Most of us will either indirectly or directly experience a traumatic event at some stage of our lives. However, not everyone will develop a clinical disorder such as Post-traumatic stress disorder (PTSD). Individuals are more likely to develop PTSD if they believed at the time of the traumatic event that their life was in danger or that they were going to be seriously injured. Other risk factors for PTSD include a lack of social support, interpersonal trauma (e.g. abuse or neglect), childhood experiences of abuse or neglect, as well as a genetic or biological predisposition to mental health difficulties.
It is extremely important that you take greater measures to look after yourself in the days, weeks and months following a traumatic experience. The below suggestions have been shown to be important indicators for recovery in the aftermath of a traumatic event experience:
- Acknowledge that you have been through a distressing experience and allow yourself permission to experience some reaction to it. Don’t be angry with yourself for being upset.
- Do not try to block out thoughts of what happened. Gradually confronting these thoughts and memories will assist you in coming to terms with the traumatic experience.
- Remind yourself that even though it is tough, you can cope with it.
- Avoid making any major decisions or life changes.
- Share your experiences with others when opportunities arise. Whilst this may feel uncomfortable at times, talking to people you trust rather than bottling up your feelings is helpful in dealing with trauma.
- Try to maintain a normal routine. Keep busy and structure your day with at least one enjoyable activity for each day. Regular exercise is important, but also allow yourself time to rest if you are tired. It is also important to maintain good sleep hygiene.
- Avoid using alcohol or other drugs to cope as this may lead to more problems in the long-term.
- Do not unnecessarily avoid certain activities or places that are realistically safe.
- Communicate to your friends and family about what you need from them. Help them to help you by letting them know when you are tired, need time out, or need a chance to talk or just be with someone.
- Make time to practise relaxation exercises. Use formal techniques such as progressive muscle relaxation or mindfulness meditation, or just make time to absorb yourself in a relaxing activity such as cooking, gardening or listening to music.
- If the trauma stirs up memories or feelings from an unrelated past event, try not to let the memories all blur together. Keep the memories separate and deal with them separately.
- Express your feelings as they arise. Discuss them with someone else or write them down. Articulating feelings often helps the healing process.
- Educate yourself as much as possible about the effects of trauma. Phoenix Australia is the National Centre for Excellence in Post-traumatic Mental Health and their website has some excellent resources. If you have suffered complex trauma such as interpersonal trauma (violence, abuse or neglect), the Blue Knot Foundation also offers extremely helpful resources.
- If you are experiencing psychological distress or in a crisis, call a helpline such as Lifeline or BeyondBlue.
- Find a support group to share your experience.
- Read self-help books or memoirs to learn more about your experience and others’ experience in dealing with trauma.
- Download an app which teaches you strategies to manage your symptoms. The “PTSD Coach Australia” app is designed specifically for individuals who have experienced a trauma and helps you learn and understand post-trauma symptoms. Other apps such as “Headspace” and “Smiling Mind” focus on mindfulness meditations which have shown to be effective in reducing stress, anxiety and improving mood.
- Last, but not least, seek professional support by seeing a Psychologist to engage with evidence-based psychological treatments for trauma.
Resources:
Phoenix Australia https://www.phoenixaustralia.org/
Blue Knot Foundation https://blueknot.org.au
Lifeline https://www.lifeline.org.au or call 13 11 14
BeyondBlue https://www.beyondblue.org.au/
PTSD Coach Australia https://www.openarms.gov.au/resources/apps-and-online-resources/ptsd-coach-australia-app
Headspace https://www.headspace.com/
Smiling Mind https://www.smilingmind.com.au