by Jeanette R. Harrison, MPH
I have shared before that I am recovering from Post-traumatic Stress Disorder because of multiple traumas I have experienced throughout my life. There has hardly been a year where I didn't experience some sort of trauma. In the past five years, I had to move during a pandemic with nothing, was involved in a car accident, experienced job loss, and also worried repeatedly about how to pay my bills as a result. Not to mention my reason for moving to Idaho was my "breakup" from my 12-year-long abusive relationship. Just to move here I had to walk away from everything. Then, once here, I had next to no support system, and I felt isolated, alienated, and alone.
To some, they may think this stress is motivating or is just a normal part of life. For someone like me with PTSD, it can feel suffocating. I used to thrive under pressure, and I still can. However, when the pressure and stress become too much, it shuts me down. I have to meditate to get back to baseline or I have a minor anxiety attack. I have to talk myself out of it or go for a walk. I have to utilize all the coping mechanisms I have available to me.
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Photo by Jeanette R. Harrison, MPH |
Why Stress Can Backfire for People with PTSD
PTSD, or post-traumatic stress disorder, is often characterized by an overactive nervous system. For me, extreme stress or pressuring me doesn't motivate me anymore. It debilitates me. I become frozen. There are days that I am so stressed that I can't move. I can't accomplish anything. Pushing me or alienating and isolating me doesn't work. I start to feel extremely overwhelmed with life, and ask myself how am I going to get past this? Before I realized that I had PTSD, I had days where I couldn't move from the couch or would sit in my chair all day looking at the wall. I was grateful for a friend who realized that I had PTSD and encouraged me to go out in public with him, even if it was just to listen to some live music or talk at a local bar and grill. Because I experienced so many traumas in my life, the stress can actually trigger PTSD because the traumas all are associated with some major stressors in my life. My response is not a personal flaw—it's a deeply ingrained survival mechanism shaped by my past experiences.
When stress levels rise, the brain’s fight-or-flight system kicks into high gear. There is also another stress response that people don't mention - freeze. Stress responses actually include fight-flight-freeze. For someone with PTSD, this system may already be overactive. In my case, I want to leave and pack up my things, or I am frozen in my tracks, not knowing what to do next. I often pace when I'm super stressed because it releases the flight response. I also would sit in my chair for hours, not even noticing how much time had passed because I felt locked in a freeze.
What actually happens when I, and others, experience PTSD stress?
Emotional Shutdown: The pressure can feel like a bag of rocks on my chest. I start to feel overwhelmed and like I am suffocating.
Cognitive Overload: Increased stress can impair focus, memory, and decision-making, creating a mental fog. I started noticing I didn't feel as sharp as I used to, so I have to engage in activities that increase my cognitive functioning and improve my neuroplasticity.
Physical Symptoms: I have trouble losing weight, oversleeping or falling asleep (for many people sleep is an escape mechanism), experiencing headaches and other body aches, or developing digestive issues. Recent research has shown that stress and trauma are stored in your whole body, not just your mind. Your musculoskeletal system also has a memory of trauma, leading to additional health issues.
How to Support Yourself (or Someone Else)
If stress is shutting you down, it’s important to advocate for yourself.
1. Communicate Clearly: Let others know how stress affects you and suggest alternative ways they can support you. Pressuring me doesn't work and neither do ultimatums. I feel my chest tightening, and I get upset for about an hour before I can come down from that. I know it's hard for people because I used to respond to stress and pressure, and the "do this or else" mentality. I now respond better to "How can I help you through this, you can do this," and people telling me how much I mean to them. I have a group of people who engage in a "We aren't going to talk to you until you do this" approach. That doesn't work. It's like they think their acceptance and approval is all that matters to me. In actuality, negativity is a road to nowhere with me. When I feel better about myself, I get more done. When I experience small successes, I am more likely to accomplish things. When someone sits with me, even for a drink or to talk and watch TV, it motivates me. Having someone working with me, not hovering over me, also helps. I keep a list on my refrigerator of things to do every day. I set small goals and then incrementally increase them as time goes on.
2. Establish Healthy Boundaries: Adding extra stress to me is not productive. People not listening to me when I am concerned is not productive. Telling me to "go away" or trying to force me to gain the acceptance and approval of others is not productive. When I feel these extra stressors getting to me, I may go off by myself and go for a walk. Leaving an environment, if even on a break, can be reinvigorating and help me, and others, to reset.
3. Prioritize Self-Regulation: One of the byproducts of having PTSD for me was emotional regulation. I am much better at it than I used to be. Now, I use grounding techniques like meditation, Innercise, self-hypnosis, psychotherapy, and what I call "empty chair therapy" to help me calm my circuits when feeling overwhelmed. I also engage in activities I enjoy or make myself busy. Writing helps me to self-regulate, as does practicing gratitude. Sorting through old papers or cleaning also helps me to have a sense of accomplishment. Reading relaxes me. I may take a hot shower, lay down in my bed, watch a comedy on TV, go shopping, take myself to lunch, or even take a nap if I need to reset.
4. Focus on Strengths: When you have PTSD or are experiencing ongoing stress, it's hard to remember how awesome you are. I have a hard time with it myself. When this happens, I remind myself not only of how resilient I am, but I also take a few moments to say three positive things about myself. This really shifts my thinking immediately and positively.
5. Build a Support Network: I've really had a hard time with having a good, solid support network. It's important to recognize those people in life who are a good support system. They aren't always hyper-positive or agreeable with everything I do, but they know how to speak to me in a way that is constructive and reassuring. They offer support and encouragement, not judgment, negativity, and callousness. Find a group of people who support you. Your therapist can't be your only support system. Trusted friends, work colleagues, family, and church members can also be supportive. It could even be your local hairdresser or facialist. Find people who believe in you and remind you to believe in yourself, too.
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Photo by Jeanette R. Harrison, MPH |
Shifting the Narrative Around Motivation
I wanted to share this post because there is a misconception that stress motivates me and others. It does motivate me if it isn't overwhelming. There is good stress. However, with PTSD, an extreme amount of stress can become overwhelming quickly, can leave someone frozen in their tracks, and can even lead to physical ailments. Progress doesn’t require constant pressure; sometimes, it comes from creating a safe, supportive environment where you feel valued, appreciated, loved, and like someone cares about you.
For those who want to support someone with PTSD, remember that patience and understanding are far more powerful than pressure. Motivation can grow when people feel safe, heard, and empowered—not overwhelmed.
You’re Not Alone
If you’re struggling with the weight of stress, know that you’re not alone. I wanted to share my struggle with you so you know there is someone out there who gets what you are going through. Healing is not a straight line, and it’s okay to move forward on whatever zig-zag path that your journey leads you on. PTSD and your past don't have to define you. Every step forward is still a step forward.
Ready to Take Back Control?
After hearing all of this, I hope you know you are not alone. I have been there and others have, too. At How Healthcare Works, I offer lifestyle coaching and self-care sessions designed to help you navigate life’s challenges—including the stress and overwhelm that come with PTSD. Our lifestyle coaching and self-care sessions are based on research, scientific findings, and evidence-based outcomes rather than untested trends and speculative theories. Together, we’ll develop personalized strategies that meet you where you are, empowering you to build a life that feels manageable and fulfilling.
Whether you’re looking for one-on-one coaching, self-care resources, or community support, I’m here to help. Let’s work together to create a plan that honors your unique needs and strengths. Every session is confidential and tailored specifically to you. I do want to add that I am not a therapist, and lifestyle coaching should not be used in place of mental health treatment from a licensed professional.
👉 Contact me at howhealthcareworks@gmail.com to schedule a free consultation or learn more about how I can support you on your journey. Our services are to help everyone have an overall better quality of life.
Because your health is your wealth, and you deserve to have as rich of a life as possible!
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