Experiencing trauma is unfortunately common – and so are the stress responses that follow. Whether it’s surviving an accident, experiencing violence or abuse, serving in combat, or losing someone you love unexpectedly, traumatic events leave lasting impressions on both body and mind.
Post-traumatic stress (PTS) is the body’s natural response to overwhelming events. For many, these reactions fade with time, but for others they persist or worsen – developing into post-traumatic stress disorder (PTSD).
Wherever you may be on this spectrum, it’s important to know you’re not alone, and that there are effective ways to cope with post-traumatic stress.
In this article, we’ll explore the difference between PTS and PTSD, the common signs of trauma response, practical strategies for coping, and when professional treatment may be the best next step.
Get help coping with post-traumatic stress at REACH Ohio
If you experience a traumatic event of any kind, it’s normal to have emotional and physical reactions afterwards. This is known as post-traumatic stress (PTS).
Trauma can come in many different forms, from sudden one-off experiences like a car crash or natural disaster, to longer-lasting experiences such as abuse or chronic illness.
Some of the most common PTS-triggering events include:
- Military combat or war-related trauma.
- First responder or frontline work.
- Serious accidents or natural disasters.
- Abuse, neglect, or domestic violence.
- Medical trauma (such as living through a chronic illness).
- The sudden or unexpected death of a loved one.
Symptoms such as heightened emotions, anxiety, and trouble sleeping are normal after trauma. However, how long the symptoms persist and how much they interfere with daily life is where the difference between post-traumatic stress and post-traumatic stress disorder lies.
Post-traumatic stress (PTS) is the short-term “fight-or-flight” response to trauma, which usually improves within a few weeks or months as the body and mind gradually heal.
Post-traumatic stress disorder (PTSD), on the other hand, occurs when these responses don’t fade within a month or two, and instead begin to cause ongoing distress, avoidance, and changes in mood or behavior. If left untreated, it often worsens over time, leading to profound impacts on a person’s life.
Here’s a clear summary of the difference between PTS and PTSD:
| Post-Traumatic Stress (PTS) | Post-Traumatic Stress Disorder (PTSD) |
| A normal, short-term reaction after a traumatic event | A mental health condition that develops if stress symptoms don’t fade |
| Symptoms usually improve within a few weeks to months | Symptoms last longer than one month and often worsen over time |
| Common reactions: anxiety, trouble sleeping, feeling “on edge” | Includes flashbacks, nightmares, avoidance, mood changes, hypervigilance |
| Does not always require medical treatment | Requires evaluation and treatment from a mental health professional |
| Most people recover naturally with time, self-care, and support | Without treatment, symptoms can significantly interfere with work, relationships, and quality of life |
Common trauma responses and PTS symptoms
The exact symptoms people experience after a trauma can vary. For some, the effects are subtle, while for others they’re much more intense.
The most common reactions after trauma include:
- Strong feelings of sadness, anger, guilt, or shame.
- Physical reactions like a racing heart, sweating, stomach upset, or feeling jumpy.
- Trouble concentrating, intrusive thoughts, or feeling “on edge.”
- Avoiding reminders of the event, withdrawing from others, or difficulty sleeping.
More severe responses to trauma can include:
- Flashbacks that feel as if the trauma is happening again.
- Recurring nightmares or distressing dreams.
- Panic attacks or overwhelming surges of fear.
- Constantly scanning for danger (hypervigilance).
- Intense emotions such as frequent crying or excessive anger.
- Emotional numbness, detachment, or hopelessness.
- Strong avoidance of people, places, or situations connected to the trauma.
Although they can seem scary, these responses are all normal; they’re the body’s natural “survival mode” at work, and in many cases will fade with time. The more severe reactions can signal a greater likelihood of PTSD from the outset, however, so it’s important to pay close attention.
Tips for coping with post-traumatic stress
Recovering from trauma takes time, and there’s no single “right” way to heal. But there are strategies that can make the process easier and give you a sense of stability along the way.
One of the most important things is to know that recovering from trauma is gradual and ongoing. And it isn’t about “getting over” what happened or forgetting about it. It’s about gradually experiencing fewer symptoms, and finding ways to cope with your memories and feelings in the long term.
Simply knowing this, being kind to yourself, and allowing yourself that time is a key part of coping with post-traumatic stress.
Here are some of the other ways to help yourself cope with post-traumatic stress:
- Learn about trauma – Understanding how trauma affects the brain and body can help normalize what you’re experiencing and reduce feelings of shame or confusion.
- Lean on supportive relationships – Talking to friends, family, or support groups can provide connection and remind you that you don’t have to go through this alone.
- Use grounding and relaxation techniques – Simple practices like breathing exercises, meditation, prayer, stretching, yoga, listening to calming music, or spending time in nature can all help calm overwhelming emotions.
- Distract yourself with enjoyable activities – Engaging in activities you enjoy, like art, crafts, sports, or studying something of interest, can help improve your mood and distract you from your memories.
- Stick to routines – Keeping regular sleep, mealtime, and activity schedules can restore a sense of safety and control.
- Take care of your body – Sleep, exercise, and balanced nutrition all play an important role in emotional recovery.
- Reach out for help – Sometimes additional support is simply needed, and recognizing this is an important part of self-care. If your efforts at coping alone aren’t working well enough, utilize the help that is available and reach out to a doctor, counselor, or therapist who will be able to provide you with tailored support.
Coping with flashbacks and other PTSD episodes
While general coping strategies are useful for daily life, some of the more severe symptoms of PTSD call for more specific tools.
Here are tips for coping with more severe post-traumatic stress symptoms:
During a flashback: Keep your eyes open, focus on your surroundings, and remind yourself of where you are now, in the present. Grounding techniques such as naming five things you can see, touch, hear, smell, and taste can also help bring your mind back to the present.
During a panic attack: Focus on slow, steady breathing. Placing one hand on your chest and one on your stomach can help you regulate your breath and reassure yourself. Remind yourself that this is a common trauma response, and although the reaction feels real, there is no sign of actual danger. Panic attacks are your body’s alarm system misfiring – uncomfortable and frightening, but not harmful.
For nightmares or night terrors: A calming bedtime routine, comfort objects, or gentle mindfulness before sleep can reduce the frequency or intensity of nightmares. If you wake in a panic, remind yourself that it isn’t real and you are no longer in danger. Get out of bed, move around, and regroup. Meditation, prayer, or listening to calming music can help you settle your nervous system again.
These strategies won’t prevent trauma responses from recurring, but they can give you a sense of control in the moment. If these episodes are regular or ongoing, it’s a clear sign that professional help may be needed to fully process what you’ve been through.
Remember, there is zero shame in seeking help. Therapy is not a sign of weakness but a courageous step toward feeling safe, stable, and connected again.
Trauma treatment for adults and children in Ohio
The most effective treatment for PTSD is psychotherapy (talk therapy).
There are several types of talk therapy commonly used to help both adults and children recover from trauma. These include:
- Cognitive behavioral therapy (CBT): Helps challenge unhelpful thoughts, reduce avoidance, and develop healthier coping strategies.
- Exposure therapy: Provides a safe, structured way to gradually face situations or memories that feel frightening, so they lose their power over time.
- EMDR (Eye Movement Desensitization and Reprocessing): Uses guided eye movements to help the brain reprocess traumatic memories in a less distressing way.
- Interpersonal therapy (IPT): Focuses on improving communication skills and resolving relationship conflicts, which can be deeply affected by trauma.
- Trauma-focused CBT for children: A specialized approach designed to help children and teens process trauma safely, often with family involvement.
For some, medication can also be a beneficial part of treatment.
Medication doesn’t treat PTSD itself, but it can reduce symptoms such as anxiety, depression, or sleep problems. Psychiatrists are the only doctors who can prescribe these medications, but therapists can help identify when they might be useful and refer you if needed.
Beyond formal treatment, many people also find support in national or local resources – from trauma support groups and online programs to federal services for veterans and first responders.
For example, here in Ohio, residents have access to specialized programs through Veterans Affairs, local trauma groups, and counseling services. At REACH Behavioral Health, we offer both in-person and online trauma therapy, making it easier for families across the state to find the support they need.
When to seek professional help for PTSD
It’s recommended to seek professional support for PTSD if:
- Your symptoms have lasted longer than a month with little improvement.
- You’re finding it difficult to carry out daily routines or maintain relationships.
- You’re experiencing frequent or severe flashbacks, nightmares, or panic attacks.
- You’re relying on unhealthy coping strategies such as alcohol, drugs, or withdrawal.
- You feel hopeless, detached, or have thoughts of self-harm.
In children, the warning signs of PTSD can look different. These might include sudden regression, clinginess, bed-wetting, angry outbursts, acting out the traumatic event in their play, or other behaviors that are unusual for their age.
People put off seeking help for many reasons, but it’s important to remember that support exists for a reason – to help you.
No matter how mild or severe your symptoms, don’t put off reaching out.
At centers like REACH Ohio, we’ll take the time to understand what you’re going through, and connect you with the right type of support – whether that’s therapy, medication management, or a combination of both. The first step can feel daunting, but you won’t have to take it alone.
Find relief from PTSD at Reach Behavioral Health Ohio
Healing from trauma doesn’t mean forgetting what happened – it means loosening the grip it has on your life. With the right support, you can regain stability, strength, and peace of mind.
At REACH Behavioral Health, our trauma-informed therapists provide compassionate, personalized care to help you or your loved one heal. Whether you’re coping with recent stress or long-term PTSD, we’ll help you find strategies that work, and support you every step of the way.
Contact us today to start your recovery journey, and take the first step toward a calmer, more confident future.