Coping with traumatic incidents
Common responses
Most people involved in a traumatic incident experience some kind of emotional reaction. Although each person's experience is different, there are a number of common responses that are experienced by the majority of those involved. It is reassuring to know that, even though these feelings may be very unpleasant, they are normal reactions in a normal person to an abnormal event. You are not losing your mind or going crazy if you have these feelings. It is often difficult for those who were not involved to understand what the survivor is going through; you may wish to show this handout to friends and relatives, and perhaps discuss your reactions with them. Outlined below are some of the normal reactions to trauma:
Emotional
- Shock:
- disbelief at what happened
- feeling numb, as if things are unreal
- feeling isolated from or different from other people
- Fear:
- of a recurrence
- for the safety of oneself or one's family
- apparently unrelated fears
- anxiety
- Anger:
- at who caused it or 'allowed it to happen'
- at the injustice and senselessness of it all
- scapegoating and frustration with bureaucracy
- generalised anger and irritability
- over sensitivity
- violent fantasies
- Sadness:
- about the losses, both human and material
- about the loss of feelings of safety and security
- feeling depressed for no reason
- helplessness
- Shame:
- for having appeared helpless or emotional
- for not behaving as you would have liked
Physical
- Sleep:
- change in sleep patterns
- difficulty getting to sleep because of intrusive thoughts
- restless and disturbed sleep or nightmares
- dreams and nightmares about what happened
- unpleasant dreams of other frightening things
- Physical problems:
- easily startled by noises
- hyperactivity or underactivity
- fatigue / exhaustion
- general agitation and muscle tension
- palpitations, trembling or sweating
- breathing difficulties
- headaches or general aches and pains
- nausea, diarrhoea or constipation
- health problems (e.g. change in appetite, headaches, digestive problems)
- other physical signs and symptoms
Thinking
- Memories:
- frequent thoughts or images of the incident
- thoughts or images of other frightening events
- flash backs or feelings of "reliving" the experience
- attempts to shut out the painful memories
- pictures of what happened jumping into your head
- inability to attach importance to anything other than this incident
- Confusion:
- difficulty making simple decisions
- inability to concentrate and memory problems
- difficulty solving problems
Behaviour
- Social:
- withdrawal from others and need to be alone
- easily irritated by other people
- feelings of detachment from others
- loss of interest in normal activities and hobbies
- Study or work:
- not wanting to study or go to work, poor motivation
- poor concentration and attention
- Habits:
- increased use of alcohol, cigarettes or other drugs
- loss of interest in enjoyable activities
- loss of sexual potency or desire/increased desire for sex
Usually symptoms will diminish over a period of a few weeks, although some may last for months or even years, especially if the experience was particularly frightening. You may also find that the feelings get worse when you are reminded of the event or when you discuss your experiences with other people. Try not to let that stop you from talking about it in the long term. Sharing your experiences and feelings with others will help.
Some people benefit from extra help in overcoming the effects of a traumatic experience. Do not be afraid to get help if you think you need it: it is not a sign of weakness or an indication that you are losing your mind. Often, the help you receive will be short and simple, and will prevent you from having longer term problems. You may need further assistance if:
- the problems described above are particularly severe, or if they continue for more than five or six weeks
- you feel numb or empty and do not have appropriate feelings; you may find yourself keeping busy all the time in order to avoid the unpleasant thoughts and feelings
- you have no friends or family to whom you can talk about the experience and how you feel.
- you are using alcohol or drugs to help you cope
- if you have any other concerns about the way you or your family are coping and you would like to discuss the matter.
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)
