Trauma can have far-reaching effects on the mind and body. It can cause people to have difficulty sleeping or to feel very anxious, especially about returning to the scene of a trauma. While experiencing these feelings is unpleasant, it’s important to know that this is a normal part of coping and doesn’t mean anything is wrong or that someone may have ongoing mental health symptoms. Most people will experience some symptoms, and most will recover. It is how we respond to these symptoms that is of utmost importance.
In the early days after an incident, we must not get in the way of people’s natural ways of coping. What does this mean? It means everyone doesn’t need to turn immediately to a post-trauma debriefer or counsellor. While post-trauma debriefing was very popular in the 1980s and 1990s, the latest research suggests that once-off counselling immediately after a traumatic episode does not prevent the onset of PTSD, depression or anxiety. Forcing people to talk about a traumatic event while the emotions are still raw leads to secondary traumatisation and gets in the way of people’s usual coping.
For most people, usual coping is to spend time with their support networks – their family, their friends, their colleagues. Some people will want to talk about what happened, and that is fine they should speak about their experiences. Others won’t, and that is also okay. There will be a small number of people who will remain highly distressed and experience symptoms that do not reduce over time. These are the people who will benefit from seeing a mental health expert.
If you notice any of the following it might be worth seeking help:
- Feeling like you have no one to talk to
- Feeling overwhelmed by anxiety, stress, sadness, irritability or other feelings
- Ongoing sleep difficulties including nightmares
- Interpersonal difficulties
- Difficulty functioning at work
- Drinking or smoking too much
Here are some ways to take care of yourself
- Limit exposure: Don’t spend too long on social media or rewatching and reading more detail about the events – take some time to switch off
- Exercise: Physical activity can boost your mood, help you develop perspective and release tension, and improve your sleep and appetite.
- Do something enjoyable: Make time to do something you enjoy – it doesn’t have to be something big. Cook a beautiful meal, listen to your favourite music, or catch up with a friend.
- Manage your thoughts: Pay attention when you find yourself thinking about negative, unhelpful things. Counter negative thoughts with positive ones and focus on solving the problems that are within your control.
- Take care of your body – Good food, plenty of exercise and the right amount of sleep are great tools for making you feel better. Avoid using alcohol as a coping strategy.
- Stay connected: Regular catch-ups with friends and family can help you feel less alone. Try not to ruminate on distressing topics and instead talk about things that can help you plan for the future and give you a break from your worries.
