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The truth about PTSD and what healing really takes

It can be a sound. A smell. A change in tone during a conversation. Something you can’t quite name that sets your body into overdrive, even if your mind is telling you you’re safe. That’s what trauma can feel like. Unexpected, invisible, and misunderstood.

Post-traumatic stress disorder (PTSD) is often thought of as something only veterans experience. But PTSD doesn’t discriminate. It can affect anyone who’s been through something overwhelming or terrifying, whether that’s a car accident, abuse, illness, or even emotional neglect that lasted for years. This PTSD Awareness Month, it’s time to talk about what trauma really does to a person, and how to begin healing from the inside out.

What PTSD really is

PTSD is a mental health condition that can develop after experiencing or witnessing a traumatic event. The keyword here is after. The trauma ends, but your nervous system stays stuck in survival mode. It’s not about what happened to you. It’s about what your brain and body had to do to survive it.

Common symptoms of PTSD include intrusive thoughts or flashbacks, emotional numbing, hypervigilance, sleep problems, and avoiding anything that reminds you of what happened. It’s exhausting, confusing, and often invisible to others.

Misconceptions still surround PTSD. Some believe it’s just about “bad memories” or that it only affects people in war zones. But trauma can come from many places: childhood abuse, domestic violence, sexual assault, natural disasters, loss, medical trauma, even toxic workplaces. What matters is not whether others think it was traumatic, but how your system experienced it.

 

How PTSD shows up in everyday life

Emotionally

  • Feeling constantly on edge
  • Explosive anger or sudden panic
  • Numbness or inability to connect with others

Physically

  • Fatigue, digestive issues, muscle tension
  • Sleep disturbances or nightmares
  • A racing heart from seemingly small triggers

Cognitively

  • Memory gaps, especially around the trauma
  • Trouble concentrating or making decisions
  • Negative thoughts about self and others

 

Common Mental Health Beliefs and Their Impact

Common Belief Impact on Life Impact on Work
“Other people have it worse than me.” Minimizing your pain, delaying help Hiding symptoms, pushing through burnout
“I should be over this by now.” Guilt, shame, emotional shutdown Suppressing needs, avoiding support systems
“I’m just being dramatic.” Emotional invalidation, self-doubt Low confidence, fear of feedback or judgment
“No one will understand what I went through.” Isolation, withdrawal from relationships Difficulty collaborating or asking for accommodations
“If I talk about it, people will see me as weak.” Fear of vulnerability, hiding symptoms Lack of trust in team, chronic self-reliance

What Do I Do About It?

PTSD healing isn’t about fixing yourself. It’s about coming home to yourself. It’s not your fault that your body is reacting this way. But there are gentle, practical things you can do to start shifting your nervous system back toward safety.

Setting the scene:

Set aside 10–15 minutes somewhere quiet and grounding. Have a journal or notes app ready. Grab a glass of water, a soft object, or something that brings you calm. Remind yourself: this is not about doing it perfectly. It’s about noticing and taking one step.

Step by step guide:

1. Begin with your body

Sit or lie down. Breathe slowly into your belly. Notice your breath without trying to control it. Ask: Where do I feel tension? Can I soften that area just a little? Don’t force it. Just notice.

2. Identify one symptom you’ve been coping with silently

It could be irritability, nightmares, shutting people out, or that constant sense of alertness. Give it a name: “I’ve been carrying a lot of fear lately.” Naming it reduces shame and invites compassion.

3. Choose one belief to reframe

Say your chosen counter belief out loud. Write it down. Post it where you’ll see it again.

Negative Belief Realistic Counter-Belief
“I’m stuck like this forever.”

“Healing is possible, even if it takes time.”
“I’m too broken to be loved.” “I am still worthy of love and connection.”
“People will think I’m unstable.” “Speaking up is brave, not shameful.”
“If I fall apart, I’ll never recover.” “Allowing my feelings is part of my healing process.”

 

4. Use a grounding technique

This could be telling someone you trust how you’re really doing, booking a therapy session, or setting a boundary around your time and energy.

5. Give yourself one comfort cue

Wrap up in a blanket. Play calming music. Drink something warm. Do something your body associates with safety.

6. Reach out to someone who gets it

This could be a friend, a therapist, a support group, or even a text line. If you’re not ready to talk, even reading someone else’s story can help you feel less alone.

7. Celebrate the fact that you’re showing up

Maybe you didn’t get out of bed today. Maybe you did one grounding breath. Either way, that effort counts. Healing isn’t a leap. It’s a return.

Real life story: Leila’s quiet courage

Leila survived an emotionally abusive relationship that left her questioning her sanity and worth. For years, she dismissed her pain, believing she should be “over it” because there was no physical violence. But the panic attacks, constant hypervigilance, and shame wouldn’t go away.

When she finally spoke to a trauma-informed therapist, she realized she had PTSD. For the first time, her symptoms made sense. Together, they worked on grounding, boundaries, and slowly rebuilding trust. “I stopped seeing myself as crazy,” Leila said. “I started seeing myself as someone who survived.”

Today, Leila uses her story to remind others that emotional trauma is real, and that healing is possible, even if no one else sees the scars.

Combating stigma and misconception

  • PTSD is not weakness. It’s a response to something overwhelming.

  • You don’t need to earn your trauma by having the “worst” story.

  • Therapy, medication, and support are all valid paths, not last resorts.

  • Talking about trauma does not make you broken. It makes you human.

Conclusion

PTSD doesn’t look the same for everyone. It can be loud or silent, obvious or hidden. But its impact is real. By learning what it is, challenging what it’s not, and taking small steps toward care, you reclaim a sense of power and safety that trauma tried to steal from you.

Call to Action

This PTSD Awareness Month, check in with yourself. If something in this post resonated, pause and name it. You don’t have to have all the answers. You just need to start where you are. Whether it’s reaching out for support, breathing through one hard moment, or simply acknowledging your experience. Know this, you deserve peace, and healing is possible.

 

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