Rebuilding Trust in Yourself After PTSS

PTSS (Post Traumatic Stress Syndrome) is a common, normal, and adaptive response to either experiencing or witnessing a terrifying event. The symptoms are typically present within the first few weeks following the trauma. Years ago, I ran into a combine (farm equipment) while riding an ATV. Basically, I froze, just like other times in the past when something bad was about to happen, causing a trauma.

I could have died if I had hit anywhere other than the window. I broke my wrist. But, you won’t see me getting on an ATV anymore. I keep picturing myself hitting other points on the machine and dying. Common incidents like car accidents can also trigger PTSS, as well as more unusual incidents like kidnapping.

Post-Traumatic Stress Syndrome (PTSS)

Post-Traumatic Stress Syndrome (PTSS) is a combination of psychological and physical reactions that can happen after going through or witnessing a traumatic event. These symptoms usually show up within the first few weeks after the experience.

Symptoms of PTSS:

Intrusive thoughts and memories of the event
Nightmares or flashbacks
Avoidance of reminders of the trauma
Negative changes in mood and cognition
Hyperarousal, such as increased anxiety, irritability, and difficulty concentrating
Sleep disturbances

Physiological symptoms, such as sweating, heart palpitations, and gastrointestinal issues.

Differences between PTSS and Post-Traumatic Stress Disorder (PTSD):

PTSS is a natural and expected response to trauma, while PTSD is a diagnosed mental health condition. For a PTSD diagnosis, symptoms must last at least six months and significantly impact daily life. Treatment often includes therapy, medication, and self-care practices to help you feel better.

Post-traumatic stress disorder (PTSD) is a mental health condition that can show up after going through or witnessing a traumatic event. About 8% of people will experience PTSD at some point in their lives. That said, it’s good to remember that not everyone who goes through a tough experience will develop PTSD.

Post-traumatic stress symptoms (PTSS) are a natural response to trauma. These can include flashbacks, nightmares, feeling on edge, avoiding triggers, or mood changes. While tough and disruptive, these symptoms usually improve within weeks or months as a person copes with the experience.

Flashbacks from PTSS

I ran so fast out of the room at the veterinary clinic. I couldn’t take the anxiety, and I was having a severe panic attack. All things considered, I was there to put my cat to sleep. I have flashbacks of that day with a lot of guilt. I wasn’t there for his last moments. Hence, I wasn’t there to comfort him. I just left him there, because I couldn’t handle my anxiety.

Panic Attacks

I’ve had other panic attacks, but nothing compares to the one I had that day at the vet. Because he was moving around after they gave him the sedation drug, I freaked out. Just writing about it now, my heart is racing. I can feel the fear I had.

If you ever have a panic attack, here’s what you can do:

Acknowledge It: Remind yourself that a panic attack, while scary, is not dangerous and will pass.
Focus on Your Breathing: Try slow, deep breaths. Inhale for 4 seconds, hold for 4 seconds, and exhale for 4 seconds. This can help calm your nervous system.
Ground Yourself: Use the 5-4-3-2-1 technique:
- Name 5 things you can see.
- Name 4 things you can touch.
- Name 3 things you can hear.
- Name 2 things you can smell.
- Name 1 thing you can taste.
Relax Your Body: Try progressive muscle relaxation by tensing and then releasing each muscle group, starting from your toes and working up to your head.
Distract Your Mind: Focus on something simple, like counting backward from 100 or reciting a favorite song or poem.
Talk to Someone: If possible, let someone you trust know what you’re feeling. Sometimes just talking can help.
Practice Self-Compassion: Remind yourself that it’s okay to feel this way and that you’re doing your best.

Nightmares and Trauma

I often have nightmares about the trauma I experienced in the vet clinic. Sometimes I wake up, and see him walking away from the bed. I call out his name for him to come back, but he just disappears. My mind is torturing me.

I also have nightmares about the youngest cat I had to put to sleep. The vet gave him the sedative, and he was fighting it. I remember him turning his head, and he looked directly into my eyes as if he was pleading not to die. One of his pupils was deformed. I will never forget that image.

Healing from Trauma

Healing from trauma takes time. That’s one of the worst things about it. Meanwhile, you continue to experience flashbacks of the trauma. You never know when you might have that fateful panic attack. But inadvertently, we heal from our wounds. Here are some techniques that worked for me:

Stress Management Tools

Relaxation Techniques

Stress management tools are helpful techniques and strategies that make it easier to handle and reduce stress. Here are some effective tips and methods to try:

Deep Breathing: Focused, slow breathing to calm the nervous system.
Progressive Muscle Relaxation: Tensing and relaxing muscle groups to release physical tension.
Meditation: Practices like mindfulness or guided meditation to promote mental clarity and relaxation.
Visualization: Imagining peaceful scenes or positive outcomes to reduce stress.

Time Management

Prioritization: Focus on the most important tasks to avoid feeling overwhelmed.
To-Do Lists: Organize tasks to create a sense of control.
Time Blocking: Allocate specific times for work, rest, and leisure.

Cognitive Tools

Positive Self-Talk: Replacing negative thoughts with encouraging and constructive ones.
Reframing: Viewing stressful situations from a different, more positive perspective.
Gratitude Journaling: Writing down things you’re grateful for to shift focus away from stress.

Technology Tools

Stress Management Apps: Apps like Calm, Headspace, or Insight Timer offer guided meditations and relaxation exercises.
Wearables: Devices like smartwatches can track stress levels and encourage relaxation.

Setting Boundaries

Learning to Say No: Avoid overcommitting to reduce unnecessary stress.
Work-Life Balance: Setting clear boundaries between work and personal time.

My biggest problem area was learning to say no. I’m a people pleaser, so initially it was very difficult for me. But once I started doing it, I felt a newfound freedom.

Desensitization Therapy

Desensitization Therapy, also known as Systematic Desensitization, is a treatment method designed to help people work through phobias, anxiety, or other fears. It’s based on classical conditioning and works by gradually easing a person’s emotional response to something that causes fear or anxiety.

How It Works

Relaxation Training

The person learns relaxation techniques, like deep breathing or progressive muscle relaxation, to help ease anxiety.

Creating a Fear Hierarchy

The therapist and the individual work together to create a list of fear-inducing situations, ranked from the least to the most anxiety-provoking.

Gradual Exposure

The person gradually faces their fears, starting with the least scary situations and working their way up. At each step, they practice relaxation techniques to stay calm and in control.

Repetition and Progression

Over time, the person starts to feel less afraid, as they learn to connect what used to cause them anxiety with a sense of calm instead of panic.

Applications

Treating specific phobias (e.g., fear of spiders, heights, or flying)
Managing social anxiety
Addressing post-traumatic stress disorder (PTSD)
Reducing general anxiety or panic attacks

Survivor Support

A survivor support group is the perfect place to start with recovery. Groups, such as:

Trauma Survivors Network: Offers virtual support groups for trauma survivors, their families, and caregivers. Learn more here.
After Silence: A support group specifically for survivors of rape, sexual abuse, and sexual assault. Explore more options.
CPTSD Foundation Peer Support Chat Group: Provides a validating and encouraging environment for survivors of Complex PTSD. Visit their site.
Meetup Trauma Survivors Groups: Connects local people interested in sharing experiences and supporting each other. Find a group near you.
Out of the Storm (OOTS): A free and anonymous community for adults dealing with Complex PTSD. Check it out here.

Cognitive Behavioral Therapy (CBT)

Trauma therapy through CBT has been such a helpful experience for me. I’ve learned new ways to cope with past traumas and navigate difficult emotions. In CBT, a mental health professional works with you to explore your thoughts and feelings, helping you see how they shape your actions. It’s been amazing to unlearn negative patterns and replace them with healthier, more positive ways of thinking and living!

Anxiety Management

Emotional healing starts with managing your emotions. Anxiety management keeps in-checking the anxiety, so it’s not so overwhelming. When anxiety is high, panic attacks can happen, and we don’t want that. So how do we manage our anxiety? Do things that make you proud in accomplishing a task or project. Talking to someone you can confide in is also helpful.

Veteran Mental Health

Most of the time when you think of PTSS or PTSD, you think about veterans. They experience unspeakable horrors consistently that we’ll never experience in our lifetime. Many veterans are not getting any help because they can’t afford it or simply because they’re homeless. Thanks to the government, they have been discarded like waste.

They gave everything to their country, and got nothing in return. I remember watching a program a while back, and those who received metals were whipping them into a pile. They said they didn’t want them anymore, because the government was not helping them in any way after their tour of duty was over.

Emotional Resilience

You’d be surprised by the emotional resilience you have inside you when faced with an impactful trauma. Many of us don’t think we can survive a trauma if faced with one. For those who want to move on and recover, it takes time, but it is possible. Emotionally, you’ll always remember the trauma, but it won’t trigger the unwanted emotional response.

Now, I realized the emotional resilience I have when I had to put two cats down within two years. I was close to both of them. So, I thought I couldn’t go on. I was already in a depression from the first cat. It’s been almost two years since I put the last cat down. I have come to terms with their passing, and I look forward to getting another feline friend when I move.

Sum It All Up

PTSS is a common response to trauma. While distressing, these symptoms are usually temporary and can be treated with proper support. I had me, myself, and I as support. Nobody was there for me for support, but I made it through anyway, because of my wanting to give another cat a forever home.

Time does have a way of healing open wounds, even when you don’t think it’s possible. You learn to tap into that resilience and move forward. I know that I can learn from each trauma, and still stand tall. I can say to myself, “I will be OK.” That’s how you rebuild trust in yourself after PTSS. Peace and always love. Until next time…