Signs of PTSD (Post-Traumatic Stress Disorder) and How to Help Yourself

Many people have experienced or witnessed events that have left a deep emotional mark, and after such experiences people often notice that they cannot return to their usual lives: something seems “broken” inside. This may be a consequence of post-traumatic stress disorder (PTSD).

Post-traumatic stress disorder is a mental response to an event that exceeded a person’s ability to cope with it. It is not simply about severe stress, but about an experience that leaves a deep imprint on the psyche: war, captivity, torture, violence, an accident, the death of a loved one, or any situation in which a person or others were under a real or perceived threat to life.

PTSD has several groups of symptoms that may appear immediately after the event or after some time — even months or years later. Specialists from the Mykolaiv Charitable Foundation “Lybystok” explain in detail how to recognise these symptoms and seek help. The organisation is a member of the Counter-Trafficking NGO Coalition and works in the field of legal aid, support for survivors, and raising awareness of the risks of exploitation, human trafficking, and violence in wartime.

A person constantly returns to the events — intrusive memories or “flashbacks” appear, when the event “comes back” with such realism that it feels as if it is happening again. From time to time, nightmares appear in which the traumatic situation is repeated. Sounds, smells, or news that remind a person of the event become triggers, causing emotional or physical reactions such as intense anxiety, panic, and even fear.

A person tries not to talk about the trauma, avoids places or people that remind them of it, withdraws from emotional contact, and seems to shut everyone out. Indifference may appear, along with complaints that life has lost its meaning. A loss of interest in things that once mattered is also common.

Increased tension and hypervigilance may manifest as excessive arousal, aggression or irritability, and a constant sense of danger. This can lead to difficulties with sleep, concentration, and memory. Strong reactions to loud sounds, sudden movements, or light may also occur.

Negative changes in thinking and mood: a person with post-traumatic stress disorder often experiences feelings of guilt or shame (“I survived, but others did not,” “I could have done more”), hopelessness, apathy, isolation, and a distorted perception of themselves and the world (“no one will understand,” “the world is dangerous”).

As a result, the life of a person who has experienced traumatic events may feel divided into “before” and “after.” They may find it difficult to relax even in a safe place, become irritable, sleep poorly, feel exhausted, and often live with the sense that “no one can be trusted” or that danger is always nearby.

Living with post-traumatic stress disorder is not easy. Symptoms may appear suddenly, without an obvious reason, at any moment. They are often triggered by internal or external factors that remind the person of the trauma and “take them back” to the moment of the event. Internal triggers may include one’s own thoughts, feelings, or physical sensations such as a pounding heart, pressure in the chest, or anxiety. External triggers may be events, sounds, smells, places, or people associated with the trauma, such as a loud explosion, a particular melody, a uniform, or a location. The danger of triggers is that they can provoke powerful emotional reactions such as fear, panic, freezing, or deep apathy.

Professional help. If you notice these symptoms in yourself, the first and important step is to acknowledge that you are struggling. This is not shameful and does not mean that you are “weak.” On the contrary, it is a sign of responsibility for your own life. Professional help can support your return to a more stable state. You can start with your family doctor, who can refer you to a psychiatrist or psychologist specialising in trauma. A psychologist or psychotherapist can help you safely move from pain towards recovery. If necessary, a doctor may prescribe medication to reduce anxiety and improve sleep and mood.

Take care of your body. After stress, the body also needs care, so try to restore healthy sleep and nutrition. Keep moving — even short walks or light exercise help relieve tension. Reduce alcohol, coffee, and nicotine consumption. They may temporarily dull tension, but they worsen the state of the nervous system.

Learn to ground yourself. When a wave of anxiety or a flashback hits, focus on five things around you that you can see. Notice physical contact — with a chair, the floor, or the fabric under your hands. Take several slow breaths in and out, and say to yourself: “I am here and now. It is over.”

Stay connected with people. Communication is also a form of medicine. Human beings are social by nature, and we “heal” through one another. Even if you do not feel like it, look for people you can talk to calmly and without judgment. This may be a close friend, a relative, or simply someone who knows how to listen.

Small steps matter. Do not expect yourself to “return to normal life” within a week. Focus on small, regular actions — morning coffee, a walk, a conversation with a friend, listening to music. These help restore a sense of stability.

If someone close to you has PTSD, it is important to know their triggers and, where possible, limit their impact. This helps create a safe space.

It is important to follow simple rules:

• do not create situations that may trigger memories of the trauma;
• where possible, avoid places with large crowds;
• do not use sudden or loud sounds (fireworks, firecrackers, noisy toys, loud ringtones), and avoid places where such sounds may occur;
• do not make sudden movements or touch the person without permission;
• try to maintain predictability — abrupt changes of plans may trigger anxiety.

Good intentions can sometimes cause harm. If a person has gone through severe traumatic events, the following actions and words should be avoided:

do not force them to talk about the event — this may lead to re-traumatisation;

• do not minimise their experience (“it’s all over,” “others have it worse”);
• do not glorify endurance or pressure them with phrases such as “you have to stay strong” or “pull yourself together”;
• do not judge or blame them for their emotional reactions;
• do not say that “time heals” — without support, time may only entrench the pain;
• do not claim that you “know exactly what it is like” (every experience is unique, even if you have lived through something similar);
• do not touch or hug the person without their consent;
• do not create loud noises or abrupt situations;
• do not reinforce avoidance of problems — it only prolongs suffering;
• do not use clichés such as “it will pass on its own,” “it’s just nerves,” or “time heals.”