If you have gone through a traumatic experience, then you have experienced something that is extremely difficult and may have symptoms of PTSD. Symptoms of PTSD include:
1. Intrusive thoughts, memories, flashbacks or nightmares about the traumatic experience
2. Avoidance of internal and external reminders of the traumatic experience such as memories, feelings, people, places, or things.
3. Negative thoughts and emotions related to the traumatic experience such as believing the traumatic experience was your fault, difficulty trusting others or feeling safe, and feelings of guilt, shame, anxiety, or depression related to those thoughts or beliefs
4. Hyper-vigilance such as constantly feeling like you are on guard, difficulty sleeping, trouble concentrating, and feeling like you are being threatened by something
These symptoms are also caused by changes in the brains of people with PTSD that make people with PTSD hypersensitive to external and internal stimuli. Their fight or flight response in their brain is triggered much quicker than other people because their brain is much more likely to view something as a threat to their safety due to what they have gone through in their past.
I believe one way is to start small and work our way up to bigger challenges using self-compassion. For example, maybe the idea of starting a romantic relationship or working a new job seems to anxiety provoking because it is a reminder of a past relationship or job that did not work out well. Instead of jumping in head first and trying to go on a date first, maybe you could try to make eye contact or small talk with the person who serves you coffee or cashier, or go to a networking meeting. Then, you can gradually expand your comfort with social interactions and relationships to help decrease your anxiety.
This idea of habituating and expanding our comfort zone can be applied to any area of your life. It is also best applied using self-compassion, acceptance and understanding for what you have been through and how it may be affecting you today.
Thus, when you are feeling symptoms of anxiety related to a past trauma or avoiding a reminder of your trauma, accept with self-compassion that the anxiety or avoidance is a natural response to a very unnatural experience. There is nothing wrong with you for feeling anxious, having those thoughts, or intrusive memories. Be compassionate to yourself for having those feelings of anxiety and/or avoidant responses without judging yourself or response.
To read more of Dr. Matthew Welsh's article, please click here.
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