Unlock the Secrets to Stress Out Relief for PTSD Survivors

I used to stress out about the simplist things because of PTSD. Nowadays, I pretty much have the stress under control. How did I do it? I’ll share my findings later in this post.

I had childhood trauma which manifested into PTSD. The emotional trauma lasted for two years by a teacher. It happened when I was in first grade. My teacher physically and emotionally abused me.

It left me scared of everyone. I was afraid to talk to people for fear of getting backlash from them. Therefore, I couldn’t trust anyone. I was bullied all throughout the twelve years of school.

“Stress is caused by being ‘here’ but wanting to be ‘there.’” – Eckhart Tolle

Traumatic meaning

The term “traumatic” describes something that causes intense emotional, psychological, or physical distress. It’s often linked to events or experiences that are deeply upsetting, shocking, or harmful. Therefore, these experiences can have a lasting impact on a person’s mental and emotional health, sometimes leading to conditions like post-traumatic stress disorder (PTSD).

For example:

A traumatic event could be a car accident, natural disaster, or personal assault. It can also describe something emotionally painful, like the loss of a loved one or witnessing a distressing situation.

4 types of stress outs

There are generally four main types of stress, each with unique causes and effects:

Acute Stress

This is short-term stress that arises from immediate challenges or pressures. Examples: A tight deadline, a sudden argument, or narrowly avoiding an accident. Subsequently, it usually resolves quickly, and can even be motivating in small doses.

Episodic Acute Stress

This occurs when someone frequently experiences acute stress. Examples: Constantly juggling too many responsibilities or being perpetually late. It can lead to irritability, anxiety, and physical symptoms like headaches.

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Chronic Stress

This is long-term stress that persists over an extended period. Examples: Financial struggles, an unhappy relationship, or a toxic work environment. Chronic stress can have serious health consequences, including heart disease and depression.

Traumatic Stress

This type of stress results from experiencing or witnessing a traumatic event. Examples: Natural disasters, abuse, or combat situations. Consequently, it can lead to PTSD and requires professional support to manage.

PTSD triggers

PTSD triggers are stimuli—such as sights, sounds, smells, or situations—that remind someone of a traumatic event and can cause intense emotional or physical reactions. These triggers vary from person to person, but here are some common examples:

Sensory Triggers

Sounds: Loud noises, sirens, or specific songs.
Smells: Scents like smoke, perfume, or certain foods.
Visuals: Flashing lights, specific locations, or images resembling the trauma.

Emotional Triggers

Feeling helpless, trapped, or out of control.
Experiencing conflict or arguments.
Being criticized or judged.

Physical Triggers

Pain or physical sensations that mimic the trauma (e.g., a tight chest or rapid heartbeat).
Fatigue or lack of sleep, which can heighten emotional responses.

“Rule number one is, don’t sweat the small stuff. Rule number two is, it’s all small stuff.” – Robert Elliot

Mental trauma symptoms

Mental trauma symptoms can vary widely depending on the individual and nature of the trauma, but they generally fall into emotional and physical categories. Here’s an overview:

Emotional Symptoms

Intense feelings of fear, sadness, or anger.
Anxiety or panic attacks.
Emotional numbness or detachment from others.
Mood swings or irritability.
Feelings of guilt, shame, or self-blame.

Physical Symptoms

Fatigue or exhaustion.
Sleep disturbances, such as insomnia or nightmares.
Headaches or body aches without a clear medical cause.
Increased heart rate or difficulty breathing.
Digestive issues, like nausea or stomach pain.

Flashbacks PTSD

For me, PTSD flashbacks arose later into my mid 30’s. I kept seeing myself getting pulled out of my seat by my hair, which I would stress out about. She literally yanked me out of my seat. I still have them today, but I am still somewhat timid when talking to children.

Growing up, I always felt like I should keep my mouth shut, otherwise I would be abused. The flashbacks were horrible, I never endured so much physical and emotional pain from someone I was supposed to look up to.

PTSD from mental abuse

Mental abuse is something I had to endure throughout school. Accordingly, the bullying started with that one teacher, and I believe my classmates learned it from her. They thought it was acceptable or normal.

The PTSD felt like I was being attacked from all sides. I was afraid to talk to anyone. It took me a long time to come out of my fortress that I mentally built. I never imagined my life going anywhere, let alone healing from what was done to me.

Stress related illnesses

I used to have anxiety so bad, I would hide in my room, only to venture out to the bathroom and get something to eat. At any rate, I used to stress out so bad, I lived my life in isolation. I believe the schizophrenia showed up, because of the torment I received.

Also, I believe the bipolar showed up, because I had problems controlling my emotions. I was all over the map. Depression would hit me like a ton of bricks, then with the mania, I felt invisible and spending lots of money.

PTSD childhood

You don’t realize the implications of PTSD in childhood until you get to the point to understand it. I understood it when I was diagnosed with depression in my mid teens. I suspected what it had stemmed from, but didn’t care anymore.

But, I was still being bullied in high school. It never stopped! The stress out was so bad. I’m surprised I’m OK now, because of the mental abuse. I’m also surprised I can write about it and not get emotional. It shows how far I’ve come.

“Stress acts as an accelerator. It will push you either forward or backward, but you choose where to steer.” – Chelsea Erieau

Long-term effects of PTSD

What are the long-term effects of PTSD? If you choose, the symptoms can remain with you for the rest of your life. Or you can fight against it, like I did. I chose not to be a victim all my life from someone who was mentally abusive.

Furthermore, other psychological disturbances that a person with post-traumatic stress disorder can experience are:

Substance use disorders

Anxiety
Depression
Insomnia
Memory issues
Disorderly behavior

Recovery from PTSD

Stress inoculation training

Stress inoculation training aims to teach people how to become less sensitive to their triggers or stressors, thus “inoculating” them from the negative associations. It may be used alone or along with other therapies to teach ways to manage PTSD symptoms.

Some examples of techniques used in stress inoculation training are deep-breathing exercises, progressive muscle relaxation exercises. Also, improving communication skills.

Schema Therapy

In Schema Therapy, a “schema” refers to a deeply held belief or pattern that develops early in life, often as a result of unmet emotional needs, trauma, or negative experiences during childhood.

These schemas are enduring and can significantly shape how individuals view themselves, their relationships with others, and the world around them. For example, a schema might involve beliefs such as “I am unworthy of love” or “The world is unsafe.”

Over time, these schemas can lead to unhealthy thoughts, emotional struggles, and behaviors that get in the way of living your best life. Schema Therapy helps you spot and change these patterns, so you can break free from negative cycles and build healthier ways of thinking and connecting with others.

“Almost everything will work again if you unplug it for a few minutes, including you.” – Anne Lamott

Cognitive Processing Therapy (CPT)

It’s different from CBT. Cognitive Processing Therapy (CPT), which is a proven type of therapy that helps people recover from Post-Traumatic Stress Disorder (PTSD) and other trauma-related challenges. It’s all about working through negative thoughts and beliefs that can develop after going through something traumatic, helping you move forward healthier.

How CPT Works

Even more, CPT is based on the idea that trauma can change the way people see themselves, others, and the world. These changes often create “stuck points”—thoughts that feel unhelpful or distorted and get in the way of recovery. CPT helps people recognize and work through these thoughts, building healthier and more positive perspectives.

Healthier ways to manage stress out

Take a ten-minute walk.
Lift weight
Contact a close friend or a safe family member
Meditate for 10 minutes
Listen to soothing music
Practice deep breathing for 5 minutes.

Apps like Prana Breath, MindShift CBT, Breath Ball, and Health through Breath can help make breathing exercises easier.

Coping with PTSD

Living with trauma

The first step in tackling any mental health challenge is recognizing that you need help, and that’s okay. Don’t hesitate to reach out for support when you need it. Living with PTSD can be really tough.

Sometimes, it feels like the line between reality and imagination gets blurry, making it hard to tell what’s real and what’s not. You might wake up from night terrors, crying, thrashing, or even screaming in your sleep. That’s why it’s so important to focus on taking care of yourself.

Focus on your everyday routine. It may seem mundane to you, but your PTSD can make you forget the important tasks that you have aligned for the day. Therefore, always have a to-do list at hand. This way, you won’t miss out on your work.

“Sometimes, we just need to be reminded that the world won’t end if we take a break.” – Unknown

Sum it all up

Since my PTSD stemmed from childhood trauma hasn’t been an easy road to travel. I didn’t care much for staying in this world many times over. Hence, I felt like I was the scum of the earth. I didn’t want to deal with it.

When I did attempt to take my life, and I lived through it, I realized I had a second chance at life. I wasn’t going to screw it up this time, so I stopped playing the victim and took control of my life on my terms.

And here I am today! Anxiety gone, panic attacks gone, depression gone, and free from the stress out. I’m living the life I was meant to live, free from punishing myself because I thought I was in the wrong. I’ve learned to love myself again. Peace and love. Until next time…