Rewiring the cycle of PTSD, trauma and behavior

After going through a painful experience, you may feel trapped in a loop. Heroes like you, veterans, and first responders frequently bear unseen wounds from conflicts they have fought in the line of duty, on the battlefield, or even at work. These encounters leave lasting scars and can eventually form difficult-to-break routines. However, I want you to understand that you are not alone or broken.

Trauma can make your brain feel trapped in a loop. You may experience the same suffering again, respond in the same manner, or establish coping mechanisms to feel secure. Perhaps you constantly check the locks, mentally rehearse a mistake, or labor so hard that you never take a break. You are not to blame for these actions. They are the brain's attempt to defend you. The fact is, though, that you don't have to live this way forever.

Recognizing what is happening within you is the first step toward ending the pattern. Trauma trains your brain to remain vigilant like a soldier always prepared for combat. As a result, you stay in survival mode. Living in survival mode is tiring, but it's useful for emergencies. It explains your exhaustion, anxiety, or inability to stop thinking.

How can we escape, then? We begin modestly. Imagine relearning to walk after a prolonged injury. Day one isn't the time for a marathon. You take a single step. When your chest feels constricted, that step could be taking deep breaths, pausing when you're overwhelmed, or talking to a trusted person about your feelings. These tiny behaviors teach your brain that it's okay to relax.

I refer to this process as "replacing the ritual." Replace any detrimental habits you have with those that are beneficial to you. Instead of checking the locks thrice, write down and declare aloud, "I am safe." These new routines aid in brain healing over time.

Your pain is not stronger than you!

You've come through so much already. I assure you that independence is achievable, but it will take time to break the cycle. You can rediscover serenity and meaning one step at a time.

Trust it. You're valuable.