Coping with Traumatic Incidents
Adjusting to the Experience
Some of the following ideas may help you in coming to terms with the experience
of a traumatic incident and in alleviating some of the emotional pain associated
with your experience.
GENERAL PRINCIPLES:
- Recognise that you have been through a highly stressful experience and acknowledge
that you will have a psychological reaction to it. Excessive denial, or refusal
to accept your feelings may delay the recovery process.
- Seek out other people's practical and emotional support. Talk about
your feelings to others who will understand, particularly those who have had a
similar experience.
- Going over the event and confronting the reality bit by bit rather than
avoiding any reminders will help you to come to terms with the experience. As
you allow the trauma more into your mind you may find you need to think about
it and to talk about it. Talk is the most healing medicine. It is
best not to bottle up your feelings but to express them.
- Following a trauma, we are more vulnerable to accidents and physical illness. It
is important to look after yourself and be more careful than usual, for example
when driving. It is worth noting that you may feel unmotivated and apathetic;
if so try to push yourself to do some of the things on the list below. They
will help to re motivate you and assist the recovery process.
HELPFUL HINTS - Things to try:
PHYSICAL:
- Get plenty of rest, even if you can't sleep and eat regular and well-balanced
meals.
- Regular exercise (like walking, cycling or jogging) is good for reducing
the physical effects of stress and trauma.
- Reduce your use of stimulants such as tea, coffee, chocolate, cola and cigarettes.
Your body is already "hyped up" and these substances only increase your
level of arousal.
- Do not try to numb the pain with drugs or alcohol; this will lead to more
problems in the long term.
- Make time for relaxation. You may wish to learn a technique such as
deep muscle relaxation, meditation, yoga or breathing exercises.
EMOTIONAL:
- Accept yourself. Recognise you have been through a highly stressful
experience. A lack of acceptance of your feelings or denial may delay your
recovery process. You're normal and having natural reactions - don't label
yourself crazy.
- Give yourself permission to feel rotten and share your feelings with others.
BEHAVIOURAL:
- Structure your time - keep reasonably busy. Try to resume a normal
routine as quickly as possible, but take it easy; do not throw yourself into
activities or work in an attempt to avoid the unpleasant feelings and memories.
- Sometimes you will want to be alone, but do not become too isolated. Contact
friends and, if necessary, have someone stay with you for a few hours each day.
- Do things you enjoy and be nice to yourself. Schedule at least one pleasurable
activity each day.
- You may wish to help out others who have been through similar situations;
your support and understanding may be very important to them.
- Don't make any major life decisions (such as moving house or changing jobs)
in the period following the trauma. Equally, do make as many smaller, daily
decisions as possible (eg., what you want to eat or what film you would like to
see). This will help to re-establish a feeling of control over your life.
THOUGHTS:
- Recurring thoughts, dreams and flashbacks are normal. Don't try to fight
them. They will decrease in time.
- Talk to people who care about you about the incident, and how you are feeling. Even
though this process is painful it is the best way of coming to terms with your
experience.
- Some people find that keeping a journal or diary is very helpful. When you
can't talk to others about how you feel, writing it down is almost as good.
Keeping a journal can help you write your way through those sleepless hours.
- Remember you are having normal reactions; don't label yourself as crazy.
ACCEPT SUPPORT
- It can be a relief to receive other people's physical and emotional support.
Sharing with others who have had a similar experience also helps.
- You might find that strains in relationships appear or that new friends and
group bonds develop. The good feelings in your life might be replaced by conflict.
You might feel that too little or the wrong support is being offered or that you
cannot give as much as is expected. If you are managing well that is great. But
if you are having a hard time try to be patient with yourself.
If you are concerned about your reactions, or are unsure about anything and would
like professional assistance contact the University
of Adelaide Counselling Centre on 8303 5663.
(Adapted from the UNE Counselling Service CICI Policy)
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