Post-Traumatic Growth (PTG): What It Looks Like & How to Begin

What Is Post-Traumatic Growth?

Post-traumatic growth involves a positive change in thinking or behavior as a result of a negative experience or trauma.¹ For many people, thinking that good things can result from trauma is counterintuitive. However, life can take on new meaning as a survivor emerges from trauma. Post-traumatic growth describes both the outcome and the process as individuals reshape their core beliefs, life goals, and values.

What Is the Post-Traumatic Growth Inventory?

The post-traumatic growth inventory (PTGI) is a self-report questionnaire designed to assess positive psychological changes that occur following a traumatic event. It measures five areas of post-traumatic growth. The PTGI is widely used by therapists and counselors to evaluate a person’s resilience and potential positive outcomes in the aftermath of trauma.

To evaluate whether and to what extent someone has achieved growth after a trauma, a mental health professional will assess for positive changes in five areas

1. Appreciation of life
2. Relationships with others
3. New possibilities in life
4. Personal strength
5. Spiritual change

Signs of Post-Traumatic Growth

A key sign of post-traumatic growth is an individual having a sense of personal strength and resilience that they didn’t know they had before the trauma. They may also experience a deeper appreciation for everyday experiences. Individuals often develop stronger connections and empathy towards others, leading to stronger relationships. Some individuals report a heightened sense of spirituality, as well as a greater openness to new possibilities and opportunities for growth and development.

Common signs of post-traumatic growth include:

• Improved sense of self: Individuals may develop a clearer understanding of their values, strengths, and identity, leading to a stronger sense of self.
• Increased self-confidence: Going through a traumatic experience and overcoming adversity can boost self-confidence and belief in one’s abilities to handle challenges.
• Enhanced resilience: Post-traumatic growth can cultivate resilience, allowing individuals to bounce back from future difficulties with greater ease and adaptability.
• Deepened relationships: Trauma can lead to a greater appreciation for relationships and foster stronger connections with others, resulting in improved interpersonal relationships.
• Heightened appreciation for life: Experiencing trauma can make individuals more aware of life’s preciousness and lead to a greater appreciation for everyday experiences.
• Greater sense of purpose: Post-traumatic growth often involves a newfound sense of meaning and purpose in life, leading to a clearer direction and motivation to pursue goals.
• Increased empathy and compassion: Trauma can enhance an individual’s capacity for empathy and understanding, allowing for more compassionate and supportive relationships with others.
• Expansion of one’s worldview: Post-traumatic growth can lead to a broader perspective on life, challenging previously held beliefs and allowing for personal growth and development.
• Psychological well-being: Engaging in post-traumatic growth processes can result in improved mental health, leading to a higher overall level of psychological well-being.

5 Stages of Post-Traumatic Growth

The five stages of post-traumatic growth, as proposed by psychologists Richard Tedeschi and Lawrence Calhoun, include 1) experiencing deep emotional distress and disruption as a result of the trauma, 2) engaging in the process of cognitive processing and making sense of the traumatic event, 3) developing a new understanding of oneself and the world as a result of the trauma, 4) experiencing positive changes in personal relationships and a deeper appreciation for life, and 5) finding a sense of post-traumatic growth and meaning in life, leading to a greater sense of resilience and purpose.

These stages are not necessarily linear and can occur simultaneously or in different orders for different individuals.

Here are the five stages of post-traumatic growth:

Stage 1: Appreciation of Life

In the appreciation phase, people are grateful to have survived the trauma. They have a sense that because they survived this crisis, they are prepared to face whatever comes their way in the future. They can identify what is most important to them in life.

Stage 2: Relationships With Others

Trauma survivors soon recognize the importance of relationships and social connections. Sometimes, unexpected people become central in lending assistance and offering stability when needed. These relationships take on a new and more vital meaning to the survivor. The ability to simply connect with others who provide these lifelines can foster post-traumatic growth.

Stage 3: New Possibilities in Life

Post-traumatic growth does not minimize suffering associated with trauma. Instead, people learn to recognize they can make new and different choices about how they want to live their lives. Surviving a trauma can create a re-evaluation of goals and priorities.

Stage 4: Personal Strength

People can be surprised by their resilience and self-healing when confronted with trauma. This change can enhance their self-esteem and self-worth in tackling future challenges. Post-traumatic growth can strengthen their emotional foundation and belief in themselves.

Stage 5: Spiritual Change

Sometimes, spiritual and religious beliefs overlap. People who survive a life crisis may fall back on these beliefs and values. Spirituality can grow stronger with post-traumatic growth as new priorities and understanding clarify connections with core beliefs.

When Does Post-Traumatic Growth Occur?

Post-traumatic growth does not occur immediately after a person’s traumatic experience but begins to grow as a person begins to process their trauma and heal. It does not have a set timeline, but some studies suggest trauma survivors may experience this development two years after the event.² It is important to note that not all trauma survivors experience post-traumatic growth, and there is nothing is wrong or abnormal with them.

Who Experiences Post-Traumatic Growth?

How someone views trauma can impact the potential for post-traumatic growth. When people see trauma as an insurmountable disaster, moving on feels impossible. When people see trauma as a tragic situation that deserves attention and care, they leave room for healing and an opportunity for growth.

Factors that may increase the likelihood of successful post-traumatic growth include:

• Age: Older individuals may be more likely to experience post-traumatic growth compared to younger individuals. This may be due to accumulated life experiences, wisdom, and a more established sense of self, which can contribute to resilience and the ability to find meaning and growth in the face of adversity.
• Gender: The impact of gender on post-traumatic growth is mixed. Women may be more likely to experience post-traumatic growth, possibly due to their tendency to seek social support and engage in self-reflection. However, no conclusive evidence has been found in terms of gender differences in post-traumatic growth.
• Genetic factors: Research suggests that genetic predispositions may interact with environmental factors to influence an individual’s post-traumatic growth. For example, certain genetic variations related to resilience and coping mechanisms may contribute to an individual’s ability to find positive growth following trauma.⁴
• Personality factors: Two traits increase the chances of post-traumatic growth–openness to experience and extroversion. Extroverts can be more likely to respond to trauma by seeking connections with others, boosting their ability to cope.³
• Religious beliefs: Many people seek religious experiences or report their participation in religious events, which prepares them for spiritual growth after a traumatic event.⁵

How to Promote Post-Traumatic Growth

Post-traumatic growth can lead to many benefits, and there are ways to promote the likelihood of experiencing meaning and growth in the face of adversity. First, give yourself time to heal after experiencing a trauma, both physically and emotionally. Focus on connecting with others who help you feel uplifted. Additionally, a qualified mental health professional can help you to foster resiliency, self-confidence, and overall success.

Here are healthy ways to promote post-traumatic growth:

Find a Therapist

Seeking additional support after experiencing a trauma is crucial. Counselors can help identify actions that promote healing and self-care for trauma survivors. Evidence-based approaches include EMDR for PTSD, trauma-focused cognitive behavioral therapy (TF-CBT), and CBT for PTSD.

An online therapist directory is a useful tool for finding a therapist or counselor who specializes in trauma-informed therapy. You can sort for therapists in your area who take your insurance. Additionally, the therapist’s profile can give you insight into their personality and approach. Most therapists offer a free consultation, which is a short phone call that can help you decide whether you want to explore therapy with them.

Educate Yourself

Delving into the topic of PTSD may seem negative or too emotional, but psychoeducation can empower you. There are many books on trauma and PTSD that can normalize the symptoms you experience and make you feel less alone. Learning about others who overcame their trauma can also remind you that PTSD is not the end of your story. You can overcome adversities and emerge as a healthy, functioning person.

Learn Appropriate Emotional Regulation Tools

A disorder like PTSD can drastically affect emotional regulation. Your moods could change with intensity and frequency, so learning to recognize and shape your emotions could be one of the best ways to promote growth.

Practicing mindfulness and meditation for PTSD are crucial to learning how to regulate your mood. Additionally, breathing exercises for anxiety can help when PTSD triggers begin to overwhelm you. Finally, grounding exercises are important skills for when PTSD flashbacks and intrusive thoughts about the trauma occur.

Volunteer for a Cause You’re Passionate About

Volunteering for a cause you’re passionate about can be a powerful way to channel your post-traumatic growth and make a positive impact on others. By dedicating your time and energy to a cause that holds personal significance, you not only contribute to the greater good but also benefit from the sense of purpose and fulfillment that comes from helping others. Engaging in altruistic activities through volunteering can have a profound effect on your psychological well-being and resilience in the face of adversity.

Make Lifestyle Changes

Engaging in lifestyle changes can be a valuable component of post-traumatic growth. These changes can range from small adjustments to more significant shifts in habits and behaviors. Making lifestyle changes can provide individuals with a sense of control and empowerment following trauma, promoting their overall well-being and aiding in the process of growth.

Prioritize Self-Care

Prioritizing all types of self-care is crucial for promoting resilience after trauma. Taking care of your physical, emotional, and mental well-being is essential for recovering from the effects of trauma and fostering post-traumatic growth. Engaging in self-care activities such as getting enough rest, eating nourishing foods, exercising regularly, and practicing relaxation techniques can help restore balance and reduce stress levels.

Prioritizing self-care also involves setting boundaries, saying no when necessary, and engaging in activities that bring joy and fulfillment. By nurturing yourself, you can build up resilience and develop the strength to navigate through the challenges that come with trauma.

Discuss Your Experience With Safe People

Discussing your experience with safe people can be a valuable part of the post-traumatic growth process. Sharing your thoughts, feelings, and experiences with trusted individuals who provide support and understanding can help validate your emotions and perspectives.

Safe people can include friends, family members, therapists, or support groups. Engaging in meaningful conversations about your trauma can serve as a healing outlet, helping you process your emotions and gain new insights. By opening up to safe people, you can feel less alone in your journey and find comfort in the support and empathy they offer, contributing to your post-traumatic growth.

Re-Evaluate Your Values

Re-evaluating your values is an important aspect of post-traumatic growth. Experiencing trauma can prompt a reassessment of your beliefs, priorities, and goals in life. It provides an opportunity to reflect and determine what truly matters to you. By re-evaluating your values, you can align your life choices and actions with what is most important to you, promoting a greater sense of purpose and meaning.

This process involves introspection, self-reflection, and potentially seeking guidance from mentors or professionals. By staying true to your values, you can foster personal growth, resilience, and post-traumatic growth as you navigate the journey of recovery.

Look Toward the Future

Change your focus to future endeavors and goals to put more distance between you and the trauma. Think about how the trauma has changed your worldview. How do you want to shape your life after trauma? What new personal and professional goals do you have?

Then, begin working towards your goals. You can try visualization techniques or a vision board. Don’t be afraid to ask for help from your loved ones—they will most likely be very happy to help you move on. Most importantly, take it one baby step at a time.

When to Seek Professional Help

It is important to seek professional help if you are experiencing significant and persistent distress or impairment in your daily life as a result of the trauma. This can include symptoms such as intense anxiety, depression, flashbacks, nightmares, difficulties in relationships, or challenges with functioning at work or school.

If you find that your ability to cope or recover from the trauma is hindered, finding a therapist or counselor can provide you with the guidance and tools needed for healing and post-traumatic growth.

If you notice any of these signs, you may want to consider professional support:

• Intense or prolonged feelings of fear, sadness, or anxiety
• Persistent nightmares or flashbacks related to the traumatic event
• Difficulty functioning in day-to-day life
• Trouble with interpersonal relationships or trust issues
• Persistent feelings of guilt, shame, or self-blame
• Engaging in self-harming behaviors or thoughts
• Suicidal ideation or thoughts of harming others
• Intense anger or irritability that impacts daily functioning
• Substance abuse or excessive use of alcohol as a coping mechanism
• Changes in sleep patterns or appetite
• Inability to concentrate or focus on tasks
• Persistent physical symptoms such as headaches, stomachaches, or fatigue