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Spotting the Signs of a PTSD Relapse

Post Traumatic Stress Disorder (PTSD) is like a deep wound in the mind that can unexpectedly reopen.

Imagine your mind as a garden. In this garden, there’s a spot where a big rock once fell, leaving a deep imprint. Over time, grass and flowers grow over this spot, making it seem like the garden has healed. However, certain triggers, like specific sights, sounds, or emotions, can be like a heavy rain that washes away the new growth, revealing the old wound.

This is similar to how a PTSD relapse works.

Here are 5 signs to look for:

1. Feeling Super Jumpy or Anxious. It’s like you’re always on high alert, as if your nerves are just waiting for something to happen. This isn’t just your everyday worry; it’s like your internal alarm system is cranked up to max.
2. Steering Clear of Things: Suddenly, there are places or people you just don’t want to be around anymore. It’s like your brain has put up ‘Do Not Enter’ signs around certain parts of your life.
3. Sleep? What’s That? If you’re tossing and turning all night, having bad dreams, or just sleeping way too much or too little, it’s like your brain can’t settle into a peaceful snooze.
4. Mood Rollercoaster. One minute you’re fine, the next you’re really ticked off or down in the dumps. It’s like your emotions are on a wild ride and you’re not sure what’s around the next turn.
5. Unwanted Memory Replays. Those rough memories you thought you’d packed away? If they’re popping back into your mind or you’re reliving them, it’s like old ghosts are coming out of hiding.

Recognizing these signs is the first step. Now, let’s dive into how you can navigate through these challenging moments.

Navigating Through The Fog

Navigating through a PTSD relapse can feel like trying to find your way through a thick fog. You probably know exatcly what that feels like, and maybe you are struggling.

First things first, if you’re slipping back, don’t beat yourself up. It’s not about being weak; it’s just another part of the healing rollercoaster. It is your body and brain literally trying to save your life. It’s part of survival mode that we are born with. But, staying in a constant state of survivial isn’t good for us mentally or physiaclly.

It can feel really scary to think you are regressing, especially if you’ve made significant progress. I was terrified when I woke up from a PTSD nightmare after 10 years. But, I was amazed at how differently I responded, thanks to all the tools and knowledge I have gained.

Here’s a more down-to-earth guide on what you can do:

When things get to be too much, and you feel like you’re floating away in a sea of stress, grounding techniques can be your life raft. Simple stuff like taking deep breaths, noticing things around you, or holding onto something cold can pull you back to solid ground.

Chat with someone you trust, be it a friend, family, or a therapist. Sometimes just talking it out can lift a huge weight off your chest. Remember, you’re not solo on this journey.

Keeping to your daily routines – eating, sleeping, doing your usual stuff – can be a huge help. Think of your routine like an anchor in choppy waters.

Practices like meditation or mindfulness are like giving your brain a chill pill. They help you focus on the ‘now’, dialing down the volume on intrusive thoughts or flashbacks.

Know Your Triggers. If certain things make your symptoms worse, try to steer clear, but not out of fear. It’s more about knowing what’s too much for your brain right now.

Jotting down what’s on your mind using journal prompts can be a great way to sort through the clutter. Think of it as giving your thoughts a good tidy up.

Do things that make you feel good – reading, a hobby, a relaxing bath. It’s like giving your brain a little ‘me time’.

If things feel too overwhelming, getting help from a mental health pro can be a game-changer. Think of them as your personal brain guides.

These steps are not just theoretical; they’ve been my lifeline. Here’s a glimpse into my own battle with PTSD,

Hitting a relapse isn’t the end of your story. It’s just a twist in the plot. Each step you take, no matter how small, is you moving forward, building up that strength and resilience. There was a time when PTSD had me so knocked down, I felt like I couldn’t do the everyday stuff. I was in this constant ‘fight or flight’ mode, and honestly, it was exhausting.

I put in a lot of work and found some tools that really helped. Things started looking up, and I even reached a point where I thought, “Hey, I’ve got this. I’m healed.” But life has its curveballs, right? Out of the blue, something triggered me, and bam! I was back to those scary nightmares and flashbacks.

But here’s the thing: this time around, I wasn’t unarmed. I had my toolkit ready – things like EFT Tapping, journaling to get all those tangled thoughts out on paper, and deep breathing techniques, which were a total game-changer in calming my nerves. All of these help to regulate the nervous system, which helps get you out of the fight or flight response.

If you don’t know much about nervous system regulation or you just want to know how to get started – I’ve got you. Grab your free guide here.

So, even though I was hit with a relapse, I wasn’t stuck. I wasn’t just surviving; I was equipped to fight back. And that made all the difference. It’s like I had my own personal survival kit tailored just for me. Sure, the journey’s still going, and there are ups and downs, but now I know I have what it takes to face them head-on.

Healing isn’t always a straight line; it’s okay to have those moments of setback. What matters is having the right tools and knowing that each step, even the tiny ones, is a step forward.

Drawing from my experience, let’s look at some real-life scenarios to better understand how PTSD relapse can manifest in daily life.

Detecting the Early Indicators

Scenario 1: Imagine you’re driving and suddenly brake hard to avoid an accident. Your heart races, you feel jittery and on edge. This reaction feels familiar, like the heightened state of alertness you experienced in the past due to trauma. You recognize these feelings and understand that this intense reaction is not just about the near-miss in traffic but is linked to your PTSD.

Signs: Heightened anxiety, flashbacks, trouble sleeping, or a feeling of being constantly ‘on edge’ after a specific trigger.

Scenario 2: You’ve been feeling more irritable and restless lately, but you attribute it to just being busy or stressed at work. However, this ongoing state of irritation and sleeplessness is actually your PTSD resurfacing, but you haven’t connected these feelings to your past trauma.

Signs: Subtle, gradual changes in mood and behavior, increased negativity, withdrawal from social interactions, or a sense of numbness.

A PTSD Relapse: Not The End of The World As We Know It

It might feel like it at times, but having a PTSD relapse isn’t the end of the world or anything to be ashamed of.

A PTSD relapse is when something happens to remind you of a traumatic experience. This ‘something’ can be a lot of things: a stressful event, a reminder of the trauma, or sometimes nothing specific at all.

Suddenly, you’re experiencing those intense reactions and feelings again, like nightmares, anxiety, or flashbacks.

It’s important to remember that a relapse doesn’t mean you’ve failed or that all your progress is lost. Just like learning to ride a bike, sometimes you fall off, but you’ve still gained all that experience and skill.

You get back up, maybe with a bit of help, and keep going. It’s all part of the healing journey. You’re resilient, and each challenge is an opportunity to learn and grow stronger.

Having tools to help yourself work through the triggers is so important. A good therapist is a wonderful resource to have, but sometimes we need more than therapy. That was the case for me, anyway. While I will never claim that nervous system regulation is a magic, it’s pretty darn close and it significantly changed the trajectory of my life.

Check out my free ebook to begin your journey to a more peaceful life today.