Trauma symptoms and PTSD self-checks: reactions that can stay after a hard event
CareOps editorial team · · 7 min read
Mental wellness information and service guidance published by CareOps.
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Read our full editorial standards →A lot of time has passed, yet it comes back as you drift off to sleep, and a similar sound or smell makes your body freeze before you can think. Other people may say it is time to move on, but it does not work that way. Reactions like these are common after a frightening experience, and this article is written so you can read it without going back over what happened.
At a glance
- Reactions after a hard event are common. If reliving, avoiding reminders and feeling on guard last over a month and disrupt life, check for PTSD.
- PTSD self-checks ask about how you are reacting now, not about the event. Treat the result as a reason to reach out, not as a diagnosis.
- PTSD has effective treatments. Trauma-focused CBT and EMDR move at your own pace, in a setting that feels safe.
Does everyone who goes through trauma develop PTSD?
No. According to the World Health Organization (WHO), about 70% of people experience a potentially traumatic event such as an accident, disaster or violence at some point in their lives, and around 5.6% of them go on to develop PTSD. Many people have anxiety, sadness, anger or sleep problems in the first weeks and then gradually recover.
That does not mean that recovering more slowly makes you weak. People react differently to the same event. WHO explains that many factors play a part, such as whether the event was repeated, whether you were physically hurt and whether supportive people were around you. Having people who support you is linked with a lower risk of PTSD.
What do PTSD symptoms look like?
WHO describes PTSD symptoms in three groups. The table below puts each group into everyday terms. You do not need to picture each one right now. Simply notice whether something sounds familiar.
| Group | How it can show up day to day |
|---|---|
| Re-experiencing | Images arrive when you do not want them, you have nightmares, or your body reacts as if you were back in that moment |
| Avoiding reminders | You steer clear of similar places, people, conversations or thoughts, and put off talking about what happened |
| A body on high alert | Small noises make you jump, you keep scanning your surroundings, sleep is hard and you are easily on edge |
Other signs can include a low mood that lasts, darker thoughts about yourself or the world, and frequent headaches or stomach discomfort. WHO notes that symptoms usually begin soon after the event or within a month, and for some people they continue for months or years.
Avoidance protects you in the short term, but WHO explains that when avoidance continues for a long time it can make re-experiencing stronger. Avoiding things is nothing to blame yourself for. It simply helps to know that there are ways to work through this with support rather than holding it all on your own.
What does a PTSD self-check ask?
Two questionnaires are widely used. Neither asks you to describe what happened. Both ask only about your reactions over the past month.
- PC-PTSD-5 — five yes-or-no questions. It was developed by US Department of Veterans Affairs researchers for quick screening in primary care, and in the development study (Prins et al., 2016) a score of 3 was best at not missing people who needed a closer look. You can try it as the brief trauma reaction check.
- PCL-5 — 20 questions answered from 0 to 4 that look at how strong symptoms are in more detail. In the development study (Blevins et al., 2015) it showed high internal consistency (α = .94).
If your score is high, read it as a sign that you are carrying reactions that are heavy to manage alone, rather than concluding that you have PTSD. A diagnosis is made by a professional who looks at many things together in an interview. A low score, on the other hand, does not mean the difficulty has gone. If a reaction bothers you, that alone is reason enough to talk about it.
If the questions become hard to answer
If reading the questions shakes you, it is fine to pause. Look out of a window, notice your feet on the floor or drink a glass of water, then continue whenever you are ready.
How does PTSD get better?
WHO says there are several effective treatments for PTSD. The approaches with the strongest evidence are trauma-focused cognitive behavioral therapy and EMDR (eye movement desensitization and reprocessing). The UK National Institute for Health and Care Excellence (NICE) guideline on PTSD (NG116) also covers recognition, assessment and treatment from childhood to adulthood.
These treatments approach memories gradually, in a safe setting. You and the therapist set the pace together and move forward only as far as you are ready. According to WHO, up to 40% of people with PTSD recover within a year, and those who do not can still improve with treatment.
What can I do for myself today?
These are self-care steps WHO lists as helpful alongside treatment. You do not need to do all of them. Pick one that feels manageable today.
- Keep a daily rhythm — continue your usual routine, such as when you get up, regular meals, work or classes, as much as you can.
- Talk when you are ready — connecting with someone you trust helps, but you can wait until you are ready before sharing what happened.
- Cut back on alcohol — drinking can feel like a way to forget for a while, but it can make symptoms worse. The drinking habit check can show you where you are now.
- Move a little — even a short walk counts.
- Look after your sleep — keep a similar bedtime, and if your mind races once you lie down, try the ideas in this article.
- Practice ways to relax — practicing comfortable breathing or tensing and releasing your muscles gives you something to reach for when your body suddenly tenses. Our anxiety coping guide explains these in more detail.
When to look at this with a professional
If nightmares and intrusive memories have made sleep difficult for more than a month, or avoidance has narrowed your work, outings or relationships, look for a mental health professional who works with trauma. You only need to share as much as you are ready to, and finding a pace together is part of treatment.
If you would like to sort through how your days are going before touching on any memories, you can start with a conversation.
Frequently asked questions
- Are trauma and PTSD the same thing?
- No. Trauma refers to a potentially traumatic experience itself. PTSD describes reactions such as re-experiencing, avoidance and hyperarousal that continue long enough to disrupt daily life. Most people who go through trauma do not develop PTSD.
- Can it be PTSD if the event happened a long time ago?
- Symptoms usually start soon after the event or within a month, but for some people they continue for months or years. How much your reactions affect your life now matters more than when the event happened.
- Do I have to tell everything that happened to get treatment?
- Not at the start. Treatment takes place in a setting where you can feel safe, at a pace you agree on with the therapist, and only as far as you are ready. It is fine to begin by saying that talking about it is hard.
- Is medication used for PTSD?
- Medication is sometimes used as well, but whether you need it and what suits you is decided with a doctor. WHO recommends evidence-based psychological treatment as the first choice.
Sources
- World Health Organization (WHO), Post-traumatic stress disorder (fact sheet)
- Blevins et al. (2015), The Posttraumatic Stress Disorder Checklist for DSM-5 (PCL-5): Development and Initial Psychometric Evaluation, Journal of Traumatic Stress
- Prins et al. (2016), The Primary Care PTSD Screen for DSM-5 (PC-PTSD-5): Development and Evaluation Within a Veteran Primary Care Sample, Journal of General Internal Medicine
- National Institute for Health and Care Excellence (NICE), Post-traumatic stress disorder (NG116)
- US National Institute of Mental Health (NIMH), Post-Traumatic Stress Disorder
This guide shares mental wellness information. If you are in immediate danger, contact emergency services where you are. Support and contact information.