Intrusions
Flashbacks, nightmares, intrusive images or sounds. These feel as if the trauma is happening again.
1) What is PTSD?
PTSD can follow any event that overwhelms your ability to cope: accidents, war, assault, abuse, medical trauma, disasters, or repeated exposure through frontline work. It is the nervous system’s attempt to protect you by staying on high alert, but it comes at a cost.
2) Symptoms & cPTSD
Symptoms often cluster in four groups. Many people move between them daily:
Avoidance
Dodging places, conversations, or even emotions that might bring the trauma to mind. Relief in the short term, but maintains the cycle long term.
Negative beliefs & mood
Persistent guilt, shame, “I’m broken” thoughts, disconnection from others, lack of joy.
Hyper-arousal
Hypervigilance, jumpiness, poor sleep, anger bursts, difficulty concentrating.
Complex PTSD (cPTSD)
Arises from long-lasting or repeated trauma (e.g., childhood abuse, coercive control, captivity). Adds difficulties with self-worth, relationships, and emotional regulation.
3) Biology — the science of “stuck alarms”
- Amygdala: the brain’s smoke alarm, on constant alert.
- Hippocampus: misfiles trauma memories → the past feels like now.
- Prefrontal cortex: the “thinking brain” goes offline when alarms blare.
- Neurochemicals:
- Cortisol: often stays high, disturbing sleep, digestion, immunity.
- Norepinephrine: heightens attention to danger but keeps you jumpy.
- Serotonin & dopamine: disrupted, affecting mood and motivation.
- GABA: calming signals often under-active → harder to downshift.
4) Window of Tolerance
The “window” is the emotional bandwidth where you can think, feel, and connect. PTSD shrinks this window. Tools aim to widen it again.
- For hyper-arousal: slow breathing, grounding, weighted blanket, soft light.
- For hypo-arousal: gentle movement, cool splash of water, upbeat music, connection.
5) Grounding
Grounding breaks the spell of trauma-time and anchors you in now-time.
5-4-3-2-1 senses
Notice 5 things you see, 4 touch, 3 hear, 2 smell, 1 taste. Name them out loud.
Breath
In 4, out 6. Say: “Safe enough, here, now.”
Safe-place visual
Picture a calm space in detail. Pair with breathing.
Orientation
State: “Today is [date]. I’m in [location]. I am safe enough now.”
6) Flashbacks & Nightmares
Flashbacks are trauma memories replaying as if live. Nightmares disturb rest but can be reshaped.
- Flashback script: “This is memory, not the present. Today is [date].”
- Nightmare rewriting: Practise an alternative ending while awake; rehearse before bed.
- Practical: keep a glass of water, small lamp, grounding card by the bed.
7) Trauma Memory
Trauma memory is stored differently: fragments, body sensations, emotions without time-stamp. This is why fireworks can trigger a war veteran or why a smell can transport someone back years.
Therapies like EMDR and trauma-focused CBT help “re-file” these memories into the past.
8) Treatments & Recovery
- Therapy: EMDR, trauma-focused CBT, CPT, NET. For cPTSD: phase model (stabilise → process → reconnect).
- Medication: SSRIs/SNRIs (mood/anxiety); prazosin (nightmares); always discuss with GP/psychiatrist.
- Daily anchors: steady meals, light movement, recovery time, safe connection.
9) Veterans & Emergency Responders
Military, police, fire, and ambulance staff face repeated trauma and moral injury. Confidential support is available:
10) Printables
11) Support & Services
- Samaritans — 116 123, 24/7 listening
- Shout — text SHOUT to 85258 (UK)
- Mind — support & resources
- NHS Inform (Scotland)
Important Note
The information on this page is for general understanding and support. It is not a substitute for professional medical, psychological, or legal advice. If you feel unable to keep yourself safe or someone else is at risk, call 999 (UK) immediately. If you’re outside the UK, contact your local emergency number.
For non-emergency concerns, consider speaking with a qualified health professional or one of the support services listed on our site.