PTSD Flight to Freedom

Struggle Well: Thriving in the Aftermath of Trauma – A Summary and Key Insights for Veterans and Trauma Survivors

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Introduction
Many veterans and trauma survivors struggle with feeling stuck after experiencing life-changing events. Traditional PTSD treatments focus on reducing symptoms, but what if healing could go beyond simply managing PTSD? What if trauma survivors could use their experiences to grow stronger and build a meaningful life?

In Struggle Well: Thriving in the Aftermath of Trauma, Ken Falke and Josh Goldberg introduce a revolutionary perspective on PTSD recovery—post-traumatic growth (PTG). Instead of seeing trauma as something to “get over,” they encourage survivors to use their struggles as a foundation for resilience, purpose, and transformation.

This blog post summarizes key insights from Struggle Well, focusing on how veterans and trauma survivors can move beyond survival and into thriving through mindset shifts, structured healing, and meaningful community connections.

What is Post-Traumatic Growth (PTG)?

Traditional PTSD treatment focuses on reducing distressing symptoms, such as anxiety, nightmares, and emotional numbness. While this is essential, PTG takes recovery a step further, asking:

  • How can trauma make us stronger?
  • How can we use our experiences to help others?
  • What does it mean to truly thrive after trauma?

Post-Traumatic Growth (PTG) is the process of turning suffering into strength. Research shows that many people who experience trauma—especially veterans—can develop a renewed sense of purpose, deeper relationships, and increased resilience when given the right tools.

Falke and Goldberg emphasize that healing is not about returning to who you were before trauma—it’s about becoming someone even stronger, wiser, and more fulfilled.

The Three Phases of Healing and Growth

The book outlines a structured approach to trauma recovery, divided into three key phases:

1. Survive: Managing PTSD Symptoms

The first step in healing is stabilization. Before trauma survivors can grow, they must first regain control over their emotions, thoughts, and behaviors.

Key survival strategies:

  • Identifying triggers and learning to self-regulate.
  • Using breathwork and mindfulness to calm the nervous system.
  • Establishing healthy routines (sleep, nutrition, and exercise).
  • Seeking professional help (therapy, medication, or alternative treatments like EMDR or somatic therapy).

The goal of this phase is to reduce suffering and regain a sense of control.

2. Struggle: Redefining the Meaning of Trauma

Once survivors gain stability, they can begin to shift their mindset and reframe their trauma.

Key struggle-phase strategies:

  • Challenging limiting beliefs – Moving from “I am broken” to “I have survived.”
  • Understanding that trauma is a teacher, not a curse.
  • Practicing gratitude and self-compassion to rewire the brain.

The authors emphasize that struggling is part of the growth process—it means survivors are actively working toward a better life.

3. Thrive: Transforming Pain into Purpose

The final phase of healing is finding meaning in suffering and using trauma as a catalyst for growth.

Key thriving strategies:

  • Engaging in service – Helping others can create a renewed sense of purpose.
  • Building strong relationships – Healing happens through connection, not isolation.
  • Pursuing personal goals – Trauma survivors can turn struggle into motivation for new life paths.

The ultimate goal is to live a fulfilled, purpose-driven life—not just “cope” with PTSD.

The Role of Mindset in PTSD Recovery

One of the core themes of Struggle Well is that mindset determines healing.

Two common trauma mindsets:

  1. The Victim Mindset:
    • “This happened to me, and I will never recover.”
    • Leads to self-pity, isolation, and helplessness.
  2. The Warrior Mindset:
    • “I survived this, and I will use it to become stronger.”
    • Leads to growth, purpose, and resilience.

Falke and Goldberg emphasize that mindset shifts don’t happen overnight—they require daily practice, support, and self-awareness.

The Importance of Community and Connection

Healing from PTSD cannot happen in isolation. The authors stress that survivors thrive when they connect with others who understand their journey.

Why community is essential for healing:

  • Veterans feel isolated in civilian life. Many struggle with finding a new sense of belonging after service.
  • Trauma survivors need validation. Being around others with similar experiences reduces shame and stigma.
  • Social connection rewires the brain. PTSD creates neural pathways of fear and isolation, but strong relationships help rebuild trust and safety.

Key takeaway: Recovery is not a solo mission—it happens through shared experiences, deep relationships, and collective healing.

Practical Steps for Post-Traumatic Growth

Falke and Goldberg provide actionable steps that veterans and trauma survivors can take to move from surviving to thriving.

1. Physical Wellness

  • Exercise regularly – Physical activity helps reduce anxiety, depression, and hypervigilance.
  • Prioritize sleep – PTSD disrupts sleep cycles, making recovery harder.
  • Eat for mental health – Avoid excess sugar, caffeine, and alcohol, which worsen PTSD symptoms.

2. Mental Resilience

  • Practice daily gratitude – Reframing thoughts shifts focus from suffering to strength.
  • Meditation and mindfulness – Helps train the brain to stay present instead of reliving trauma.
  • Challenge negative self-talk – Replacing “I’m broken” with “I am healing.”

3. Emotional Healing

  • Seek therapy or coaching – Professional guidance accelerates healing.
  • Journal about progress – Writing helps organize thoughts, emotions, and breakthroughs.
  • Allow vulnerability – Sharing struggles builds trust and emotional strength.

4. Purpose and Service

  • Find ways to help others – Volunteering or mentoring gives trauma survivors a renewed sense of meaning.
  • Set personal goals – Building new skills and hobbies creates a sense of accomplishment.
  • Reconnect with core values – Finding spiritual, family, or career purpose fuels long-term resilience.

Key Takeaways for Veterans and Trauma Survivors

  1. Healing from PTSD is about more than symptom management—it’s about growth and transformation.
  2. Trauma can be a foundation for personal strength, deeper relationships, and a new sense of purpose.
  3. Mindset determines recovery—shifting from “victim” to “warrior” creates positive change.
  4. Community is essential—veterans and trauma survivors heal best when surrounded by support.
  5. Physical, mental, and emotional wellness strategies work together to rebuild resilience.

PTSD does not have to be a lifelong battle—with the right tools and mindset, survivors can turn their pain into purpose.

Conclusion

Struggle Well: Thriving in the Aftermath of Trauma is a game-changing book for veterans and trauma survivors looking to move beyond coping and into personal growth. Falke and Goldberg provide a clear roadmap for shifting from survival mode to a thriving, purpose-driven life.

For those who feel stuck in PTSD recovery, this book offers hope, direction, and practical steps to reclaim a fulfilling life. Healing is not about returning to who you were before trauma—it’s about becoming an even stronger version of yourself.

References

  • Falke, K., & Goldberg, J. (2018). Struggle Well: Thriving in the Aftermath of Trauma.
  • Tedeschi, R. G., & Calhoun, L. G. (2004). Post-Traumatic Growth: Conceptual Foundations and Empirical Evidence.
  • van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma.

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