PTSD: Managing Panic and Anxiety After Trauma - Psychiatry

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Understanding and managing Post-Traumatic Stress Disorder (PTSD) can be a complex and challenging journey, especially when panic and anxiety become frequent companions in daily life. Your experience of heightened anxiety and panic attacks following a traumatic event is not uncommon, and it’s important to address these symptoms with appropriate strategies and support.

1. When to Seek Medical Help: It’s a common misconception that one must wait for symptoms to persist for a month before seeking help. If your emotional distress is significantly impacting your daily life, it is advisable to consult a healthcare professional regardless of the duration of symptoms. Early intervention can be crucial in managing PTSD effectively and preventing symptoms from worsening.

2. Understanding Medications: You mentioned being prescribed "景安寧" (likely referring to a medication like Clonazepam). This medication is a benzodiazepine, which is primarily used to treat anxiety and panic disorders. It works by enhancing the effects of a neurotransmitter called gamma-aminobutyric acid (GABA), which has a calming effect on the brain. It is not a serotonin medication; rather, medications that target serotonin, like SSRIs (Selective Serotonin Reuptake Inhibitors), are often used for long-term management of anxiety and depression.

3. Recovery Over Time: While it’s true that many children can recover from traumatic experiences over time, the same does not always apply to adults. Each individual’s response to trauma is unique, and while some may find that their symptoms diminish with time, others may experience recurring or even worsening symptoms. It’s essential to engage in therapeutic practices that can help process the trauma rather than relying solely on the passage of time.

4. Coping with Panic and Anxiety: When you find yourself reliving traumatic memories or experiencing panic, there are several techniques you can employ to manage these feelings. Here are some strategies:
- Breathing Exercises: Practice deep breathing techniques, such as diaphragmatic breathing. Inhale deeply through your nose, allowing your abdomen to expand, and then exhale slowly through your mouth. This can help reduce the immediate physical symptoms of panic.


- Grounding Techniques: Engage in grounding exercises to help bring your focus back to the present moment. This can include describing your surroundings, focusing on physical sensations, or using the 5-4-3-2-1 technique (identifying 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste).


- Progressive Muscle Relaxation: This involves tensing and then relaxing different muscle groups in your body, which can help alleviate physical tension associated with anxiety.


- Mindfulness and Meditation: Practicing mindfulness can help you stay present and reduce the tendency to ruminate on distressing thoughts. Apps and guided meditations can be beneficial for beginners.


- Seek Professional Support: If self-management techniques are not sufficient, consider reaching out to a mental health professional for therapy. Cognitive Behavioral Therapy (CBT) is particularly effective for PTSD and can help you reframe negative thoughts and develop coping strategies.

5. Sleep Hygiene: Given your experience of insomnia, it’s important to establish a calming bedtime routine. This can include limiting screen time before bed, creating a comfortable sleep environment, and engaging in relaxing activities such as reading or taking a warm bath.

In conclusion, managing PTSD and its associated symptoms of panic and anxiety requires a multifaceted approach. It’s essential to seek help when needed, utilize coping strategies, and maintain open communication with your healthcare provider. Remember, recovery is a process, and it’s okay to take it one step at a time.