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All information appearing on this page is intended for informational and awareness-raising purposes only. The information is based on professional research and articles, but it does not constitute a substitute for personal medical, psychological, or therapeutic advice. In any case of distress or need for professional help, it is recommended to contact a qualified professional.

Understanding PTSD

A Journey of Rehabilitation and Choosing Life

Post-Traumatic Stress Disorder (PTSD) is a life-changing experience, but it is not a sentence.

To light the way for those coping, their families, and their support system, we believe that knowledge is power, and a deep understanding of the phenomenon is the first step on the journey of rehabilitation and choosing life anew.

All information appearing on this page is based on academic research and articles, but it is no substitute for consulting with an expert.

As part of our deep commitment to supporting the community, we are proud to donate a percentage of profits to associations and organizations that assist those coping with post-trauma and work to promote mental health.

The journey to recovery is sometimes challenging, but it is important to remember: you are not alone, and there is a way forward.

An Injury, Not an Illness

Changing the perspective on post-trauma

One of the most important changes we can make in addressing post-trauma is to change the framing: it is not a chronic, incurable "illness," but an injury. This perspective dramatically reduces stigma and encourages a proactive approach to rehabilitation. Just like a physical injury, a psychological injury also requires a proper diagnosis, focused treatment, and a rehabilitation process to restore function and improve quality of life.

Although it is sometimes called an "invisible illness" because it cannot be seen from the outside, it would be far more accurate and empowering to view PTSD as an "invisible injury." It is a completely normal response of the brain and mind to an abnormal event or experience. The brain, in an attempt to protect itself, remains in a state of constant vigilance, as if the danger is still lurking.

Accordingly, the goal is not a "cure" in the sense of erasing the past, but "rehabilitation." The rehabilitation process does not seek to erase the traumatic memory, but rather to teach the brain how to process it, reduce the emotional charge it carries, and integrate it into the life story in a way that allows for growth, meaning, and a full life. As with any injury, the first step to rehabilitation is to recognize its symptoms.

Definition and Symptoms

An accurate understanding of PTSD symptoms is an essential step toward identification, seeking help, and effective coping. Knowing the professional terminology allows us to give a name to the internal experience, understand that we are not alone, and know when and how to seek help.

PTSD is a mental disorder that can develop following direct or indirect exposure to a traumatic event. The symptoms can cause significant distress or impaired functioning, and they are grouped into four main clusters:

Intrusive Memories


Involuntarily re-experiencing the trauma. An intense feeling that the traumatic event is happening again here and now, accompanied by strong physical and sensory reactions. This is not just a feeling; imaging studies show that during a flashback, the brain's sensory and motor regions are active as if the body is re-experiencing the event, while the regions responsible for the sense of time and personal memory are less active.

Avoidance


A deliberate effort to avoid anything that might recall the trauma. This includes avoiding internal thoughts and feelings related to the event, as well as avoiding external factors like people, places, or conversations that trigger the memory. Although avoidance provides short-term relief, it prevents healthy processing of the trauma and perpetuates the suffering in the long term.

Negative Changes in Mood


A negative and distorted perception of oneself, others, and the world ("I am to blame," "No one can be trusted"). These symptoms also include persistent feelings of guilt, shame, emotional detachment from close ones, and an inability to experience positive emotions like joy or love.

Hyperarousal and Vigilance

A constant feeling of danger and alertness. The body and mind are on constant high alert, which manifests as irritability and angry outbursts, difficulty concentrating, sleep disturbances, heightened awareness of dangers, and an exaggerated startle response to sudden noises or stimuli.

Identifying an Attack and Coping in Real-Time

A PTSD attack, whether it's a flashback or emotional flooding, can be a frightening and jarring experience. Acquiring practical tools for "real-time" coping is a cornerstone of the rehabilitation process. These tools do not "turn off" the pain, but they restore a sense of control and reduce the intensity of the distress.

Identifying Triggers and Warning Signs
A trigger is any stimulus—sensory, cognitive, or situational—that evokes the memory of the trauma and activates the stress response. Triggers can be a specific smell, a sudden sound, a sight, a physical sensation, or even a date on the calendar. Identifying personal triggers is an important step in learning to manage them. Early warning signs of an attack can include:

  • A sudden increase in vigilance and alertness.
  • Irritability or restlessness.
  • Growing difficulty in concentrating.
  • A feeling of detachment from the surroundings or from oneself.

When you identify these signs or feel that an attack is approaching, you can use the following techniques to help the nervous system regulate itself:

Grounding Techniques

The goal is to reconnect yourself to the present, to the here and now. Grounding shifts the focus from the internal turmoil to the external, tangible, and safe world.

Example: Press your feet firmly onto the floor, feel the contact of your clothing on your skin, hold a nearby object and focus on its texture and temperature, or splash your face with cold water.

Breathing Exercises for Calming

Slow, deep breathing is one of the most powerful tools for activating the parasympathetic nervous system, which is responsible for the "rest and digest" response.

The 4-7-8 Technique: Inhale air through your nose for 4 seconds, hold your breath for 7 seconds, and exhale the air out through your mouth slowly for 8 seconds. Repeat this several times.

Using the Five Senses

This technique brings awareness back to the current environment and shifts attention away from the traumatic memory.

The 5-4-3-2-1 Technique: Identify 5 things you can see around you. Focus on 4 things you can touch. Listen for 3 different sounds. Identify 2 smells in the environment. Notice 1 thing you can taste.

Reinforcing Self-Talk

The words we say to ourselves can shape our experience. Prepare short, empowering phrases in advance.

Examples: "I am safe now," "It is just a memory, it has passed," "I am in my home, and everything is okay," "I can get through this."


How to help a loved one


Social support is an anchor, but it is not a substitute for structured professional help,
which forms the backbone of a comprehensive recovery process.

Do

Stay calm

Your anxiety may intensify the person’s distress. Speak in a quiet, slow, and calm voice. Your peaceful presence conveys a sense of safety.

Avoid surprises

Do not make sudden movements or touch the person without explicit permission. Touch may be perceived as threatening during a flashback. Ask: "Is it okay if I touch your hand?"

Use simple and grounding sentences

Gently remind the person of the place, time, and present reality. For example: "We are at home, in the living room. The year is …, and you are safe."

Ask how to help

Do not make assumptions. A simple question like "What would help you right now?" or "What do you need from me?" restores a sense of control and allows the person to express their needs.

Avoid judgment and minimizing the experience

Never use phrases like "Get over it," "It’s not that bad," or "Think positive." Instead, validate their experience by saying: "I can see that this is hard for you right now, and I’m here for you."

Give space for recovery

After the episode passes, the person may feel exhausted, embarrassed, or drained. Allow them to rest and don’t pressure them to return to routine or talk about what happened immediately.

Don't

Don’t speak loudly or use complex language

During an episode, it’s important to maintain a calm and quiet tone and use short, simple sentences. Avoid giving long explanations or raising your voice — this can make it harder for the person to process information and may increase their distress.

Don’t make sudden movements

Sharp or unexpected movements can trigger the startle response typical of PTSD episodes or flashbacks. Keep your movements slow, predictable, and calm to avoid being perceived as a threat.

Don't focus on the details of the trauma during the episode

The goal of the support is to bring the person back to the present. Engaging with the details of the event or the triggers that caused the flashback may bring the person back to the traumatic memory and intensify the feeling that the event is happening again.

Don't ignore the need for reality reminders

During a flashback, the person may experience the trauma as if it is happening now. Instead of ignoring it, it’s important to help them connect to the present through simple and clear reminders, such as: “You are now in …, and the date is ….”

Don't push for a conversation right after the episode

When the episode passes, give the person time to recover. Don’t ask them to talk about what happened immediately; it’s better to offer a conversation only if they express a desire to have one.

Choosing Life


Recovering from PTSD is an active process that requires a multi-dimensional approach. While medication can be a significant supportive tool, it is important to understand that it is often not the sole or primary solution. The goal is not just to reduce symptoms, but to treat the root of the injury. The journey is personal and unique for everyone, but there are principles and strategies that can light the way.

Trauma creates change you don’t choose. Healing is about creating change you do choose.

Michelle Rosenthal

Strategies for Strengthening Resilience and Daily Well-being

  • Maintaining a Routine: A stable and predictable daily routine is a powerful anchor. Regular sleep schedules and meals, adherence to household chores, and defined times for work and leisure all provide a sense of security, control, and organization in an internal world that can feel chaotic.
  • Physical Activity: Studies show that regular physical activity is one of the most effective tools for reducing stress, improving mood, and enhancing sleep quality. There is no need for a marathon; a daily walk, cycling, or any other activity you enjoy can make a significant difference.
  • Yoga and Mindfulness: These practices, which combine movement, breathing, and awareness, have been proven particularly effective in reducing PTSD symptoms. They help to safely reconnect with the body, improve emotional regulation, and reduce vigilance and arousal responses.
  • Sleep Hygiene: The struggle for quality sleep is one of the most exhausting challenges in coping with post-trauma. Sleep disturbances are a key symptom, and to improve its quality, it is important to create a dark and quiet environment, avoid screens for at least an hour before bed, and create a relaxing "sleep ritual" like reading a book or listening to quiet music.

Growth from Hardship: Post-Traumatic Growth

Just as a broken bone can heal and become stronger, so too can coping with a psychological injury lead to growth. It is important to recognize the phenomenon called "post-traumatic growth." This is a phenomenon where people report significant positive changes in their lives, precisely as a result of dealing with crisis and trauma. These changes can include a renewed and deeper appreciation for life and the creation of more meaningful interpersonal relationships. It is important to emphasize: growth does not cancel out the pain, and in fact, studies show that strong social support, as detailed earlier, is one of the most significant factors contributing to the development of such growth.

Recovery is an ongoing process, not a one-time event. There will be better days and less good days, and that is natural. But with the right tools, the right support, and the belief that change is possible, a full and meaningful life is definitely within reach.

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