be crucial when coping with traumatic stress. Your friends, family, and community can be vital sources of practical assistance in the days and weeks following the trauma, and they can also provide the emotional comfort and reassurance needed to overcome the challenging feelings associated with your experiences.
Journaling can be a way to process your memories and make sense of any thoughts and feelings you may be holding in relation to your trauma. Even if you aren’t ready to discuss your experiences with others, writing in a journal can offer a safe way to work through your experience with mindfulness and control, facilitating the habituation process.
Exercise is often helpful for those with PTSD, and it tends to boost overall mental and physical health. Physical activity typically releases endorphins, which are chemicals in the brain that act as mood boosters. Regular exercise can reduce symptoms, improve sleep, and promote emotional resilience.
By incorporating these coping skills into daily life, individuals living with post-traumatic stress can find effective ways to mitigate the neurological damage associated with it and lessen the impact of PTSD on their daily lives.
In the aftermath of trauma, trauma therapy can be a transformative step toward recovery. Mental health professionals can offer specialized therapeutic approaches designed to address the specific needs of those coping with trauma. These therapies are usually tailored to help individuals process traumatic events, manage symptoms, and regain a sense of control over their lives.
If you or someone you know is coping with traumatic stress, seeking professional assistance can be a crucial step toward recovery. Additionally, a licensed therapist can help you process and overcome your trauma using the specialized trauma interventions discussed above.
For an affordable, convenient option, it may be worth considering online PTSD therapy. Virtual trauma therapy tends to be similar to in-person therapy in terms of effectiveness, and it may be preferable for those seeking flexible and affordable professional help.
BetterHelp is one such online therapy platform where you can find licensed therapists who have expertise in trauma and PTSD. Through BetterHelp, you can attend weekly sessions via video, phone, or online chat. You can attend sessions from the location of your choice at a time that fits your schedule.
Therapeutic interventions that target these brain mechanisms can effectively aid in this process, allowing individuals to recover more fully and regain a sense of normalcy after traumatic experiences. Many types of trauma-informed therapy can be accessed in person or online.