Recovering After a Traumatic Event
Trauma comes in many forms and affects thousands of Australians each day — not to mention, the ripple effects of trauma that then impact the lives of their loved ones. Any number of occurrences can challenge your world and sense of safety, including traffic accidents, violence, a global pandemic, and natural disasters. A traumatic event may happen in a single moment or be a long-lasting part of your life.
Today, I want to explore both the emotional and physical symptoms of traumatic stress and offer three ways to help you cope.
Understanding Trauma
After a traumatic event, even if it didn’t directly impact you, it’s normal to feel scared, anxious, and uncertain. You may have trouble processing what you experienced. Your nervous system is overwhelmed by stress, which leads to a wide range of emotional and physical responses.
Common emotional reactions to trauma include:
Shock - It can be difficult to accept the reality of a traumatic situation, leaving you numb and disconnected.
Fear
Sadness or grief, especially if you lost a loved one due to the trauma
Helplessness, which may trigger anxiety or depression
Guilt that you survived or didn’t do enough to help
Anger, which can make you prone to emotional outbursts
Shame
Relief - It’s okay to feel relieved that the worst is over and even hopeful that life will return to normal.
Meanwhile, physical symptoms of traumatic stress include:
Feeling dizzy
Trembling, often accompanied by excessive sweating
A pounding heart and difficulty breathing
Racing thoughts, which may lead to trouble concentrating, memory problems, or confusion
Changes in your sleeping patterns, such as insomnia or nightmares
Unexplained aches and pains
Changes in appetite
Excessive consumption of alcohol, drugs, or nicotine
Three Ways to Cope After a Traumatic Event
After a traumatic event, the world can feel unpredictable and unsafe. For most people, these feelings pass over time, and with love and support from family and friends, life goes back to normal. For some people, though, it’s harder to recover. If emotions like fear, sadness, or guilt continue for too long, they may leave you feeling helpless and exhausted. Below, let’s look at three ways to help you cope with traumatic stress.
1. Remember that there is no “right” or “wrong” way to feel.
Everyone reacts to trauma in different ways. Regardless of what you’re thinking, feeling, or doing, know that it’s okay. With this thought in mind, be sure to acknowledge and really feel your emotions, no matter how intense they may be. Ignoring your feelings will only slow your recovery process.
2. Don’t obsessively relive the stressful experience.
This sort of repetitious thinking can overwhelm your nervous system, making it even harder to think clearly. Instead of focusing all of your energy on what happened, participate in simple activities that keep your mind occupied. You can read, watch a movie, cook, or paint.
3. Reestablish your routine.
Find comfort in the familiar. Your normal routine can help to minimize stress, anxiety, and hopelessness. Structure your day with a clear plan, including time for eating, sleeping, and hanging out with loved ones. Along these same lines, stick to your usual activities and don’t make any major life changes. Wait until you’ve regained a sense of emotional balance before tackling those big decisions.
As Phoenix Australia explains, recovering from trauma can “feel like you’re on a treadmill and you don’t know how to get off.” You may think that you’re trapped and helpless, but there is hope. Know that effective treatment is available from mental health professionals who understand.