Living with Post-Traumatic Stress Disorder (PTSD) isn’t just about dealing with the past—it’s about finding ways to reclaim your present and future, too. Maybe you’ve been through something that left a deep emotional scar. Perhaps it was a one-time event like an accident, or something ongoing, like abuse or living in a high-stress environment. Either way, if you’re struggling to cope, you’re not alone—and it’s not your fault.
In this article, you’ll discover what PTSD really is, how it can show up in your life, and most importantly, the steps you can take to feel more in control again.
What Is PTSD (and Why You Might Be Struggling)?
You’ve probably heard of PTSD in relation to war veterans or emergency service workers. But here’s the truth—PTSD can affect anyone. If you’ve been through something traumatic, big or small, and you’re finding it hard to move on, that could be PTSD.
The NHS defines PTSD as a condition that may develop after a person experiences or witnesses an exceptionally threatening or distressing event. And it doesn’t matter whether it happened last week or years ago—PTSD can take time to show up.
You might develop PTSD after:
A serious car accident or injury
A violent or sexual assault
Childhood or domestic abuse
Losing someone suddenly or traumatically
A difficult birth or miscarriage
Living through a natural disaster, terror attack, or war
Long-term exposure to stress or neglect
If you’ve been through something that left you shaken to your core, your brain and body might still be in survival mode—even if you’re “safe” now.
Spotting the Signs: What Does PTSD Feel Like?
You might not realise you’re living with PTSD. In fact, it often disguises itself as anxiety, panic, irritability, or even physical health problems. But over time, the symptoms can affect how you work, sleep, socialise, and think.
Common symptoms you might recognise
Flashbacks or nightmares: You relive the trauma as if it’s happening all over again.
Avoidance: You steer clear of people, places, or conversations that remind you of what happened.
Hypervigilance: You feel on edge constantly, like danger is around every corner.
Emotional numbness: You struggle to connect, feel joy, or even trust others.
Irritability or anger: You might feel like your emotions are always simmering just beneath the surface.
Difficulty sleeping or concentrating: Your mind is always racing, especially at night.
Guilt or shame: You might blame yourself, even when it wasn’t your fault.
💡 Important: PTSD symptoms can also overlap with other conditions like depression or generalised anxiety disorder. So if you’re unsure, it’s always worth visiting you GP getting referred for a proper assessment.
How Common Is PTSD in the UK?
You might feel like you’re the only one dealing with this—but you’re not. In fact, research from the charity PTSD UK suggests that 1 in 10 people in the UK will experience PTSD at some point in their lives.
It’s also more common than many people think in certain groups:
Up to 30% of people who experience a traumatic event may go on to develop PTSD.
Women are twice as likely as men to develop PTSD, possibly due to higher rates of interpersonal trauma.
Emergency service workers, veterans, and NHS staff are at a significantly higher risk.
You can read more statistics on the PTSD UK website
Getting a Diagnosis: How to Talk to Your GP
Reaching out for help is a big step—but it’s one you absolutely deserve to take. If you’re in the UK, your GP is your first port of call. You might feel nervous, or even unsure whether your experience “counts,” but trust us—it does.
When you talk to your GP, try to be as open as you can. You don’t need to relive the entire trauma in detail. Just explain how you’re feeling and what impact it’s having on your day-to-day life.
They may refer you to a mental health specialist for further assessment or recommend talking therapies, medication, or both.
More help: Visit NHS PTSD support for a breakdown of treatment options available through the NHS.
What Treatments Can Help?
The good news is that PTSD is treatable. You may never forget what happened, but with the right support, you can find ways to manage your symptoms and even thrive again.
Talking therapies
Cognitive Behavioural Therapy (CBT): Helps you reframe the thoughts and beliefs that keep trauma alive in your mind.
EMDR (Eye Movement Desensitisation and Reprocessing): A powerful therapy that uses eye movements to help your brain process traumatic memories.
Trauma-informed therapy: A gentle approach that respects your pace and helps you rebuild safety and trust.
These therapies are often available through NHS IAPT (Improving Access to Psychological Therapies) services. You can self-refer here:
👉 Find your local IAPT service
Medication
If your symptoms include severe anxiety, panic, or depression, your GP may prescribe SSRIs (Selective Serotonin Reuptake Inhibitors) such as sertraline. Medication doesn’t “cure” PTSD, but it can make other treatments more effective by stabilising your mood.
Everyday Coping Tools That Can Make a Difference
While professional help is vital, there are also small, manageable steps you can take in daily life to support your healing.
Grounding techniques
When your mind races or you feel panicked, grounding can bring you back to the present. Try:
The 5-4-3-2-1 method: Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
Breathing exercises: Breathe in for 4, hold for 4, and exhale for 6. Repeat.
Keep a routine
Trauma throws your world into chaos. A simple daily routine—even just waking up and eating at the same times—can help you regain structure and feel safer.
Get moving
Exercise doesn’t just help physically. It also helps your body release built-up tension. You don’t have to go to the gym—a 15-minute walk in the fresh air can do wonders.
Connect with others
You might want to isolate yourself, but connection is key. Whether it’s a trusted friend, a support group, or an online forum, being heard and understood can reduce shame and help you feel less alone.
Support Groups: PTSD UK and Mind offer online communities where you can talk freely with others who get it.
Visit https://www.ptsduk.org or https://www.mind.org.uk.
When PTSD Isn’t Just PTSD
PTSD rarely exists in a vacuum. In fact, you might notice that your symptoms don’t quite fit into one neat box—and that’s completely normal. Trauma has a ripple effect, and for many people, it brings along other mental health challenges that also need care and attention.
You might be facing more than just flashbacks or anxiety. And recognising this isn’t about labelling yourself—it’s about understanding what’s going on beneath the surface, so you can get the support that truly helps.
Complex PTSD (C-PTSD)
If you’ve lived through repeated or long-term trauma, especially during childhood, you may relate more to Complex PTSD, or C-PTSD. This condition isn’t officially recognised in all NHS services yet, but it’s gaining more understanding—and it matters.
C-PTSD often develops after:
Childhood physical, sexual, or emotional abuse
Growing up with domestic violence or parental neglect
Long-term abusive relationships or captivity
Living in war zones, refugee camps, or experiencing trafficking
While it includes the symptoms of PTSD—like flashbacks and hypervigilance—it can also come with deep-rooted emotional wounds that affect how you see yourself and others. You might experience:
Emotional flashbacks: Sudden, overwhelming feelings of shame, fear or despair, without a clear memory attached
Persistent low self-worth: You feel broken, unlovable, or constantly at fault
Chronic trust issues or isolation: You find relationships difficult, even unsafe
A sense of being fundamentally “wrong” or damaged
It can feel exhausting. But please know—C-PTSD is a valid, treatable condition. Trauma-informed therapy, especially approaches like EMDR or sensorimotor psychotherapy, can help you rebuild your self-worth, step by step.
Depression and Anxiety
PTSD can take a huge toll on your mood, your energy, and your ability to function. It’s very common to also experience depression, generalised anxiety, or panic attacks.
You might notice:
Feeling hopeless or numb
Loss of interest in things you used to enjoy
Persistent worry, fear or dread
Racing thoughts or physical tension
Trouble concentrating or making decisions
Sometimes the line between PTSD and depression or anxiety can blur—but that’s OK. What matters most is that you get the kind of treatment that addresses the whole picture. For example, you might need therapy that combines trauma work with strategies for managing anxiety or low mood.
Substance Use and Self-Medicating
When you’re carrying unresolved trauma, it’s completely understandable that you might look for anything that offers relief, even if just for a moment. That’s why some people turn to alcohol, drugs, or even prescription medication to numb the pain or calm their nerves.
You might drink to sleep, take drugs to feel less on edge, or find yourself using substances just to get through the day. But over time, this kind of self-medicating can backfire—it can:
Make anxiety, flashbacks, and depression worse
Disrupt your sleep even more
Increase feelings of shame or isolation
Lead to dependency or addiction
Please don’t judge yourself if this sounds familiar. You’ve been trying to survive in the only way you knew how. But there are healthier, safer coping strategies out there, and support services that specialise in trauma and addiction together.
Other Conditions That May Show Up
Depending on your personal experience, you might also notice signs of:
Eating disorders: Controlling food can feel like controlling something in a world that feels unsafe
Dissociation: You may feel emotionally numb, spacey, or as if you’re watching life happen from outside your body
Borderline Personality Disorder (BPD): Sometimes diagnosed in people with a history of trauma, with symptoms including intense emotions, fear of abandonment, or impulsive behaviours
OCD or Intrusive Thoughts: You might find yourself stuck in obsessive thought loops or feel compelled to perform rituals to feel safe
Again, these aren’t labels to fear—they’re clues to help you understand how your trauma has affected your nervous system, emotions, and sense of self.
You’re Not Broken—You’re Adapting to Survive
It’s important to remind yourself: nothing about the way you feel is a sign of weakness. Everything you’ve done to survive—whether that’s pushing people away, overworking, numbing out, or avoiding reminders of the past—served a purpose. These were coping strategies, not flaws.
Now, with the right tools, you can find new ways to feel safe, to trust again, and to reconnect with your full self.
There’s no one-size-fits-all answer to healing. But with patience, support, and a bit of compassion for yourself, things can change.
When to Seek Urgent Help
If you ever feel like life isn’t worth living or that you might harm yourself, it’s vital to reach out immediately.
Crisis support in the UK
Samaritans (24/7): Call 116 123 or visit https://www.samaritans.org
Shout (Text Support): Text SHOUT to 85258
NHS 111: For urgent but non-life-threatening mental health support
If you are in immediate danger, call 999 or go to your nearest A&E.
Final Thoughts: You Are Not Your Trauma
Living with PTSD isn’t a sign of weakness—it’s a normal reaction to an abnormal event. Your brain did what it needed to survive, but now it’s time to heal.
You deserve peace. You deserve support. And most importantly, you deserve to feel safe again.
Even on the hard days, you are not alone. With the right help, your past doesn’t have to define your future.
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