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 Service on 8303 5663.

(Adapted from the UNE Counselling Service CICI Policy)