Fact file: Post‑traumatic stress disorder (PTSD)

PTSD can have a significant impact on day‑to‑day life. Symptoms usually begin within the first month after a traumatic event, but for some people they may not appear until months or even years later. 

Some people experience periods where symptoms ease, followed by times when they worsen. Others experience symptoms that are constant and severe. 

Re‑experiencing the trauma 

Re‑experiencing is the most common symptom of PTSD. It can involve involuntarily reliving the trauma through: 

• Flashbacks 

• Nightmares 

• Intense distress at reminders of the event 

• Intrusive, repetitive thoughts or images 

• Physical sensations such as sweating, nausea, pain or trembling 

Avoidance and emotional numbness 

People with PTSD often try to avoid anything that reminds them of the trauma. This might include avoiding certain places, people or conversations. 

Some people also experience emotional numbness, which can involve: 

• Feeling detached from others 

• Avoiding activities they once enjoyed 

• Difficulty feeling emotions 

Feeling constantly alert or on edge 

PTSD can cause the brain to remain in a constant state of alert, known as hypervigilance. This can lead to: 

• Irritability or angry outbursts 

• Being easily startled 

• Sleep problems 

• Difficulty concentrating 

Complex PTSD 

People who experience repeated or long‑term trauma may develop complex PTSD. This is more likely if: 

• Trauma happened at an early age 

• Trauma lasted a long time 

• Escape or rescue felt impossible 

• Multiple traumatic events occurred 

• The trauma involved someone close to you 

In addition to PTSD symptoms, complex PTSD can include: 

• Feelings of shame or guilt 

• Difficulty managing emotions 

• Dissociation or loss of concentration 

• Physical symptoms (headaches, chest pain, stomach issues) 

• Isolation or relationship difficulties 

• Risky or self‑destructive behaviour 

• Suicidal thoughts 

Symptoms may not develop until many years after the trauma. More information is available on the NHS website. 

Focus on your breathing 

When traumatic memories are triggered, breathing can become fast and shallow, which increases anxiety. 

Try this breathing exercise: 

• Sit or lie somewhere comfortable 

• Breathe in through your nose for 4 seconds 

• Hold for 3 seconds 

• Breathe out slowly through your mouth for 6 seconds 

• Repeat 10 times 

Try a grounding exercise 

Grounding helps reconnect you to the present moment. 

A simple exercise: 

• Name 5 things you can see 

• 4 things you can hear 

• 3 things you can feel 

• 2 things you can smell 

• 1 thing you can taste 

Other grounding techniques include counting objects, naming colours around you, or describing your surroundings out loud. 

Hold on to the present 

Carrying a small object that you can touch — such as a pebble or piece of jewellery — can help remind your brain that you’re safe in the present moment. 

Keep a diary 

Keeping track of moods, thoughts and daily events can help you identify triggers and plan ways to cope with them if they arise again.