While many people who survive traumatic experiences like natural disasters, sexual assault, car accidents or military service may initially struggle to cope, they often recover with time and self-care. However, for some, the effects of trauma are more long-lasting and significantly interfere with daily functioning. These people may develop post-traumatic stress disorder, a mental health condition that can disrupt every facet of life.

One of the most distressing aspects of PTSD is experiencing a PTSD attack – a sudden, overwhelming surge of symptoms that forces you to relive your trauma. Learning strategies to manage these episodes is a critical part of healing.

Do You Have PTSD?

PTSD manifests differently in everyone, with symptoms like these varying in severity and intensity over time.

• Nightmares and flashbacks: Replaying the traumatic event in vivid detail through intrusive thoughts or vivid dreams.
• Avoidance: Steering clear of places, people or activities that may remind you of the trauma.
• Hyperarousal: Feeling constantly on edge, unable to relax and startling easily.
• Feelings of shame or guilt: Blaming yourself for what happened or feeling unworthy of love and happiness.
• Irritability and anger: Experiencing sudden outbursts or persistent frustration.
• Emotional dysregulation: Struggling to manage your emotions and feeling overwhelmed.
• Loss of interest in hobbies: Losing pleasure in activities you once enjoyed.

If these symptoms significantly affect your daily life, they may indicate PTSD, which requires professional help.

PTSD Attack Symptoms

A PTSD attack, sometimes referred to as a flashback or episode, is an acute, intense reaction to a trauma-related trigger. These attacks can make you re-experience the trauma in real time, accompanied by overwhelming emotional and physical symptoms.

• Intrusive thoughts: Sudden, uncontrollable memories of the traumatic event.
• Extreme fear or dissociation: A sense of detachment from reality, as if you are not present in the current moment.
• Physical symptoms: Shaking, chest pain, sweating, shortness of breath, a racing heart and nausea.
• Feeling of danger: Even though the threat is no longer present, the attack can make you feel as though you are in immediate physical harm.

A PTSD episode can occur without warning. Triggers may include sensory reminders, stress or specific anniversaries related to the traumatic event.

Grounding Techniques to Manage a PTSD Attack

PTSD attacks can make you feel unsafe and anxious, often leading to avoidance behaviors. For example, some people may limit their activities, stay home or isolate themselves to minimize the risk of encountering triggers. Over time, this will adversely affect your relationships, career opportunities and mental health, creating a cycle of fear and isolation.

While PTSD attacks can feel overwhelming, grounding techniques let you regain control and reconnect with the present moment. Grounding involves using your senses and body to focus on the here and now, reducing the intensity of the episode. Here are some effective strategies.

1. Engage All Your Senses

Take stock of your immediate surroundings by naming:

• Five things you can see
• Four things you can touch
• Three things you can hear
• Two things you can smell
• One thing you can taste

2. Move Your Body

Physical activity, such as walking, stretching or shaking your arms, can disrupt your body’s stress response and signal to your brain that you’re not in danger.

3. Practice Deep Breathing

Regulate your nervous system with slow, intentional breathing. Try breathing deeply into your abdomen, holding your breath for a few seconds, then exhaling slowly.

4. Repeat a Mantra

Reassure yourself with comforting phrases like “I am safe right now” or “This feeling will pass.”

Why Professional Help Is Crucial

Professional treatment is essential if you struggle with PTSD and experience frequent attacks. Evidence-based therapeutic techniques can help you identify triggers, develop coping strategies and process the trauma in a safe and supportive environment.

• Trauma-focused cognitive behavioral therapy: Helps you identify and change negative thought patterns associated with the trauma.
• Eye movement desensitization and reprocessing: Allows you to process traumatic memories and reduce their emotional impact.

A Path to Healing

Trauma’s emotional and psychological impact can be long-lasting, but it doesn’t have to control your life. Seeking professional treatment is critical for long-term healing, as specialized therapies can provide the tools you need to regain control and build a fulfilling life.

Serene Behavioral Health teaches our clients to manage the challenges of PTSD with compassionate care and evidence-based treatments. If you struggle with the aftereffects of trauma, request help today. We are here to take your call 24/7.