Posted September, 2001

After a traumatic event, it is normal for people to experience a range of physical or emotional reactions. These may appear immediately following the event or surface in the subsequent days, weeks or months. It is important to know that these reactions are very common and will usually decrease over time. They are aftershocks of a traumatic event and do not indicate personal weakness. It is important to take care of yourself during this time and use the support of those around you.

• Emotional


• Shock/Numbness


• Denial


• Anxiety or Panic


• Depressed Mood


• Crying


• Irritability/Anger


• Agitation


• Grief


• Mistrust


• Apathy


• Feeling Helpless


• Survivor Guilt or Self-Blame


• Feeling Overwhelmed


• Fear of Loss of Control




• Cognitive (Thoughts)


• Disbelief


• Confusion


• Disorientation


• Forgetfulness


• Flashbacks


• Nightmares


• Poor Attention or Concentration


• Heightened or Lowered Alertness


• Disturbing Thoughts



• Feeling Scattered


• Questioning Values


• Suicidal Thoughts


• Search for Meaning


• Tendency to Blame Others


• Identification with Victims




• Physical


• Fatigue


• Headaches


• Disturbed Sleep


• Changes in Appetite


• Nausea or Vomiting


• Muscle Spasms


• Twitches or Tics


• Chills


• Weakness


• Rapid Heartbeat


• Elevated Blood Pressure


• Gastrointestinal Problems


• *Difficulty Breathing


• *Chest Pain

(*Seek medical attention for these symptoms or any others that are severe.)


• Behavioral


• Withdrawal from Others


• Emotional Outbursts


• Disinterest in Normal Activities


• Intensified Startle Response


• Pacing/Restlessness


• Prolonged Silence


• Diminished Sexual Drive


• Decreased Personal Hygiene


• Accident Proneness


• Difficulty Making Decisions


• Avoidance of Reminders of the Event


• Changes in Family or Work Relationships


• Decreased Efficiency


• Alcohol or Drug Abuse

• Confide in someone. Talk with a family member, close friend, or someone you trust about your experience. Don’t try to carry this burden alone; share it with those who care about you. For some people, it helps to tell the story over and over; others prefer to be silent at times. Decide what would be most helpful to you at that particular moment. Tell family members and friends what you need - whether it’s help with household chores, a hug, or someone to spend a few hours with you.



• Give yourself permission to feel what you are feeling. Anger, grief, shock and other emotions are all normal reactions to traumatic events. Express your feelings as they arise. Take time to cry when you feel sad. Find ways to release stress and anger constructively.



• Get enough rest, and eat regularly. Resting (even if you cannot fall asleep) and eating nutritious foods will help provide the physical and mental stamina needed to deal with a stressful situation.



• Make as many small or daily decisions as possible. This often helps restore some sense of control in your life. Know your limits. If a problem is beyond your control, don’t try to change it. Sometimes we have to accept what is — even if we don’t understand it.



• Practice relaxation or meditation. It is important to take periodic breaks from the stress of a traumatic event. Find activities that soothe or relax you (taking a warm bath, listening to soft music) and make time for them each day. Buy a relaxation cassette at a local bookstore, or consider taking a meditation class in your community. These and other calming activities will help reduce the anxiety and racing thoughts that often follow a stressful incident.



• Give yourself more time. For awhile, you might find it takes more time than usual to complete a task. Be patient and don’t expect too much from yourself. Allow extra time to finish an assignment. Give your best effort, but don’t become frustrated if it isn’t perfect.



• Maintain as normal a schedule as possible, but remember you may have less energy than usual. Participate in your usual hobbies and activities, but don’t overdo it. Try to find a balance that allows you to stay involved in the normal aspects of your life, while giving you an opportunity to rest as needed.



• Take one thing at a time. For some people under tension, an ordinary workload can feel overwhelming. When this happens, remember that it is a temporary condition. Try breaking larger tasks or problems into smaller, more manageable segments and then take them one step at a time.



• Escape for a while. Sometimes it helps to temporarily get away from the source of the tension. Whether it’s a brief trip, a change of scenery, or losing yourself in a book or movie, taking a short break from the situation may help to restore your physical and emotional energy and give you a chance to put things in perspective.



• Redefine your priorities. Focus your energy and resources on things most important to you. Give yourself permission to eliminate unnecessary activities.