AWCH Adults and Trauma

After experiencing a traumatic event, it is very common, in fact quite normal, for people to experience a wide range of emotional or physical reactions. These responses may appear immediately after the event, or some time later. They may last for a few days, a few weeks, or even longer. Don’t worry - these are normal reactions to an abnormal situation. It is important to understand that like the flu, your reactions will run their course and you will feel better in time. The following are some of the most common symptoms:

Emotional

Fear

Anxiety

Depression, Sadness, Grief

Feeling hopeless or helpless

Feeling numb

Irritability

Inappropriate Emotional Response

Anger

Guilt, survivor guilt

Denial

Agitation

Feeling overwhelmed

Cognitive (Thoughts)

Confusion

Difficulty concentrating and making decisions

Memory problems

Shortened attention span

Overly critical

Preoccupied with the event

Flashbacks

Hyper-vigilant

Overly sensitive

Physical

Nausea and/or diarrhea

Shallow breathing

Twitches and/or tremors

Dizziness and/or faintness

Chills and/or sweating

Easily startled and/or jittery

Fatigue

Changes in appetite

Sleep disturbances and nightmares

Headaches

Grinding teeth

Feeling uncoordinated

Behavioral

Social withdrawal and/or silence

Hyper-alert to environment

Suspiciousness

Emotional outbursts, loss of control

Changes from typical behavioral

Avoiding thoughts, feelings or situations related to the event

Changes in communication

Change in sexual function

Increased consumption of alcohol or other chemicals

Loss or increase of appetite

Inability to rest

When you’ve experienced a trauma, it can be a shock to your whole system. The following are some ideas to help you cope with any physical or emotional symptoms you may be experiencing.

Eat well balanced and regular meals, even if you don’t feel like it.

Get plenty of rest.

Avoid caffeine, especially if you are having trouble sleeping.

Avoid the use of drugs or alcohol, including prescription and over the counter to numb the pain. It will only complicate or delay your recovery.

Structure your time and set priorities. Maintain your basic normal routine, but give yourself permission to skip the extras for a while.

Don’t make any major life changes or decisions.

Do make as many small daily decisions as possible to reassert your sense of control.

Don’t try to avoid or deny reoccurring thoughts or feelings about the incident. They are normal and will decrease over time.

Give yourself permission to feel rotten and to share your feelings with others.

Do things that you enjoy. Take mini-breaks: go out to dinner, take 10 minutes alone, watch a movie.

Talk with people you trust: your family, friends, co-workers. Don’t be afraid to reach out. People do care.

Don’t be afraid to set limits with others when you don’t feel like talking. You don’t have to discuss the incident or your feelings when you don’t want to.

Don’t label yourself as "crazy." Remind yourself you are having normal reactions.

Write down your thoughts and feelings. This can be especially helpful if your are having trouble sleeping or when you wake from a troubling dream.

Ask for help if you need it. If you are having trouble coping on your own help is available from many sources:

Professional assistance from a counselor may sometimes be necessary. This does not imply weakness or craziness. It simply indicates that the particular event was just too powerful to handle by yourself.

In the workplace you may be able to get assistance from your co-workers, the human resources department, or company EAP (Employee Assistance Program).

Church, friends, family, and other community resources can be valuable sources of support.