National Vietnam War Veterans Day is observed every year on March 29 and is a way to thank and honor our nation’s Vietnam veterans and their families for their service and sacrifice.
Vietnam War Images
In the heat of battle, in the devastated countryside, among troops and civilians equally hurt by the savagery of war, Larry Burrows photographed the conflict in Vietnam from 1962, the earliest days of American involvement, until 1971, when he died in a helicopter shot down on the Vietnam–Laos border. His images, published in LIFE magazine, brought the war home.
The photographs Larry Burrows took in Vietnam are brutal, poignant, and utterly truthful, a stunning example of photojournalism that recorded history and achieved the level of great art.
There are some direct ways to cope with specific PTSD symptoms. Try using these ways of coping to figure out which ones are helpful to you. Then practice them. Like other skills, they work better with practice.
Talk with a mental healthcare provider if symptoms continue for more than a few weeks or disrupt your daily life.
Unwanted, distressing memories, images, or thoughts
Remind yourself that they are just that, memories.
Remind yourself that it’s natural to have some memories of the trauma(s).
Talk about them with someone you trust.
Remember that, although reminders of trauma can feel overwhelming, they often lessen with time.
Sudden feelings of anxiety or panic
Traumatic stress reactions often include feeling your heart pounding and feeling lightheaded or “spacey.” This is usually caused by rapid breathing. If this happens, remember that:
These reactions are not dangerous. If you had them while exercising, they most likely would not worry you.
These feelings often come with scary thoughts that are not true. For example, you may think, “I’m going to die,” “I’m having a heart attack,” or “I will lose control.” It is the scary thoughts that make these reactions so upsetting.
Slowing down your breathing may help.
The sensations will soon pass and then you can go on with what you were doing.
Each time you respond in these positive ways to your anxiety or panic, you will be working toward making it happen less often. Practice will make it easier to cope.
Feeling like the trauma is happening again (flashbacks)
Keep your eyes open. Look around you and notice where you are.
Talk to yourself. Remind yourself where you are, what year it is, and that you are safe. The trauma happened in the past, and you are in the present.
Get up and move around. Have a drink of water and wash your hands.
Call someone you trust and tell them what is happening.
Remind yourself that this is a common response after trauma.
Tell your mental healthcare provider about the flashback(s).
Dreams and nightmares related to the trauma
If you wake up from a nightmare in a panic, remind yourself that you are reacting to a dream. Having the dream is why you are in a panic, not because there is real danger now.
You may want to get up out of bed, regroup, and orient yourself to the here and now.
Engage in a pleasant, calming activity. For example, listen to some soothing music.
Talk to someone if possible.
Talk with your healthcare provider about your nightmares. There are treatments that can help.
Difficulty falling or staying asleep
Keep to a regular bedtime schedule.
Avoid heavy exercise for the few hours just before going to bed.
Avoid using your sleeping area for anything other than sleeping or sex.
Avoid alcohol, tobacco, and caffeine. These harm your ability to sleep.
Do not lie in bed thinking or worrying. Get up and enjoy something soothing or pleasant. Read a calming book, drink a glass of warm milk or herbal tea, or do a quiet hobby.
Irritability, anger, and rage
Take a time out to cool off or think things over. Walk away from the situation.
Get in the habit of exercising every day. Exercise reduces body tension and relieves stress.
Remember that staying angry doesn’t work. It actually increases your stress and can cause health problems.
Talk with your counselor or healthcare provider about your anger. Take classes in how to manage anger.
If you blow up at family members or friends, find time as soon as you can to talk to them about it. Let them know how you feel and what you are doing to cope with your reactions.
Difficulty concentrating or staying focused
Slow down. Give yourself time to focus on what it is you need to learn or do.
Write things down. Making “to do” lists may be helpful.
Break tasks down into small doable chunks.
Plan a realistic number of events or tasks for each day.
You may be depressed. Many people who are depressed have trouble concentrating. Again, this is something you can discuss with your counselor, healthcare provider, or someone close to you.
Trouble feeling or expressing positive emotions
Remember that this is a common reaction to trauma. You are not doing this on purpose. You should not feel guilty for something you didn’t want to happen and can’t control.
Make sure to keep taking part in activities that you enjoy or used to enjoy. Even if you don’t think you will enjoy something, once you get into it, you may start having fun.
Take steps to let your loved ones know that you care. You can express your caring in little ways: write a card, leave a small gift, or phone someone and say hello.
Written Exposure Therapy (WET) is a brief, 5-session exposure-based psychotherapy for PTSD that is recommended by the VA/DoD Clinical Practice Guideline. WET differs from other trauma-focused psychotherapies in its cost-efficiency and low treatment drop out.
This course reviews the theoretical mechanisms and development of WET, presenting the supporting and on-going research for WET as an evidence-based treatment for PTSD. The authors provide a comprehensive description of the WET protocol and its delivery and describe the type of patient who would be a good candidate.
Goals and Objectives
Describe PTSD treatment
Discuss WET development
Describe on-going and future-planned WET studies
Identify appropriate patients for WET
Find a Therapist
Available en Español
Good treatments for PTSD are available. Here are some suggestions for finding a therapist, counselor, or mental health care provider who can help your recovery.
Things to Consider
If you are a Veteran, see Help for Veterans.
Make sure the provider has experience treating people who have been through a trauma.
Try to find a provider who focuses on evidence-based medications for PTSD or effective talk therapy for PTSD, such as Cognitive Processing Therapy (CPT), Prolonged Exposure (PE) or Eye Movement Desensitization and Reprocessing (EMDR).
Find out what type(s) of insurance the provider accepts and what you will have to pay (out-of-pocket costs) for care.
You may find more than one therapist. Learn about Types of Therapists.
First steps
Contact your family doctor to ask for a recommendation. Or, ask friends and family if they can recommend a therapist.
If you have health insurance, call to find out which mental health providers your insurance company will cover. Your insurance company may require that you choose a provider from among a list they maintain.
Finding a Provider Using the Internet
These resources can help you locate a therapist, counselor, or mental health provider who is right for you. Note: These resources can be used by anyone, and if you are a Veteran, see the “Help for Veterans” section below.
Sidran Institute Help Desk will help you find therapists who specialize in trauma treatment. Email or call the Help Desk at (410) 825-8888.
Anxiety and Depression Association of America offers a therapist search by location and mental health disorder. Call (240) 485-1011 or email.
EMDR International Association has a locator that lists EMDR providers.
ISTSS Clinician Directory is a service provided by the International Society for Traumatic Stress Studies (ISTSS) that lets you consider many factors in searching for a clinician, counselor, or mental health professional.
American Psychological Association has a Psychologist Locator that allows you to search by location, specialty, insurance accepted, and gender of provider.
Psychology Today offers a therapist directory by location. You can also find treatment centers.
Substance Abuse and Mental Health Services Administration (SAMHSA) offers a Behavioral Health Services Locator by location and type of facility (inpatient, outpatient, residential). Call for assistance 24 hours a day 1-800-662-HELP (4357).
GET HELP FOR PTSD
If you need help right away:
Call 1-800-273-8255 Press “1” if you are a Veteran.
When you go through a trauma, it’s understandable that you might either feel numb or have strong feelings, including fear, guilt, confusion, or anger. It’s also common to be hard on yourself if you’re not getting better. Healing from trauma is a process that doesn’t happen overnight, or even—for many—in a few days or weeks.
Reach Out
It’s easy to avoid people and become isolated, but when you make an effort to connect with others, especially those who have been through similar experiences or who help you to continue on a positive path, the weight of the trauma might start to feel lighter.
Practice Relaxation Methods
You can sometimes feel anxious after a trauma, and calming activities can help. What activities put your body and mind at ease, even for just a little while? Is it swimming, reading, meditating? Do you enjoy creating art or playing music? Spending time with a pet? All these relaxation methods are worth a try.
What to Watch Out For
Don’t get caught up in negative ways of coping. Using alcohol, for example, may help you to get to sleep and forget, but it also interferes with deeper sleep cycle. In the long run, that can interfere with your health and your ability to heal. In order to feel better, it’s important to find strategies that make you feel better and help you be healthy and strong.
When You Need Extra Help
If it’s been more than a couple of months since the trauma, and your symptoms are still interfering with your life, you may need extra help. There are plenty of treatment options that can help. You can explore effective treatments online or talk with a medical provider about the ones that are best for you.
Each person is different, so allow yourself time to process the pain, and begin to find the best ways for you to manage your reactions.
Many who are diagnosed with PTSD also have sleep problems. And when sleep problems last, they can have a negative impact on many parts of your life. The good news is, treatment can help!
Recognize Sleep Concerns
Ask yourself the following questions:
Have I had difficulty sleeping (getting to sleep, staying asleep, waking up too early) several nights a week for several months?
Do I feel sluggish or have low energy?
Have I noticed changes in my concentration or mood?
Do I dread the idea of trying to sleep, instead of looking forward to it?
Have I woken up gasping for air?
If you answered yes to any of the questions, then talk with your provider about getting a sleep assessment and discuss sleep treatment options.
Seek Treatment
If you have PTSD and sleep problems, ask your provider about evidence-based treatment options. Treating your PTSD can help improve your sleep problems. If your sleep problems continue after you complete a front-line treatment for PTSD, talk to your provider about options for sleep-related treatments.
If you have been diagnosed with insomnia, consider Cognitive Behavioral Therapy for Insomnia (CBT-I). CBT-I is a talk therapy that is the most effective treatment for insomnia. CBT-I does not require medication either. For people who are doing CBT-I, the National Center for PTSD has a free treatment companion mobile CBT-I Coach. Also, VA has a free Veteran online training called Path to Better Sleep to help address insomnia symptoms.
Manage Sleep Difficulties
Treatment is the best option if you have lasting sleep problems. But these tips can also help temporarily:
Have a 30-minute wind down time before bed.
Go to bed when sleepy.
Get out of bed if you find yourself “trying” to sleep. Engage in a relaxation activity until you feel sleepy and then go back into bed.
Have a consistent wake time.
Make your bed and sleeping environment comfortable.
The only way to know for sure if you have PTSD is to talk to a mental health care provider. The provider will ask you about your trauma, your symptoms and any other problems you have.
Talk to Someone You Trust
After a traumatic event, it’s normal to think, act, and feel differently than usual. Most people will start to feel better after a few weeks. If your symptoms last longer than a few months, are very upsetting, and disrupt your daily life, you should get help. Whether or not you have PTSD, treatment can help if thoughts and feelings from the trauma are bothering you. Talk to:
Talk to your family doctor.
A mental health professional, such as a therapist.
Your local VA facility or Vet Center, if you are a Veteran
A close friend or family member who can support you while finding help
A clergy member
Fill out a PTSD questionnaire (see below).
Take a Self-Screen for PTSD
A screen is a brief set of questions to tell you if it is likely you might have PTSD. Below is the Primary Care PTSD Checklist for DSM-5, or the PC-PTSD-5 screen.
Sometimes things happen to people that are unusually or especially frightening, horrible, or traumatic. For example:
a serious accident or fire
a physical or sexual assault or abuse
an earthquake or flood
a war
seeing someone be killed or seriously injured
having a loved one die through homicide or suicide
Have you ever experienced this kind of event? YES / NO If no, screen total = 0. Please stop here.
If yes, please answer the questions below: In the past month, have you …
had nightmares about the event(s) or thought about the event(s) when you did not want to? YES / NO
tried hard not to think about the event(s) or went out of your way to avoid situations that reminded you of the event(s)? YES / NO
been constantly on guard, watchful, or easily startled? YES / NO
felt numb or detached from people, activities, or your surroundings? YES / NO
felt guilty or unable to stop blaming yourself or others for the event(s) or any problems the event(s) may have caused? YES / NO
If you answer “yes” to any three items (items 1 to 5 above), you should talk to a mental health care provider to learn more about PTSD and PTSD treatment.
Answering “yes” to 3 or more questions on the PC-PTSD-5 does not mean you have PTSD. Only a mental health care provider can tell you for sure. And, if you do not answer “yes” to 3 or more questions, you may still want to talk to a mental health care provider. If you have symptoms that last following a trauma, treatment can help – whether or not you have PTSD.
Seek Help
It’s common to think that your PTSD symptoms will just go away over time. But this is unlikely, especially if you’ve had symptoms for longer than a year. Here are some of the reasons why you should seek help.
Early treatment is better
Symptoms of PTSD may get worse. Dealing with them now might help stop symptoms from getting worse in the future and lead to a better quality of life for you.
It’s never too late to get PTSD treatment
Treatment can help even if your trauma happened years ago. And treatment for PTSD has gotten much better over the years. If you tried treatment before and you’re still having symptoms, it’s a good idea to try again.
PTSD symptoms can affect those you love
PTSD symptoms can get in the way of your family life. You may find that you pull away from loved ones, are not able to get along with people, or that you are angry or even violent. Getting help for your PTSD can help improve your relationships.
PTSD can be related to other health problems
PTSD symptoms can affect physical health problems. For example, a few studies have shown a relationship between PTSD and heart trouble. By getting help for your PTSD, you could also improve your physical health.
It may not be PTSD
Having some symptoms of PTSD does not always mean you have PTSD. Some of the symptoms of PTSD are also symptoms of other mental health problems. For example, trouble concentrating or feeling less interested in things you used to enjoy can be symptoms of both depression and PTSD. And, different problems have different treatments.
When you seek help, your mental health care provider can determine whether you need treatment for PTSD, or another type of treatment.
Find the Best Treatment for You
Today, there are several treatment options for PTSD. For some people, these treatments can get rid of symptoms altogether. Others find they have fewer symptoms or feel that their symptoms are less intense.
If you think you might be suffering from PTSD, please don’t delay speaking to a mental health caregiver. It is their job to help you find relief.
It’s common to hope that PTSD symptoms will just go away over time, but this is unlikely if you’ve had symptoms for longer than a year. Even if you feel like you can handle your symptoms now, they may get worse over time. Seeking treatment and talking about a traumatic event may seem hard, but confronting difficult memories can help you heal and move forward.
Trauma-Focused Psychotherapies
With trauma-focused psychotherapy you work with a trained provider to face exactly what is bothering you.
There are three specific treatments that have the strongest scientific evidence showing they are safe and proven to work. These therapies are:
· Cognitive Processing Therapy
· Prolonged Exposure
· Eye Movement Desensitization and Reprocessing
Each therapy is different, but they all teach you how to process your trauma-related thoughts, memories, and feelings so that you can move on. For more on how these therapies work and evidence-based treatment watch our short, informative videos.
Treatment: What to Expect
Cognitive Processing Therapy (CPT)
After a trauma, it’s common to have negative thoughts — like thinking what happened is your fault or that the world is very dangerous. CPT helps you learn to identify and change these thoughts. Changing how you think about the trauma can help change how you feel.
“Before, I had my blinders on and I’d see all the things I had [done] wrong. And now, when I go through it, I see the experience as a whole… The way I think about this completely changed.”
– Christopher J. Tyler, US Army (1996-2004)
Prolonged Exposure Therapy (PE)
People with PTSD often work hard to avoid traumatic memories and things that remind them of the trauma. This can help you feel better in the moment, but in the long term it can keep you from recovering from PTSD by preventing you from processing what happened to you. In PE, you expose yourself to the memories, feelings, and situations that you’ve been avoiding. It sounds scary, but facing things you’re afraid of in a safe way can help you learn that you don’t need to avoid reminders of the trauma.
“It unlocks the ugly stuff. It’s in there eating away at you anyway, so it’s better just to purge it in your therapist’s office. Honestly it felt like a weight off of my shoulders. It was phenomenal.”
– Sarah Humphries, US Army (1994-2012)
Eye Movement Desensitization and Reprocessing (EMDR)
EMDR can help you process upsetting memories, thoughts and feelings by having you focus on images of the trauma. At the same time, the therapist introduces brief sets of back-and-forth eye movements, taps or tones. This helps your brain work through the traumatic memories. Over time, it changes how you react to memories of your trauma and how you feel about yourself.
“My traumatic thoughts don’t come to the forefront of my everyday life and consume my thoughts…they have been processed and placed into long- term memory, where they belong.”
– Rogelio “Roger” Rodriquez, Jr., US Navy (1987-1993), US Air Force (1993 – 2013)
AboutFace: Veterans Talk About Getting Help
To hear more about these and other Veterans’ experiences with trauma-focused psychotherapies visit AboutFace, where Veterans who have been through them, will tell you about their experience.
How Can You Decide Which Treatment is Right for You?
The online PTSD Treatment Decision Aid is a great way to learn about your options and consider which treatment is right for you. You can watch videos of providers explaining how treatments work, then build a personalized comparison chart of the treatments that appeal to you. You can share a printout of the chart with your provider as you decide together which treatment best meets your needs.
We are the world’s leading research and educational center of excellence on PTSD and traumatic stress.
PTSD is a mental health problem that some people develop after experiencing or witnessing a life-threatening event, like combat, a natural disaster, a car accident, or sexual assault. It’s normal to have upsetting memories, feel on edge, or have trouble sleeping after this type of event. If symptoms last more than a few months, it may be PTSD. The good news is that there are effective treatments.
Ways to get help.
Get Help in a Crisis The National Center for PTSD provides links and information to help you locate VA and other mental health services in your area.
Find a therapist. Describes types of professionals who provide therapy and medication for PTSD and trauma issues.
Self-Help and Coping Find out what to expect after a trauma and about self-help tools that can help you manage stress reactions.
Help for Veterans
Care for Women Veterans Describes VA services offered to women Veterans, including the Women Veterans Health Care Program.
PTSD Treatment Programs Information on specialized treatment for PTSD within VA Medical Centers.
VA Benefits and Claims Answers to some questions about PTSD and service-connected disability that are frequently asked by veterans. Provides information about resources for treatment.
Getting immediate help for PTSD:
If you need help right away:
Call 1-800-273-8255 Press “1” if you are a Veteran.
Dedicated to those women who were traumatized by something or someone. If you need help beginning your path to recovery, start with your family doctor. Please do not put it off. There are professionals who WILL help you. God bless.
will help you find therapists who specialize in trauma treatment. Email or call the Help Desk at (410) 825-8888.
