Signs of post-traumatic stress

Sometimes the effects of a frightening or overwhelming experience only become clear weeks or months later. Knowing the signs of post-traumatic stress can help you recognise when support is needed, for yourself or someone you care about.

What it is

Post-traumatic stress describes a cluster of reactions that can develop after experiencing or witnessing a distressing event, such as a violent crime, serious accident, natural disaster or the sudden loss of someone close. The mind and body can remain in a state of heightened alert long after the danger has passed, as if still trying to protect you from a threat that is no longer there. This is the nervous system doing its job, just in an unhelpful way when it does not settle down. Only a qualified professional can assess whether someone is experiencing PTSD - the signs below are simply what to watch for.

Signs to notice

• Reliving the event through intrusive memories, nightmares or flashbacks
• Avoiding places, people, conversations or activities connected to the event
• Feeling constantly on edge, easily startled, or scanning for danger
• Difficulty sleeping or concentrating
• Emotional numbness, or feeling disconnected from people and activities you used to enjoy
• Persistent guilt, shame or blaming yourself for what happened
• Irritability, angry outbursts, or a shortened fuse
• Physical symptoms such as a racing heart, sweating or nausea when reminded of the event

What helps

• Recognise that these reactions are common responses to trauma, not a sign of weakness or failure.
• Keep a predictable daily routine where possible - the body finds safety in rhythm.
• Stay connected to supportive people, even in small ways, rather than withdrawing completely.
• Practise grounding techniques, such as naming five things you can see and four you can hear, to help bring your mind back to the present moment during flashbacks.
• Limit alcohol and other substances, which can worsen sleep and intensify symptoms over time.
• Be patient and gentle with yourself. Trauma recovery is not linear, and setbacks do not mean you are failing.

When to reach out for help

Reach out for professional support if these signs persist beyond a month, are intensifying, or are interfering with your work, relationships or day-to-day functioning. If you are experiencing thoughts of harming yourself, or feel unable to keep yourself safe, reach out immediately using the crisis details below.

Getting help in South Africa

Cleared Mind's EAP counsellors offer confidential, trauma-informed support and can help you understand what you are experiencing and what support options exist. Sessions can be accessed through your organisation's EAP. SADAG's Mental Health Line (011 234 4837) is available for guidance and referrals across the country.

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If you or someone else is in immediate danger, reach out now. SADAG Suicide Crisis Helpline (24h): 0800 567 567 or SMS 31393. SAPS 10111, ambulance 10177, GBV Command Centre 0800 428 428.