PTSD Informational Handout

What Is PTSD?

Post-Traumatic Stress Disorder (PTSD) is a mental health condition that can develop after a person experiences or witnesses a deeply distressing or traumatic event. It is not a sign of weakness—PTSD is a natural response to overwhelming stress.

Common Causes

• Combat or exposure to warfare
• Serious accidents (e.g., car crashes)
• Natural disasters (e.g., earthquakes, hurricanes)
• Physical or sexual assault
• Witnessing violence or death

Myths vs. Facts

Myth: Only military veterans get PTSD.
Fact: Anyone who endures or witnesses trauma can develop PTSD.

Myth: PTSD means you’re “crazy.”
Fact: PTSD is a treatable medical condition, not a character flaw.

Key Symptoms

People with PTSD may experience one or more of the following:

• Intrusive Memories: Flashbacks or upsetting dreams of the traumatic event.
• Avoidance: Steering clear of reminders (places, people, conversations).
• Hyperarousal: Feeling “on edge,” startled easily, or having difficulty sleeping.
• Negative Changes in Mood and Thought: Persistent guilt, shame, fear, or memory gaps about the event.

Note: Symptoms can begin weeks or months after the trauma and may last for months or years if untreated.

Treatment and Support

1. Therapy:
   • Cognitive Behavioral Therapy (CBT): Helps change unhelpful thinking patterns.
   • Prolonged Exposure Therapy: Gradual, safe confrontation of trauma reminders.
   • Eye Movement Desensitization and Reprocessing (EMDR): Uses guided eye movements to process memories.
2. Medication:
   • Certain antidepressants can reduce symptoms and improve daily functioning.
3. Self-Care and Coping Strategies:
   • Mindfulness and breathing exercises
   • Regular physical activity and adequate sleep
   • Journaling thoughts and feelings
   • Connecting with trusted friends, family, or support groups
4. When to Seek Help:
   If symptoms significantly interfere with school, work, or relationships for more than a month, reach out to a mental health professional, school counselor, or trusted adult for support.

Remember: You are not alone, and recovery is possible. With the right information and help, you can learn to manage your symptoms and regain a sense of control and well-being.

Coping Strategies Worksheet

1. Identify Personal Triggers

List 2–3 situations, thoughts, or reminders that tend to activate your PTSD symptoms.
For each trigger, write a brief description below.

• Trigger 1: ____________________________

• Trigger 2: ____________________________

• Trigger 3 (optional): __________________

2. Describe Your Current Responses

When you encounter each trigger, how do you typically react? Consider your thoughts, feelings, physical sensations, and behaviors.

Response to Trigger 1:

Response to Trigger 2:

Response to Trigger 3 (if listed):

3. Brainstorm Healthy Coping Strategies

Below are some examples—add any others you’d like. Choose at least five that resonate with you.

• Deep breathing or grounding exercises
• Guided relaxation or meditation
• Physical activity (walk, stretch)
• Journaling thoughts and feelings
• Talking with a trusted friend or counselor
• Creative expression (art, music)
• Progressive muscle relaxation

For each strategy you select, note why it might help and how you might try it this week.

Strategy: ____________________________
Why this might help: __________________
How you will try it: ____________________

(Repeat above block for at least five strategies)

4. Create Your Action Plan

Choose two strategies from above to commit to practicing over the next week. For each:

Strategy 1: _______________________

• When and where will I use it? ____________________
• How will I remind myself to practice? _____________
• How will I know it’s helping? ____________________

Strategy 2: _______________________

• When and where will I use it? ____________________
• How will I remind myself to practice? _____________
• How will I know it’s helping? ____________________

Personal Reflection Journal Template

Use this journal daily to track your triggers, responses, and the effectiveness of your coping strategies. At the end of the week, complete the Weekly Summary to notice patterns and plan next steps.

Date: ____________________

Mood Today (1–10): ______

1. Triggers I Noticed Today

List any situations, thoughts, or reminders that activated your stress or PTSD symptoms.

• Trigger 1: ____________________________

• Trigger 2: ____________________________

• Trigger 3 (optional): __________________

2. My Response

Describe your thoughts, feelings, and physical sensations when you encountered each trigger.

3. Coping Strategies I Used

List the strategies you tried today, noting when and how you used them.

4. Effectiveness of Strategies

Reflect on what worked well and what felt less helpful.

5. Gratitude or Positive Moment

Write one thing you’re grateful for or a positive experience from today.

6. Goals for Tomorrow

Set one or two specific coping or self-care goals for the next day.

Weekly Summary (End of Week Reflection)

Once a week, review your daily entries and respond below:

1. What patterns do you notice in your triggers or responses?

1. Which coping strategies were most effective overall?

1. What changes or new strategies would you like to try next week?

1. Who can you reach out to for support if you need it?