PTSD Symptom Reference Sheet

What Is PTSD?
Post-traumatic stress disorder (PTSD) is a mental health condition triggered by experiencing or witnessing a terrifying event. Symptoms may appear soon after the event or emerge months later.

1. Re-experiencing Symptoms

Intrusive memories of the trauma that feel uncontrollable.

• Flashbacks: Feeling like the event is happening again
• Nightmares: Disturbing dreams about the trauma
• Intrusive Thoughts: Unwanted, distressing memories pop up without warning
• Physical Reactions: Racing heart, sweating, trembling when reminded of the event

2. Avoidance Symptoms

Efforts to avoid reminders of the trauma.

• Avoiding Places or Activities: Steering clear of locations, people, or conversations that trigger memories
• Emotional Numbing: Feeling detached, unable to experience positive emotions
• Memory Gaps: Difficulty recalling important parts of the event

3. Negative Changes in Thoughts & Mood

Lasting negative beliefs or emotional states.

• Persistent Negative Beliefs: “The world is unsafe,” “I’m to blame”
• Distorted Blame: Unreasonable guilt or self-blame
• Loss of Interest: Reduced participation in activities once enjoyed
• Feeling Detached: Difficulty connecting with others emotionally

4. Hyperarousal Symptoms

Heightened stress response and constant ‘on-edge’ feeling.

• Irritability & Anger Outbursts: Shouting, aggression over minor frustrations
• Hypervigilance: Always on guard, scanning for danger
• Exaggerated Startle Response: Jumping at sudden noises
• Concentration Problems: Trouble focusing on tasks
• Sleep Disturbances: Insomnia or restless sleep

Remember: Experiencing some of these symptoms after a traumatic event can be normal. If symptoms persist for more than a month and interfere with daily life, seek support from a mental health professional.

Grounding Techniques Worksheet

Purpose: Use your five senses to bring attention back to the present moment and reduce feelings of stress or overwhelm.

The 5-4-3-2-1 Exercise

Follow each step below. Take your time, notice details, and write down what you observe.

5 Things You Can See

1. _______________________________________________
   
   
   
   
   
   

4 Things You Can Touch

1. _______________________________________________
   
   
   
   
   
   

3 Things You Can Hear

1. _______________________________________________
   
   
   
   
   
   

2 Things You Can Smell

1. _______________________________________________
   
   
   
   
   
   

1 Thing You Can Taste

1. _______________________________________________
   
   
   
   
   
   

Reflection Questions

1. Which sense (sight, touch, hearing, smell, taste) felt most grounding for you? Why?
   
   
   
   
   
   
   

2. How do you feel now compared to before you did the exercise?
   
   
   
   
   
   
   

3. In what situations could you use this grounding technique again?
   
   
   
   
   
   
   

Coping Strategies Infographic

🧘‍♀️ Mind & Body Practices
• Deep Breathing: 4-7-8 Technique – Inhale 4 s, Hold 7 s, Exhale 8 s.
• Muscle Relaxation: Tense & release each muscle group intentionally.

🌎 Sensory Grounding
• 5-4-3-2-1 Exercise: Identify 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste.
• Temperature Change: Hold ice or splash cold water on your face.

🤸 Movement & Energy Release
• Walk or Stretch: Move for 5–10 minutes, focusing on physical sensations.
• Dance or Shake: Release tension through free, rhythmic movement.

📝 Emotional Expression
• Journaling: Write for 5 minutes—no rules, just your thoughts and feelings.
• Creative Outlet: Draw, color, or listen to calming music to express emotion.

💬 Cognitive Strategies
• Positive Self-Talk: Replace “I can’t” with “I can try.”
• Thought Challenge: Identify unhelpful thoughts and counter them with evidence.

📞 Social Connection
• Reach Out: Call or text a trusted friend—share one feeling or need.
• Ask for Support: Identify someone you can lean on when stressed.

📋 Planning & Routine
• Micro-tasks: Break big tasks into small, doable steps.
• Set Reminders: Schedule time each day or week for self-care practices.

📚 Trusted Resources
• Professional Help: Counselor, therapist, or crisis hotline.
• Self-Help Apps: Headspace, Calm, or Insight Timer.

Use this Infographic to choose 2–3 strategies for your personal coping plan and practice them regularly!

Healing After Trauma: Teacher Script

1. Establishing a Safe Space (5 minutes)

Teacher: “Hi [Student Name], thanks for joining me today. Before we begin, I want you to know that everything we talk about stays between us. This is a safe, confidential space and you can pause or take a break at any time. Does that sound okay to you?”

Teacher: “Today, our goal is to learn about PTSD—what it is and how it can affect us—and to practice a simple tool to help you feel more grounded. By the end, we’ll build a personal coping plan together. How are you feeling about starting this conversation?”

(Pause for response. Acknowledge any concerns.)

Teacher: “Thank you for sharing. Remember, there’s no judgment here, only support.”

2. Discussing PTSD Symptoms (7 minutes)

Teacher: “I’m going to share the PTSD Symptom Reference Sheet with you. Let’s look at the main categories of symptoms:

1. Re-experiencing: intrusive memories, nightmares, or physical reactions when reminded of the event.
2. Avoidance: steering clear of people, places, or conversations that trigger memories.
3. Hyperarousal: feeling on edge, easily startled, or having trouble sleeping.

Take a moment to glance over the sheet. Let me know if any of these descriptions feel familiar.”

(Wait for student to look and respond.)

Teacher: “Can you tell me more about what stands out to you? For example, have you ever felt like you were reliving something you wished you could forget?”

Possible Follow-Up Prompts:

• “What thoughts or images come up for you when you remember that moment?”
• “How do you usually cope when you notice these feelings or memories?”

(Validate the student’s experiences and reinforce that these reactions are common responses to trauma.)

3. Practicing Grounding Techniques (10 minutes)

Teacher: “Next, we’ll practice a grounding exercise called the 5-4-3-2-1 technique. Please take the Grounding Techniques Worksheet out. We’ll use our five senses to bring our attention to the present.”

Teacher: “I’ll prompt each step, and you can write down or name what you notice. Ready? Let’s begin.”

1. “Name 5 things you can see right now.”
   (Pause until the student lists items.)
2. “Name 4 things you can touch or feel with your hands.”
   (Pause.)
3. “Name 3 things you can hear around you.”
   (Pause.)
4. “Name 2 things you can smell.”
   (Pause.)
5. “Name 1 thing you can taste.”
   (Pause.)

Teacher: “Great work. How do you feel now compared to before we started the exercise?”

Possible Follow-Up Prompts:

• “Which sense felt the most calming for you? Why?”
• “Could you see yourself using this when you feel overwhelmed?”

(Acknowledge their observations and note which steps were most effective.)

4. Creating a Personal Coping Plan (8 minutes)

Teacher: “Now let’s build a coping plan you can use anytime you notice stress or trauma reminders. Here’s the Coping Strategies Infographic. See these categories of strategies?”

Teacher: “Take a moment to look through and pick 2 or 3 strategies that feel realistic and helpful for you.”

(Pause for selection.)

Teacher: “Which strategies did you choose?”

(Student answers.)

Teacher: “Perfect. On your worksheet, let’s record:

• Your personal triggers (what tends to start these feelings).
• Your chosen coping strategies (the ones you just picked).
• Trusted support contacts (friends, family, or professionals you can reach out to).”

Teacher: “Go ahead and fill that in. I’ll stay here with you if you want to talk through any part of it.”

(Pause for student work.)

Teacher: “Thank you for completing that. How confident do you feel about using this plan when you need it?”

Possible Follow-Up Prompts:

• “What might get in the way of using these strategies?”
• “How could you remind yourself to practice these regularly?”

(Address any concerns and reinforce small steps toward consistency.)

5. Closing & Next Steps (Time Remaining)

Teacher: “You did a great job today exploring symptoms, practicing grounding, and creating a plan tailored to you. As you leave, remember:

• Practice your 5-4-3-2-1 grounding exercise daily or when you feel stressed.
• Keep your worksheet and infographic somewhere you can see them.
• Reach out to one of your trusted contacts if you need support.

Is there anything else you’d like to ask or talk about before we wrap up?”

(Answer any final questions.)

Teacher: “Thank you for your openness and effort. I’m proud of the work you’ve done today. You’re not alone, and these tools can help you build strength over time.”

(End on an encouraging note.)