The Ultimate PTSD Resource Guide (Free Tools, Hotlines, and Support Groups)

PTSD is a mental health condition caused by trauma that can make it harder for you to function normally. PTSD is somewhat common, and even though that’s an unfortunate fact, it also means that you’re not alone. Even though PTSD can be distressing, it is treatable. This ultimate PTSD resource guide will go over the facts about PTSD, what causes it, who can get it, and how to get help.

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What is PTSD?

PTSD is an acronym for Post Traumatic Stress Disorder, and is a psychiatric disorder that occurs who have been through or witnessed trauma, and/or have experienced a traumatic set of circumstances.

The below can be simplified through the understanding that someone who may have PTSD has recently gone through significant mood and behavior changes that seem to happen as a result of a distressing event. There are also criteria that can’t be observed by others and are more subtle or internal. For more specific details, read on.

The DSM-5 criteria for PTSD, which applies to people older than six years old is summarized below.

Exposure to death (whether actual or threatened), sexual violence, or serious injuries. It must have been experienced directly, through seeing it occur in person, having it happen to a close friend or family member, or being repeatedly exposed to details of a traumatic event.
Having one or more intrusive symptoms that are associated with the traumatic event occur after the event. These symptoms include repeated intrusive memories or dreams, flashbacks (where it feels like the event is still happening), and/or intense flashbacks and psychological distress. It can also include psychological reactions.
Avoiding stimuli that are associated with the traumatic events, after the events occurred. This is shown through:
1. Efforts to avoid distressing memories, thoughts, or feelings about the traumatic event.
2. Efforts to avoid external reminders about the event, such as people, conversations, places, activities, and more.
Changes in mood and cognitions related to the traumatic event, evidenced by the following:
1. Not being able to remember important aspects of the traumatic events (unrelated to drugs, alcohol, or head injuries).
2. Persistent, exaggerated and negative beliefs about oneself or others, such as feeling that one is bad or others are untrustworthy.
3. Blaming oneself or others for the event through cognitive distortions.
4. A constant negative emotional state.
5. Lack of interest in activities.
6. Detaching or estranging yourself from others.
7. A persistent inability to experience positive emotions.
Changes in reactivity or arousal related to the traumatic events, evidenced by:
1. Self-destructive or reckless behavior
2. Exaggerated startle response
3. Issues with concentration
4. Issues with falling asleep or staying asleep
Criteria 2-5 needs to have lasted more than a month to count as PTSD.
The disturbances will cause “clinically significant distress or impairment in social, occupational, or other important areas of functioning” per the DSM-5.
The above criteria can’t be explained by drugs, alcohol, or medication.

Per Rainn.org, some of the main symptoms of PTSD can include:

- Avoidance. This can look like avoiding scenarios associated with the traumatic event by either intentionally or subconsciously changing how you behave. It can also look like losing interest in things that you used to enjoy.

Re-experiencing. This symptom can make someone feel like they are reliving the event through experiencing dreams, intrusive thoughts, or flashbacks.
Hyperarousal.This can involve having difficulty sleeping, being prone to outbursts, feeling “on edge”, or being easily startled.

As you can see above, PTSD has a lot of specific but broad criteria. If it sounds like something you might be going through, you should consider seeking out help through a therapist, psychologist, counselor, social worker, or another mental health professional.

What Causes PTSD?

PTSD is complex and can be caused by a wide number of circumstances and events. The previous section briefly alluded to what can cause PTSD. This may include experiencing or witnessing death or violence. However, PTSD can generally be caused by anything that may be stressful, frightening, or distressing in some way. Mayo Clinic states that traumatic events that can lead to PTSD include fires, kidnapping, robbery, natural disasters, plane crashes, terrorist attacks, and more. Abuse can also cause PTSD, even if it isn’t violent. Finally, although trauma may not necessarily cause PTSD in itself, multiple chronic traumas can trigger PTSD (Van der Kolk, 2000).

Who can get PTSD?

As time goes by, experts learn more and more about what causes PTSD and whom it impacts. PTSD used to be thought of as, and is still in some ways seen as, a condition that only soldiers and veterans who have been through wars experience. However, this couldn’t be further from the truth. While people in the military may be around potentially traumatic events often, it doesn’t mean that they’re the only ones who go through the many experiences that cause PTSD. As discussed in a previous section, PTSD has a broad set of categories, symptoms, and diagnostic criteria that could apply to anyone of any age. Anyone can get PTSD. In fact, the National Center for PTSD reports that about 6% of adults in the United States (6 out of 100 people) will have PTSD at some point. The good news is that many of those who seek treatment for their PTSD no longer have it after they are treated.

Other facts about those who are more likely to get PTSD include:

About 8% of adult women (8 out of 100) develop PTSD, making them more likely to do so than men, with about 4% of men developing PTSD. This is partially because women tend to experience different types of traumatic events more often than events, such as sexual assault.

Kids and teenagers are not immune to PTSD just because of their age. The National Center for PTSD states that studies show a wide range of kids have PTSD: 3-15% of girls and 1-6% of boys can develop PTSD.
Kids experience PTSD partially from abuse. These types of abuse are broken down as follows:
- 65% neglect
- 18% physical abuse
- 10% sexual abuse
- 7% mental abuse

PTSD vs Trauma

According to Alter Behavioral Health (2023), the symptoms of trauma include things like exhaustion, anxiety, sorrow, confusion, dissociation, and feeling numb. It can also include nightmares and depression, as well as avoidance tendencies. As you may have noticed, these are mostly similar to some of the symptoms of PTSD.

However, not everyone who experiences trauma will get PTSD. Trauma is an emotional response to PTSD. On the other hand, PTSD is a disorder that may come from the event. The main difference is the length of time (Newport Academy Staff, 2023). The DSM mandates that most of the effects of trauma have to have lasted longer than a month for the potential for the trauma to be PTSD.

PTSD vs CPTSD

These two conditions are almost the same, but they have a few key differences. Cleveland Clinic’s article about CPTSD states that the length of the trauma and symptoms are what differentiate the two conditions. While PTSD is a result of short-term trauma, CPTSD comes from repeated trauma in the long term. CPTSD tends to include additional symptoms to the traditional ones, although it does not yet have its own criteria in the DSM-5. Cleveland Clinic reports that CPTSD includes “chronic and extensive issues” in relationships, one’s self-identity, and emotional regulation.

It’s important to remember that CPTSD is not more “severe” than PTSD (Gillis, 2024). However, knowledge on CPTSD is still limited, and professionals are still exploring how it looks and how to define it. In the case of this article, PTSD and CPTSD are used synonymously.

How is PTSD Treated?

There are several ways that PTSD is treated. It may depend on the level of severity, what works best for you, your preferences, and other conditions you might have. Take a look at the ways to get help for PTSD below. They can be done on their own, but the methods may also be more effective together.

Therapy

Talk therapy is one of the top methods for treating PTSD. Professionals like Marriage and Family Therapists (MFTs), Licensed Clinical Social Workers (LCSWs), and counselors are trained to deal with the symptoms of PTSD and the complex ways it can affect your life. Harvard Health (2024) reports that a lack of side effects is a benefit to therapy compared to medication, and that many people prefer it. The types of therapy that are most effective, Harvard Health further explains, are cognitive processing therapy and prolonged exposure therapy.

Mindfulness

The new guidelines for treating PTSD, provided by the National Library of Medicine (2024), recommend mindfulness-focused stress reduction as another potential treatment for PTSD. This treatment involves techniques including yoga stretches, body scanning, and meditation.

Medication

Antidepressants or other medications may be helpful for treating PTSD, especially in combination with therapy. A medical doctor, nurse practitioner, or psychiatrist can determine what medication could work for you in combination with any other medications you might be taking or diagnoses you may have. Not everyone likes taking medication, but it might be worth trying depending on your symptoms. You can ask your medical provider about any potential side effects with any medication that is prescribed to you.

Support Groups

While support groups are not a treatment for PTSD on their own, they can help with some of the symptoms. This is because people can find comfort by relating to others and getting advice or sympathy. The important part of this method is finding a group run by a licensed professional who is qualified to provide group psychotherapy, such as a counselor, LMFT, LCSW, or psychologist. Attending a group run by someone who is unqualified may do more harm than good.

How to Get Help for PTSD

There may be several ways to get help and access the treatment options above. This section will review these ways below. Ideally, there will be one that will be accessible to your needs or the needs of someone else you know.

Health Insurance

One way to get treatment is through health insurance. Access to health insurance can depend on a number of factors. If you have health insurance, you can reach out to the company or visit their website to see if therapy is covered. You should also find out how much the session will cost when combined with the insurance, and how many sessions are approved.

Employee Assistance Programs

Some employers offer an employee assistance program. This program is intended as a benefit. It involves mental health therapy, and is completely anonymous to those who take advantage of it.

Low-Income Clinics and Sliding Scales

Many areas offer low-income clinics or clinics that offer a sliding scale. The number of clinics depends on the state and the funding that mental health receives.

Hotlines and Resources

If you or someone you know is going through PTSD or another mental health diagnosis that is causing you to want to hurt yourself or someone else, it might be worth it to reach out to a crisis hotline. The following resources are available to help individuals going through difficult times. In addition to the information below, you can take a look at these resources for suicide prevention.

National Suicide & Crisis Lifeline – 988 (1-800-273-TALK (8255))

- - Press option 1 for the veteran’s crisis line.

National Center for PTSD

ADAA PTSD Helpful Resources

National Alliance on Mental Illness – Post Traumatic Stress Disorder

Substance Abuse and Mental Health Services

Medical News Today, PTSD Support: Groups, Programs, Helplines, and More

Wounded Warrior Project

PTSD Tools

Professional help might be one of the best ways to treat PTSD, but there are ways that you can assess your own mental state and help manage your own emotions. Strategies you can self-implement include the following:

The Window of Tolerance. This tool involves recognizing where your mental state is. This can be beneficial so you can notice when you are beginning to feel escalated and calm down before you reach a crisis state. When you are feeling uncomfortably outside of the window of tolerance, it might be time to utilize some calming techniques. One helpful tip is to write down what always helps you feel better so you can refer to it when you are feeling bad.
Mindful Breathing. Mindful breathing can allow you to take a moment to identify what you are feeling. More importantly, though, breathing deeply activates the part of your brain and nervous system that helps calm oneself, which can also clear the mind.
Self Validation. PTSD often comes along with other problems, such as depression and low self-esteem. Validating what you have gone through and understanding that your trauma is not your fault is an important step towards healing.
Grounding. This tool can help you return to the present moment. This is important with PTSD since it may involve stressful flashbacks. A popular grounding technique is focusing on your five senses. You start with five things you see, four things you hear, three things you feel, two things you taste, and one thing you smell. There is also a version where you do five of each item instead of one, and so on.
Weighted Blankets. These may help people particularly impacted by nightmares and poor sleep from their trauma. Research proves the benefits of weighted blankets. They can be found in many common retailers.

PTSD Support Groups

Support groups can make you feel less alone. There are many different organizations that provide resources and connections to support groups. These are listed below:

Facts About PTSD

There are four types of PTSD, according to Shoreline Recovery Center:

Acute PTSD. This type is the most common. It comes up within the first three months after a traumatic event happens.
Complex PTSD. This type, also known as CPTSD, is caused by repeated traumatic experiences that occur over a long period of time.
Delayed Onset PTSD. This type of PTSD does not come up until six months or more after the traumatic event has occurred. It can be hard to diagnose this type because of the time in between the symptoms and event.
Chronic PTSD. This type of PTSD is defined by how long it lasts, which is longer than three months. The symptoms of this type of PTSD severely and persistently can affect someone’s daily functioning, including relationships and other daily activities.

Strengths-Based Approaches to PTSD

Learning about strengths-based approaches to PTSD can help you identify what to look for in your treatment. It can also help you approach your own self-care in an effective manner. It also may be helpful for boosting your self esteem.

Approaching PTSD from a strengths-based perspective can encourage someone to use their natural coping skills (Shawaker, 2024). It empowers a person to identify and use their strengths to recover. The value of a strengths-based approach is that it focuses on what is right with a person instead of what is wrong. For example, if someone has a certain enjoyment of crafts, that could be a useful tool to help them process what they have gone through. This approach to PTSD makes it easier to customize a treatment strategy to each individual, since trauma presents differently in everyone. This is a good strategy, as older approaches tend to approach everyone’s symptoms in the same way.

There are different aspects to a strengths-based approach. One of the aspects is collaborative decision making, where the patient and treatment team works together. It includes the patient making decisions within their recovery process, and it respects the patient’s choice. Empowerment is another feature, which views the patient as capable, with the ability to control their own recovery.