Recognising PTSD
After exposure to actual or threatened death, serious injury or sexual violence: intrusive memories or nightmares, avoidance of reminders, negative changes in mood and thinking, and hyperarousal (jumpiness, irritability, sleep disturbance) lasting more than one month.
Evidence-based treatments
Trauma-focused CBT, Cognitive Processing Therapy (CPT), Prolonged Exposure (PE) and EMDR (eye movement desensitisation and reprocessing) all have strong evidence and are recommended by WHO, NICE, APA and the U.S. VA/DoD. SSRIs are an effective medication option.
Grounding as stabilisation, not treatment
Grounding helps you tolerate triggers and reduces dissociation between sessions, but it does not process the trauma. If symptoms persist beyond a month, seek a trauma-trained clinician.