Healing the Wounds of Anxiety From PTSD, One Step at a Time

Often anxiety vs PTSD is compared. But what about anxiety from PTSD? That is what I am going through now. As some of you know, my first grade teacher bullied me. That’s where the trauma happened for two years. I have PTSD because of that, but I wasn’t diagnosed until a few years ago.

The feeling of being bullied has come up again. I’m suffocating, because I can’t defend myself again. I desperately want to, but the anxiety gets in the way. I need to leave this environment. Lord, please help me. I’ve been meditating a lot to remain sane, which has helped. I feel the old memories creep into new memories, and I don’t need that.

I’ve come too far to go backwards now. Anger PTSD has shown up, but it’s directed at both me and her. I’m mad at myself for still not being able to defend myself. I’m reliving my childhood all over again.

PTSD Anxiety Symptoms

PTSD-related anxiety symptoms can vary widely but often include the following:

Intrusive Thoughts: Recurrent, unwanted memories of the traumatic event, including flashbacks or nightmares.
Avoidance: Steering clear of places, people, or activities that remind you of the trauma.
Negative Changes in Thinking and Mood: This can include feelings of hopelessness, memory problems, or difficulty maintaining close relationships.
Heightened Arousal: Being easily startled, feeling tense or “on edge,” having difficulty sleeping, or experiencing angry outbursts.
Emotional Distress: Intense emotional reactions to reminders of the trauma, such as fear, anger, or sadness.
Physical Symptoms: These might include increased heart rate, sweating, or difficulty breathing when reminded of the trauma.

I was good at avoidance until now. Sometimes I get flashbacks of my teacher pulling me out of my desk by my hair. All my life, I have avoided confrontation because I knew I wouldn’t defend myself. I remember when my brother told me I had to defend myself. Well, anxiety from PTSD is why I haven’t.

PTSD Anxiety Triggers

One of my triggers is when people raise their voice towards me. I had enough of that from being bullied by my peers at school. Always yelling at me and getting into my face.

Another trigger is someone confronting me. I immediately think I am in the wrong. I’ve been so conditioned that my opinion doesn’t matter, that I don’t think highly of myself. Hence the low self-esteem. Although over time, my self-confidence has improved, since I stood up for myself a few times.

Another trigger could be physical touch. I have problems with people touching my head. You should see me when I get a haircut, the anxiety is high. I just want to disappear by crawling into a hole.

Coping With PTSD Anxiety

Educate Yourself

Managing PTSD and anxiety is challenging, but understanding these conditions is a big step forward. Identifying your triggers and having coping strategies ready can help. PTSD and anxiety are often linked, with one worsening the other.

Figuring out exactly when PTSD starts or spotting the symptoms can be tricky, especially if you’ve been through multiple traumatic events. But understanding what PTSD is and how it impacts you is an important step toward moving forward.

TALK, TALK, AND TALK

Talking about what’s bothering you can feel like letting off steam – suddenly, it’s easier to breathe. It’s not just about venting but also about understanding yourself and helping others understand you. Keeping feelings bottled up means missing chances to grow and heal.

Talking about our struggles brings them into the light, making them feel less overwhelming and easier to handle. Sharing not only eases your burden but also comforts others, building deeper connections. Don’t be afraid to open up—you might find relief, clarity, and even solutions.

You Can Still Live A Great Life

Just because you have anxiety from PTSD doesn’t mean your life will always suck. You can learn to live a meaningful life. Yes, there maybe triggers that affect you, but hopefully you’re better equipped to handle them and move on. Life doesn’t have to stop because of the anxiety from PTSD.

Over time, the anxiety will dissipate, because you’ve been working hard towards a fulfilled life. Trauma doesn’t have to rule your life. It only does if you allow it to. So, go out and live the life you were meant to live.

Validate Your Feelings

According to the Crisis & Trauma Resource Institute ” Validation is the acknowledgment that a person’s thoughts, feelings, and behaviors make sense at that moment, given the context of who the person is and their history.”

People with PTSD often feel guilt over the emotions and behaviors caused by their trauma. But to process those feelings and keep moving forward, it’s important to accept and validate them instead of blaming yourself.

You didn’t choose to go through trauma, and it’s not your fault. PTSD and trauma can bring up all kinds of intense emotions and behaviors that aren’t a reflection of who you are or what you want. Give yourself some grace and take it easy on yourself—you’ve got enough to deal with without turning yourself into the enemy.

Can You Recover From PTSD?

I believe you can recover from PTSD. There are people out there who have been through immense trauma and developed PTSD, but you would never know it. Yet there are some who continue to relive the trauma over and over again. Either you choose to live with it, or let it run your life. Some people are so lost, that it would be hard to bring them back.

I believe I’m in the process of recovering, because I will not let it ruin my life. I would like to go back to therapy to work on it somemore. I’ve made peace with the person who triggered my anxiety from PTSD. She did not cause the PTSD, she just triggered a response that I felt years ago.

PTSD Anxiety Relief

PTSD Anxiety Meditation

I can’t speak enough about meditation. I highly recommend it. It’s a natural way to calm the anxiety. No medications with their side effects. Just pure peace and calmness. Doesn’t everyone want that? It takes you into another realm that coexists with the physical environment.

I was spiraling out of control with the anxiety from PTSD. All these triggers kept chipping away at my outer protection space. I built that wall so nothing could ever hurt me again. In the process, I shut out my circle of supporters. Bad move. So, I tore down that wall, and I’m learning to deal with the triggers and live my life the way I want. And meditation has helped do that.

Antipsychotics for PTSD

If you decide to go with medication, antipsychotics can be a good option for managing PTSD. These meds are sometimes used off-label to help with PTSD symptoms, especially if other treatments haven’t worked. Some antipsychotics that might be used include:

Risperidone (Risperdal): Often used to help with irritability, aggression, and mood swings.
Quetiapine (Seroquel): Can be helpful for sleep disturbances and anxiety.
Olanzapine (Zyprexa): Sometimes used for mood stabilization and reducing anxiety.
Aripiprazole (Abilify): May be used to help with mood and anxiety symptoms.

I take Olanzapine, which caused my look-like symptoms of Parkinson’s disease. It’s supposed to be a rare side effect, but unfortunately it happened to me. So, be aware of the medicines you’re taking and do the research.

Acceptance and Commitment Therapy for PTSD

Acceptance and Commitment Therapy (ACT) is a type of therapy used to treat many mental health conditions, including PTSD. The idea is to help people accept their thoughts and emotions instead of battling them or feeling guilty about them. Here’s a quick look at how ACT works for PTSD:

Acceptance: Encourages people to acknowledge and sit with their thoughts and feelings, even the tough ones, instead of trying to push them away or ignore them.
Cognitive Defusion: Helps people rethink how they deal with their thoughts, making them less impactful and easier to manage in daily life.
Being Present: Encourages staying mindful and in the moment, helping people notice their thoughts and feelings without getting caught up in them.
Self as Context:Helps people see themselves as more than just their thoughts and feelings, creating a sense of self that’s separate from their experiences.
Values: Helps individuals identify what is truly important to them, and use these values to guide their actions.
Committed Action:It’s about acting in line with your values, even when you’re dealing with tough thoughts and feelings.

ACT aims to increase psychological flexibility, helping individuals live a life that is more aligned with their values despite the presence of PTSD symptoms.

DBT & CBT

DBT (Dialectical Behavior Therapy)

Focus: DBT is a type of CBT that’s all about balancing acceptance and change. It was originally designed to help people with borderline personality disorder, but now it’s used to treat a bunch of other conditions, like PTSD.
Techniques: DBT combines one-on-one therapy with group skills training and focuses on four key areas: mindfulness, coping with distress, managing emotions, and improving relationships.
Applications: DBT is great for anyone dealing with intense emotions, self-harm, or relationship struggles.

CBT (Cognitive Behavioral Therapy)

Focus: CBT focuses on recognizing and changing negative thoughts and behaviors. It helps people challenge and shift unhelpful beliefs, leading to better emotional control and positive changes in behavior.
Techniques: It usually includes structured sessions with clear goals, using methods like cognitive restructuring, exposure therapy, and skills training.
Applications: CBT is a go-to for treating anxiety, depression, PTSD, and other mental health challenges.

PTSD Anxiety Exercises

Here are some exercises that can help manage anxiety associated with PTSD:

Deep Breathing

Practice slow, deep breaths to calm the nervous system. Inhale deeply through the nose, hold for a few seconds, and exhale slowly through the mouth. Repeat this process until you feel more relaxed and centered. Taking deep breaths can help reduce stress and anxiety, as well as improve focus and concentration.

Progressive Muscle Relaxation

Tense each muscle group, starting from your toes and moving up to your head, then slowly release to ease tension. Take deep breaths and let go of any worries. Picture yourself in a calm place, like a beach or forest, to help your mind relax.

As you keep working on releasing tension from your body, try letting go of any negative emotions or stress, too. By recognizing those feelings and letting them go, you’re creating room for more positive energy and peace in your life.

Grounding Techniques

Focus on the present moment by engaging the senses. For example, identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This simple exercise can help bring you back to the present moment and ground you in your surroundings.

Another way to stay present is by focusing on your breath. Take a few deep, slow breaths and pay attention to the sensation of air filling your lungs and then leaving your body. This can help calm any racing thoughts and bring you into a state of relaxation.

Mindfulness Meditation

Take a few minutes each day to focus on your breathing and notice your thoughts and feelings without judging them. This easy habit can help you feel less stressed, more aware, and bring some extra clarity and calm to your daily life.

We’re constantly surrounded by endless distractions and expectations, keeping us busy and our minds racing. It’s rare that we actually slow down and just focus on the present moment. But with simple mindfulness practices like breathwork, we can quiet the noise and find a sense of calm within ourselves.

Physical Exercise

Engage in regular physical activity, such as walking, jogging, or yoga, to release endorphins and improve mood. Make time for self-care activities, such as taking a bubble bath or reading a book, to relax and recharge.

Regular physical activity is a great way to boost mental health. Exercise releases endorphins, which improve mood and reduce stress. This can be as simple as a walk around your neighborhood or a workout class at the gym.

Visualization

Imagine a safe and peaceful place in detail to create a sense of calm and security. As you close your eyes, take a deep breath and let your mind wander to a safe and peaceful place.

Picture yourself surrounded by lush green trees, their leaves rustling softly in the gentle breeze. You can feel the warmth of the sun on your skin, its rays filtering through the canopy above. The air is fresh and clean, carrying with it the scent of blooming flowers.

As you walk along a winding path, you come across a tranquil pond. Its surface is like glass, reflecting the vibrant colors of the surrounding nature. A family of ducks glides gracefully across the water, adding to the serene atmosphere.

In this peaceful place, there are no worries or stress, only tranquility and inner peace. You can let go of any negative thoughts or emotions that may be weighing you down. Take a moment to relax and be present in the moment.

Sink into a peaceful state where your body and mind can unwind and recharge. As you walk, feel the crisp, refreshing air fill your lungs. Take a deep breath and let go of any tension or anxiety. Connect with nature and the gentle rhythm of life around you.

Sum It All Up

“PTSD anxiety help” was the first thing that came to mind when I started feeling the anxiety that comes with PTSD. It’s a pretty common thought for anyone who’s been through trauma and is trying to handle the aftermath. The good news? There are actually ways to manage and cope with PTSD-related anxiety.

Anxiety is one of the most common symptoms of PTSD. It can show up as anything from a mild sense of unease to full-blown panic attacks. Some people might have flashbacks or nightmares that bring on intense anxiety. It’s important to remember that these feelings are a natural response to trauma, and there’s nothing wrong with reaching out for help to manage them.

One helpful way to cope with PTSD-related anxiety is through mindfulness techniques. This involves focusing on the present moment and becoming aware of your thoughts and feelings without judgment. Using meditation is also good for PTSD. It helps put you in a calm state of mind. Peace and always love. Until next time…