Coping with Trauma for adults

We all struggle to comprehend and cope with trauma or disasters. It is normal to experience unusual or heightened symptoms -- in body and mind -- in response to abnormal events. Here is some information to help cope.

What to Expect After a Disaster or Other Traumatic Event.

Shock and denial are typical responses. Shock is a sudden and often intense disturbance of your emotional state that may leave you feeling stunned, numb, or dazed. Denial involves your not acknowledging that something very stressful has happened, or not experiencing fully the intensity of the event.

After shock subsides, reactions vary from one person to another. Normal responses include:

• Pre-existing medical conditions may worsen due to extreme stress.
  

• Physical symptoms may accompany the extreme stress. For example, headaches, stomachaches, nausea; chest pain may result and may require medical attention. Feelings become intense and sometimes are unpredictable. You may become more irritable than usual, and your mood may change back and forth dramatically. You might be especially anxious or nervous, or even become depressed.
  

• Thoughts and behaviour patterns are affected by the trauma. You might have repeated and vivid memories of the event. These flashbacks may occur for no apparent reason and may lead to physical reactions such as rapid heartbeat or sweating. You may find it difficult to concentrate or make decisions or become more easily confused. Sleep and eating patterns also may be disrupted.
  

• Interpersonal relationships may become strained. Conflict, such as more frequent arguments with family members and coworkers, may occur. On the other hand, you might become withdrawn and isolated and avoid your usual activities.

How can I Help My Family and Myself?

Acknowledge and normalize feelings of fear, anger, and vulnerability.
These are legitimate reactions to what has happened.

Talk about feelings with family, friends, church family, or mental health professionals.
Seek support from people you care about, and who care about you. Individuals with histories of trauma or psychological problems may especially benefit from talking with a mental health professional.

Go easy on yourself.
Don’t feel guilty for feelings.
It’s all right to feel confusing or conflicting feelings right now.
Expect changes in sleep, appetite, and work.

Keep it simple.
Reduce demands and stresses wherever possible until things settle down.
Try to maintain as normal a routine as possible.

Don’t self medicate.
Limit alcohol consumption and avoid other drugs.
Do not overuse prescribed medication.
Do not use other people’s medications.

Use healthy coping behaviours.
Exercise
Hobbies
Art, music
Relaxation; do what usually helps.

Gather accurate information.
Be skeptical of rumours and speculations.

Limit exposure to repetitive pictures and news reports.

Reaffirm the goodness in the world.

Contribute time and resources to help victims and rescuers.
Donate blood, money, clothing, food, as needed.
Reach out to someone in need close at hand.

Seeking Professional Assistance. If you feel you are experiencing extreme stress, or if you have difficulty sleeping, eating, or with your emotions for a period of two weeks, you should consider seeking professional help.

Health psychologists and other behavioural medicine specialists regularly teach relaxation skills to help individuals cope with medical problems or reduce health risks. A health psychologist can also assist those who have difficulty learning to relax when a more individualized relaxation program is required. If you have difficulty finding a health psychologist, ask your health care providers for a referral, call your state psychological association, or contact a behavioural pain management program.

Sources:

North Carolina Psychological Foundation Disaster Response Network, Raleigh, NC

Charles K. Burnett, Ph.D., Dr. P. H. and Catherine A. Forneris, Ph.D., University of North Carolina Centre for Functional Gastrointestinal Disorders and Motility, Chapel Hill

Kenneth R. Jones, Ph.D. and Steve Heymen, M. S., University of North Carolina, Chapel Hill