Dear Reader,
June marks PTSD Awareness Month, a time to recognize the profound impact that trauma can have on our minds and bodies. Post‑traumatic stress disorder doesn’t only affect those who have served in the military; it can arise after car accidents, domestic violence, childhood neglect, medical emergencies or natural disasters. Acknowledging these experiences is the first step toward healing.
One client I worked with experienced flashbacks and hypervigilance after a severe car accident. Everyday noises triggered panic, and sleep became scarce. Through trauma-focused cognitive behavioral and mindfulness‑based therapies, she gradually learned to recount the accident without becoming overwhelmed. She practiced grounding exercises like the 5‑4‑3‑2‑1 technique—naming five things she could see, four she could touch, three she could hear, two she could smell and one she could taste—to anchor herself in the present. Over time her nightmares lessened and she regained confidence in her ability to drive again. Recovery wasn’t linear, but each small victory reminded her that post‑traumatic growth is possible.
Recent research underscores why awareness is vital. The 2025–2026 National Health and Resilience in Veterans Study surveyed 2,636 U.S. veterans and found that the weighted prevalence of lifetime PTSD was 14.4%, while past‑month PTSD affected 7.3% of participants—both markedly higher than earlier years. The study noted that sudden losses, life‑threatening illnesses, witnessed violence and forced sexual experiences were among the most common triggers, and higher cumulative trauma burdens strongly predicted functional disability. Although this study focused on veterans, it highlights how pervasive and disabling PTSD can be.
If you are living with trauma, know that healing is attainable. Consider these gentle steps:
Recognize your symptoms: Hypervigilance, avoidance, intrusive memories and feelings of detachment are normal responses to trauma. Naming them can reduce shame.
Create a grounding routine: Practice simple breathing exercises or use the 5‑4‑3‑2‑1 method when you feel overwhelmed. Placing your bare feet on the floor or holding a comforting object can also help.
Journal your experiences: Writing about your feelings and bodily sensations can help process memories and identify triggers. You might start by describing what happened, then explore how it affects you today.
Build your support system: Connect with trusted friends, family members or support groups. Sharing your story can foster connection and reduce isolation.
Seek professional help: Therapies like EMDR, trauma‑focused cognitive‑behavioral therapy and somatic experiencing have strong evidence for reducing PTSD symptoms. A mental health professional can help tailor a treatment plan to your needs.
Reflect on a time when you faced adversity and note the strengths and relationships that carried you through. Then choose one small action you can take this month—perhaps scheduling a therapy appointment, practicing a grounding technique or reaching out to someone you trust. Healing from trauma is a journey; by honoring your experiences and embracing support, you can move toward resilience and peace.
With love and compassion,
Melissa
