Trauma + Me: PTSD – The Long Shadow of Trauma (Post #4)

Hello again,

If you’ve been following this series, you know we’ve been unpacking the complexities of trauma—what it is, how it rewires the brain, and how it can impact relationships. Today, we’re diving into something that many trauma survivors face: Post-Traumatic Stress Disorder (PTSD).

PTSD is often misunderstood, so let’s strip away the misconceptions and get to the heart of what it is, what it looks like, and most importantly, how we can find a way forward.

What Is PTSD?

We'll start with the basics: PTSD is a mental health condition that develops after experiencing or witnessing a traumatic event. While not everyone who experiences trauma will develop PTSD, for some, the trauma lingers, resurfacing in ways that disrupt daily life.

The American Psychiatric Association defines PTSD as a condition characterized by intrusive memories, avoidance behaviors, negative changes in mood, and heightened arousal following a traumatic event.

It’s not a sign of weakness—it’s the brain’s way of saying, “Something happened, and I’m still trying to make sense of it.”

Not all trauma leads to PTSD, so what makes the difference? Research shows that factors like the severity of the trauma, lack of social support, and pre-existing mental health conditions play a role. Here’s what happens in the brain:

1. Prolonged Stress Response: After a traumatic event, the brain stays in survival mode, with the amygdala (fear center) overactive and the prefrontal cortex (logic center) underactive.

2. Disrupted Memory Processing: The hippocampus struggles to process and store the trauma as a past event, which is why it can feel like it’s happening all over again.

   
   

• According to the National Center for PTSD, about 6% of the U.S. population will experience PTSD at some point in their lives. That’s roughly 15 million adults.

• Veterans are particularly affected: Studies estimate that 11-20% of those who served in Iraq and Afghanistan have PTSD.

• Women are more likely to develop PTSD than men, with rates as high as 10% in women compared to 4% in men, largely due to differences in the types of trauma experienced.

  
  

PTSD isn’t one-size-fits-all. It can look different depending on the person, but it generally falls into four categories:

1. Intrusive Memories

• Flashbacks that feel like you’re reliving the event.

• Nightmares or distressing dreams about the trauma.

• Unwanted thoughts or images that pop into your mind out of nowhere.

  
  

2. Avoidance

• Steering clear of people, places, or activities that remind you of the trauma.

• Suppressing thoughts or emotions related to the event.

  
  

3. Negative Changes in Mood and Thinking

• Persistent feelings of guilt, shame, or hopelessness.

• Difficulty remembering details of the traumatic event (fragmented memories).

• Feeling detached or estranged from others.

  
  

4. Hyperarousal

• Being easily startled or feeling constantly on edge.

• Difficulty sleeping or concentrating.

• Irritability or angry outbursts.

  
  

Let me get real with you. PTSD didn’t hit me like a freight train—it crept in slowly, weaving itself into my thoughts, reactions, and even my dreams. After years in prison, including the years in solitary confinement, I had moments where I felt like I was still there. The sound of a slamming door or the sight of a narrow hallway could send me spiraling.

But the worst part wasn’t the flashbacks—it was the avoidance. I didn’t just avoid triggers; I avoided life. particular tasks, opportunities, even conversations felt like too much. My brain was stuck in survival mode, convinced that the world was too dangerous to trust.

The Science Behind PTSD

Similar to learning about trauma and the brain's role, PTSD has similar structures regarding the role that the brain plays out for us. Here’s a breakdown:

• Amygdala: Hyperactive, constantly signaling danger.

• Prefrontal Cortex: Suppressed, making it hard to think rationally or feel safe.

• Hippocampus: Struggles to differentiate between past and present, leading to flashbacks and intrusive memories.

  
  

• A 2016 study in The Journal of Neuroscience found that individuals with PTSD have a smaller hippocampus, which impairs their ability to regulate stress and process memories.

• Another study in Biological Psychiatry (2020) highlighted the role of the default mode network (DMN) in PTSD, showing that disruptions in this brain network contribute to intrusive thoughts and emotional dysregulation.

  
  

PTSD doesn’t just affect the person who has it—it impacts their relationships, work, and overall quality of life.

• Relationships: Partners and family members often feel helpless or frustrated, leading to strain.

• Workplace Challenges: PTSD can make it difficult to concentrate or maintain consistent performance.

• Physical Health: Chronic stress from PTSD is linked to heart disease, diabetes, and autoimmune conditions.

  
  

The good news? PTSD is treatable. It takes work, but healing is absolutely possible. Here are some tools and strategies that can help:

1. Therapy

• Cognitive Behavioral Therapy (CBT): Focuses on changing negative thought patterns and developing healthier coping mechanisms.

• Eye Movement Desensitization and Reprocessing (EMDR): Uses guided eye movements to help process traumatic memories. Studies show it’s highly effective for PTSD.

  
  

2. Medication

• Antidepressants like SSRIs (e.g., Zoloft or Prozac) are often prescribed to help manage symptoms.

3. Mind-Body Techniques

• Mindfulness Meditation: Helps calm the brain’s fear response and increase emotional regulation.

• Yoga: A study in Frontiers in Psychiatry (2018) found that yoga reduced PTSD symptoms by improving body awareness and reducing stress.

  
  

4. Support Networks

• Whether it’s a support group, close friends, or family, connection is key. Isolation only fuels PTSD, so finding a safe space to share your experiences can be transformative.

  
  

5. Lifestyle Changes

• Exercise: Regular physical activity reduces cortisol levels and boosts mood.

• Healthy Sleep: Establishing a bedtime routine can help combat insomnia and night terrors.

If you’re struggling with PTSD, know this: You’re not broken. Your brain isn’t your enemy—it’s trying to protect you. The challenge is teaching it that the danger is over. Healing takes time, patience, and support, but it is possible.

What’s Next?

In the next post, we’ll explore Trauma and Identity: Rebuilding Your Sense of Self. We’ll talk about how trauma can shake your understanding of who you are and how to rediscover your identity in the aftermath.

Until then, remember this: Healing is a journey, be patient and continue to be present.

Troy Rienstra