TRAUMA & PTSD
AFTER LEBANON’S WAR

Psychological trauma is the mind’s reaction to extreme fear, loss, or danger that overwhelms a person’s ability to cope. In war, people face unpredictable threats, displacement, and constant worry for loved ones. These experiences disrupt the brain’s sense of safety, often leaving lasting emotional and physical effects. It is the body’s way of saying it has been pushed beyond its limits.

Symptoms

Post-traumatic stress disorder symptoms may start within the first three months after a traumatic event. But sometimes symptoms may not appear until years after the event.

Intrusive memories

• Reliving a traumatic event as if it were happening again (flashbacks).
• Upsetting dreams or nightmares about a traumatic event.

Avoidance

• Trying not to think or talk about a traumatic event.
• Staying away from places, activities or people that remind you of a traumatic event.

Negative changes in thinking and mood

Memory problems, and negative emotions of fear, blame, or anger.

Changes in physical and emotional reactions

• Being easily startled or frightened.
• Always being on guard for danger.
• Trouble sleeping, trouble concentrating.
• Irritability, angry outbursts or aggressive behavior.
• Physical reactions such as sweating, rapid breathing, fast heartbeat or shaking.

When to see a doctor

Talk to your healthcare professional or a mental health professional if you have disturbing thoughts and feelings about a traumatic event for more than a month, especially if they're severe. Also, see a health professional if you're having trouble getting your life back under control. Getting treatment as soon as possible can help prevent PTSD symptoms from getting worse.

When to get emergency help

When things feel heavy or hard, reaching out is a strong first step. Call 1564.

These exercises are here to help you slow down, feel calmer, and reconnect with a sense of safety. With regular practice, they can ease anxiety, release tension, and support better rest. Small steps can make a real difference.

1. Take a slow breath in through your nose for 4 seconds, then exhale gently through your mouth for 6 seconds, and repeat. (4-4-6)
2. Name five things you can see, four you can feel, three you can hear, two you can smell, and one you can taste.
3. Slowly tense and release each muscle group from your toes to your shoulders.
4. Jumping Jacks/Push-ups: intense bursts of activity burn off adrenaline.
5. Close your eyes and imagine a place where you feel calm, safe, and protected.
6. Listen to soft, calming sounds or slow music and focus only on the rhythm.
7. Nature: sit in nature, breathe in fresh air, and allow the sunlight to gently reach you.
8. Count your breaths slowly from one to ten, starting over if your mind wanders.
9. Place your hand over your heart and speak kindly to yourself: “I am here in this moment, and I am not in danger.” “I'll be okay, it'll pass in a short time.”
10. Writing: write freely about how you feel, without worrying about structure.
11. Walking in nature: take a 10–20 minute walk and focus on your steps and breathing.
12. Do stretching or simple movements to release tension from your body.
13. Drawing or coloring: use colors to express your emotions, without trying to create something perfect.
14. Write down three simple tasks for the day to feel more organized and in control.
15. Talking to someone you trust: share your feelings with a trusted person in a safe and supportive way.
16. Yoga: yoga poses at home while focusing on calm breathing.
17. Reading something comforting like a short story, a book, or a few pages.
18. Gym: gym machines at a comfortable pace to release stress and feel more grounded in your body.
19. Running: go for a light run or jog for 10–20 minutes to release stress and clear your mind.
20. Do an activity you enjoy, such as your favorite hobby, to relax your mind and feel more at ease.

These exercises can bring relief and comfort, but true healing begins with professional psychological support.