Stressful stress can be brought on by any stressful experience, from a personal tragedy to a major international disaster. But it is possible to take back control of your life.
Both before and after a tragedy, there may be emotional anguish. Coping techniques include planning, taking care of oneself, and finding support networks.
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Before and after a tragedy or traumatic incident, people may feel a variety of different emotions. There are no right or wrong emotions. Finding constructive coping mechanisms for when these things happen is crucial, though.
The psychological impact of traumatic experiences
Traumatic stress is a common reaction to upsetting events, including car accidents, airline crashes, violent crimes, terrorist attacks, pandemics over the world, and natural disasters like earthquakes, hurricanes, and floods. You might experience extreme shock, bewilderment, and dread, or you might feel numb or overtaken by a wide range of contradictory emotions, perhaps all at once. And not just the individuals who were present at the event are affected by these feelings. We are all inundated with horrifying images of disaster, pain, and loss practically as soon as they happen anywhere in the world thanks to 24 hour news coverage and social media. As if you had actually witnessed the event, repeated exposure might overload your neurological system and cause traumatic stress.
Traumatic stress can rob you of your sense of security and make you feel powerless and exposed in a hazardous environment, especially if the traumatic event was caused by a human being, such a shooting or terrorist attack. You might experience exhaustion on a physical and emotional level, be overpowered by grief, or struggle to concentrate, sleep, or maintain composure. All of these are typical reactions to unusual circumstances.
Trauma: What Is It?
Traumas appear very different from the outside. Over time, a history of severe sexual assault, abuse, and neglect can cause a person to experience childhood trauma. Or another person might be traumatized as a result of a prior auto accident. Others might experience a traumatic reaction as a result of a toxic relationship or a devastating exam result.
Whatever the origin, trauma consists of three components: the event, the experience of the event, and the long-term effects of the incident.
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The Traumatic Event(s): Situations that cause a person physical, mental, or emotional harm. Some people might provide a broader description of what constitutes a traumatic incident. However, professionals generally hold that a person must be involved in or have observed a life-threatening situation.
- The Event’s Experience – Depending on their background and context, two people can have very different experiences of the same event. Being caught in a flood can be both traumatic and exciting to different people.
- The Effects Of Events On Life – Traumas affect the persons involved in them permanently. They may have an effect on a person’s psychological, physical, and general health.
Can Trauma Be Recovered From?
Undoubtedly, trauma may be recovered from, but doing so is very different from recovering from a physical damage. If someone cuts their finger, the wound will heal on its own with time. Trauma recovery involves a separate process. Trauma survivors must take an active role in their own healing and recovery. If a person plays a passive role, their symptoms might not alter or they might get worse over time. When recovering from childhood trauma, this process requires significantly more time to unhinge the entrenched effect.
Advice on Recovering from Trauma
The road to trauma healing is not always the same. Through exploration and advice from knowledgeable experts, people will need to determine their directions.
The greatest method to recover from trauma is frequently to seek out expert mental health care. A therapist can provide reliable advice on how to reduce your symptoms and build your support system. But in addition to receiving professional care at home, a person should also try to enhance its effects.
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Someone should think about using constructive coping mechanisms like: 1, 2, 3, 4, along the road.
1. Recognize the Event
After a terrible event, people may find it difficult to accept what happened. They act as if nothing substantial has happened in their life and lapse into denial.
The person cannot start mending unless they acknowledge the importance of the circumstance. Retrace the trauma’s steps and think about what happened in the situation as much as is necessary. It will undoubtedly be difficult to do this, but discomfort is a necessary part of the healing process.
2. Accept Assistance
Those who minimize the incident risk alienating others’ sympathy and support. They might believe they are not affected by the trauma or that they already possess the necessary skills to properly manage its effects.
For those recovering from trauma, pushing away help may be a serious error. Just because someone does well in the beginning doesn’t guarantee that they will continue to perform well.
3. Engage in Self-Care
The ability to tolerate sustaining oneself is critical, as is the ability to accept support from others. Effective self-care can assist someone in setting priorities for their needs and concentrating on trauma rehabilitation.
For different people, self-care will seem different, but it will always revolve around the idea of the person taking care of their needs and wants. Self-care, when practiced in moderation, can provide the conditions for healing by balancing the pain caused by trauma.
4. Put Your Physical Health First
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When trauma is attacking your mental health, you need to invest time and money in your psychological wellness. They cannot, however, disregard their bodily well-being. One’s bodily and mental well-being are strongly correlated.
A person might concentrate on their food, physical exercise, and sleep regimen to improve their physical health.
5. Practice meditation or mindfulness
Different forms of meditation and mindfulness can be effective treatments for the tension and anxiety caused by trauma. Both exercises can be difficult and uncomfortable at first, but with consistency, one can achieve new heights of relaxation.
Users may be encouraged to clear their minds during meditation or to think positive or encouraging things. Others will merely work to calm racing thoughts, while some may include particular bodily motions.
Even trying out meditation applications is possible. One of these choices might be able to offer the much-needed sense of tranquility, peace, and comfort.
6. Do something enjoyable and creative. Every Day
Following a traumatic event, some people may not feel like doing or even thinking about anything enjoyable. They frequently become mired in a cycle of melancholy, worry, and humiliation. Being a victim of this experience, though, is a problem. Indulging in enjoyable activities and stepping outside of their comfort zone are two excellent ways to recover from trauma.
With loved ones, exploring new locations, engaging in novel activities, and sampling foods you’ve never tried are all effective trauma treatments. Fun can offer a fresh viewpoint and a welcome diversion from the day’s tension. Activities that are creative and expressive can help people express difficult thoughts and feelings. Expression through drawing, singing, and dancing is excellent.
7. Steer clear of vices
Because the effects of traumatic events are so profoundly negative, people typically seek out quick fixes to help them feel better. As a result, some people turn to substance and alcohol abuse.
They may believe the approach is suitable if they are depressed and believe that utilizing drugs will make them happier. Alcohol and other substances, just like other unhealthy coping mechanisms, only provide a temporary fix for the trauma’s lingering effects.
8. Resuming Your Regular Schedule
Trauma unquestionably has a profound effect on all facets of life. There will be changes in feelings, thoughts, and behaviors. If they change too much, some people could feel far distant from any prior schedule or pattern.
Consider your life before the tragedy and consider the regular routine and the way the schedules operated. Getting back into familiar routines might give someone a sense of security and stability. Although there is always opportunity for improvement and adjustment, getting back to your regular routine might help the healing process continue.
9. Keep an Experience Journal
The advantages of keeping a journal for mental wellness are endless. Journaling about trauma can also aid in the process of recovering from trauma.
People should feel free to experiment with solutions that best suit their requirements because there is no one “right” method to journal. Journaling can involve thorough examinations of all of your thoughts and emotions, assist you in identifying your trauma triggers, or simply be a simple reflection of your day.
10. Slow Down and Take Your Time
Never try to accelerate the process, take short cuts, or disregard your issues entirely if you want to recover from trauma. Healing takes time. It requires time. The person and other significant individuals in their lives must be patient and understanding.
Understanding that healing from trauma does not take place in a linear fashion is a necessary component of avoiding hurrying the process. Both achievements and failures will occur. This cycle of success and setbacks is common and anticipated.
People should make an effort to remind themselves to remain composed, upbeat, and persistent when unpleasant days or weeks occur. Success is feasible as long as the person keeps using constructive coping mechanisms and refrains from using destructive ones.
11. Reduce the amount of news you consume.
We live in a culture where we have access to the news via television, radio, and the Internet every single day. The repeated airing of news reports on a catastrophe or traumatic incident can exacerbate stress and anxiety and cause some people to repeatedly experience the event. Limit the quantity of news you read, hear, or watch.
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12. Obtain adequate “good” sleep.
After a disaster, some people have trouble going asleep or wake up frequently. If you have difficulties falling asleep, only go to bed when you are ready to do so, refrain from using your phone or laptop while lying in bed, and don’t consume any coffee or alcohol for at least an hour before bed. Try writing what’s on your mind in a notebook or on a piece of paper if you wake up and find it difficult to go back to sleep.
13. Create and stick to a routine.
For adequate rest, try to consume meals at regular intervals and establish a sleep plan. Include one enjoyable or uplifting activity that you may anticipate doing every day or every week in your routine.
14. Refrain from making important life choices.
Changing careers or jobs can be stressful on its own and is considerably more difficult to adjust to just after a calamity.
15. Recognize that things will change.
Disasters can interrupt people’s life for a very long time who reside in the impacted areas by destroying houses, schools, places of commerce, and places of worship. Sometimes, people suffer long-lasting physical or emotional injuries or the loss of loved ones. Additionally, some individuals can suffer a temporary or permanent loss of job. Children who attend a new or temporary school may become separated from their peers or have their after-school activities interrupted.
16. When it’s safe, take care of your pets or go outside and enjoy nature.
When we’re down, nature and animals can make us feel better. Look into volunteering at a nearby animal shelter; they might want assistance following a tragedy. Find a secluded space to sit in when it’s safe to return to public parks or natural areas, or go on a hike.
17. Know when to seek assistance.
Even after surviving a calamity, such as after a death in the family, the loss of a job, or a breakup, signs of stress might be natural, short-term reactions to any of life’s unexpected events. It’s critical to be aware of your own or someone you care about’s needs because what may appear to be “everyday stress” can actually be depression (including suicidal thoughts), anxiety, or alcohol or drug abuse.
18. Look after yourself.
Try to maintain a nutritious diet, abstain from drugs and alcohol, and exercise whenever you can. Even a short walk around the block will help.
19. Speak to your loved ones.
Share your situation with someone you trust.
20. Talk to your kids if you have any.
They might experience fear, rage, sadness, worry, and confusion. Let them know it’s alright to express their thoughts. Set a good example of coping.
21. Keep in mind that there are no “right” or “wrong” feelings.
Don’t dictate to yourself or to others what you ought to be feeling, thinking, or doing because everyone responds to trauma in their own unique ways.
22. Ignoring your emotions can only make your recuperation take longer.
Your emotions exist whether you’re aware of them or not, even if it may seem preferable in the time to avoid feeling them. If you just allow yourself to experience what you feel, even strong emotions will pass.
23. Try not to think about the upsetting experience too much.
Repeatedly thinking about or seeing gruesome sights might overtax your nervous system and impair your ability to think effectively. Engage in mind-altering activities (such as reading, watching a movie, cooking, or playing with your children) to prevent yourself from focusing all of your attention and energy on the traumatic experience.
24. Get back into a routine.
The familiar can be soothing. After a calamity, returning as much as you can to your regular routine will reduce your anxiety, despondency, and traumatic stress. You can plan your day so that regular periods for eating, sleeping, spending time with family, and relaxing occur even if your normal schedule for work or school is disturbed.
Seek assistance
Stress-related warning signs are typical, temporary responses to life’s unforeseen difficulties. However, it’s critical to notice whether you or other people are experiencing prolonged emotional pain that is challenging to control. It is recommended to seek professional assistance if you or a loved one experience worry, fear, or rage for two weeks or more without any relief. To find assistance and communicate with qualified crisis counselors who are ready to help you, call or text the Disaster Distress Helpline.
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