When I was diagnosed with PTSD after my combat deployment to Afghanistan, my first reaction was to think, “No shit.” Then, I immediately started wondering what it meant. Although I didn’t need a diagnosis to tell me how I felt, I did have questions about what recovery looked like.

Will I always be like this? What does treatment look like? How long will it take? Will I ever feel normal again?

My recovery journey from PTSD was lengthy for various reasons. I didn’t understand what I was going through and what I could do about it. I didn’t know what factors were in my control, what therapies were available, and what I needed to do. It took time for me to learn new coping mechanisms, work with my therapist, and process everything I had endured.

Recovery from a physical injury is usually linear, whereas mental injuries are much more complicated. PTSD is complex and unique to each person who experiences it. You might be frustrated with your journey through PTSD because there are no clear answers. Although your path to recovery may be complicated, confusing, and frustrating, there is a path forward.

I’m sharing this article to highlight the broader scope of recovery so you can understand what it looks like. I’ve broken it into three phases to conceptualize the different situations you might be in.

Note: These “phases” aren’t clinical by any means, but I find them useful for understanding what I went through in my journey toward recovery. In addition, your journey may involve setbacks or unexpected challenges. The “phases” might overlap or even recur depending on your progress.

Phase 1: Endure – Weathering the Storm

In this phase, you are feeling the brunt of your symptoms. Maybe you are close to your traumatic event(s), or you have been struggling for quite a while with no progress. Your symptoms are intense and severely affect your life. I call it the “Enduring the Storm” phase because you are in the middle of the storm and fighting to keep afloat.

Because you are concerned about survival, your treatment will primarily establish safety and stabilize your situation and symptoms. Working with a therapist, you may receive a combination of therapies, medication, and stress management skill-building to reduce the severity of your symptoms.

Phase 2: Prevail – Navigating Life Post-Storm

Phase 2 focuses on rebuilding your life after you get your most severe symptoms under control. This involves processing and integrating your traumatic experience(s) so that you can regain a new normal for functioning. As you work through this phase, you should notice a significantly improved quality of life and begin to see a life beyond your trauma(s).

This phase involves an incredible amount of work, both with a therapist and on your own. It is difficult and requires learning new skills, acquiring new beliefs, and learning and applying even more positive coping mechanisms. Despite the work, it is well worth it. As you gain momentum, you will have increased confidence in your ability to move forward with your life and start to feel more in control.

Phase 3: Thrive – Becoming More than Your Trauma

Phase 3 involves the pursuit of Self-Mastery. You will never be who you were before your traumatic event(s), but through your journey, you will become someone stronger and more resilient. As you achieve self-mastery, you have a new perspective on life and your trauma. Self-mastery doesn’t mean the struggle is gone, but you reach a state where you manage it effectively and regain a sense of normalcy.

I like to think of Phase 3 as an acceleration of your journey rather than something with a defined “end.” You continue to optimize your routine, gaining the ability to manage stress and regulate your pressures much more effectively. Although a “full recovery” might be impossible, you realize you are much stronger because of what you’ve endured and overcome. You have a greater sense of personal autonomy and a deeper appreciation for your place in the world.

Conclusion:

If I pay attention, I still notice the lingering effects of my traumas. The neural pathways that trauma carved in my brain are always going to be there. However, the more practice I get with “new” thought patterns, the stronger those positive connections become. I still must apply my positive coping mechanisms and will quickly be reminded if I stray too far from the correct path. Although my traumas will never be viewed as “positive,” I have learned to appreciate who I’ve become as a result.

If you are in the process of recovery from PTSD, there is hope. Everybody’s journey through the struggles of PTSD will vary, but you can make it through to the other side. You might never be the same, but you will become more than your trauma.

Tips:

1. Pursue education about trauma, PTSD, and post-traumatic growth, whether it’s through books, articles, videos, or podcasts.
2. Work with a therapist, preferably one specializing in trauma treatments.
3. Build your social support network to help you carry your burden. Communicate your struggle with a trusted person in your life.
4. Understand that trauma affects your ability to manage stress, and practice self-compassion to give yourself grace while you recover.
5. Take action toward recovery. There are plenty of existing supports, but ultimately, you are the one who is responsible for your recovery. You can do this.
6. Be patient with yourself and forgive yourself if you lose track or feel like you aren’t making progress.
7. Lastly, recognize that growth comes through your struggle. You will get through this and become someone stronger, perhaps in different ways than you might expect.