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Coping With Trauma: Helping Yourself
Traumatic events are often unexpected, sudden, and overwhelming. In some cases, there are no outwardly visible signs of physical injury, but there is nonetheless a significant emotional impact. It is common for people who have experienced traumatic situations to have strong emotional reactions. Understanding normal responses to these abnormal events can aid you in coping effectively with your feelings, thoughts, and behaviors, and help you along the path to recovery.
Typical Reactions to a Traumatic Event
Immediately Following the Event
Shock and denial are typical responses to traumatic events, especially shortly after the event. Both shock and denial are normal protective reactions.
- Shock is a sudden and often intense disturbance of your emotional state that may leave you feeling stunned or dazed.
- Denial involves not acknowledging that something very stressful has happened, or not experiencing fully the intensity of the event. You may temporarily feel numb or disconnected from life.
After the Initial Shock Subsides
As the initial shock subsides, reactions vary from one person to another. The following, however, are normal responses:
- Feelings become intense and sometimes are unpredictable. You may become more irritable than usual, and your mood may change back and forth dramatically.
- You might be especially anxious or nervous, or even become depressed.
- You might have repeated and vivid memories of the event. These flashbacks may occur for no apparent reason and may lead to physical reactions such as rapid heartbeat or sweating.
- You may find it difficult to concentrate or make decisions, or become more easily confused.
- Sleep and eating patterns also may be disrupted.
- Recurring emotional reactions are common. Anniversaries of the event can trigger upsetting memories of the traumatic experience. These 'triggers' may be accompanied by fears that the stressful event will be repeated.
- Interpersonal relationships often become strained. Greater conflict, such as more frequent arguments with family members and coworkers, is common. On the other hand, you might become withdrawn and isolated and avoid your usual activities.
- Physical symptoms may accompany the extreme stress. For example, headaches, nausea and chest pain may result and may require medical attention. Pre-existing medical conditions may worsen due to the stress.
People Respond Differently Over Time
It is important to realize that there is not one 'standard' pattern of reaction to the extreme stress of traumatic experiences. Some people respond immediately, while others have delayed reactions - sometimes months or even years later. Some have adverse effects for a long period of time, while others recover rather quickly.
Reactions can change over time. Some who have suffered from trauma are energized initially by the event to help them with the challenge of coping, only to later become discouraged or depressed.
Factors that Affect Recovery Time
A number of factors tend to affect the length of time required for recovery, including:
- The degree of intensity and loss. Events that last longer and pose a greater threat, and where loss of life, threat of loss of life, or substantial loss of property is involved, often take longer to resolve.
- A person's general ability to cope with emotionally challenging situations. Individuals who have handled other difficult, stressful circumstances well may find it easier to cope with the trauma.
- Other stressful events preceding the traumatic experience. Individuals faced with other emotionally challenging situations, such as serious health problems or family-related difficulties, may have more intense reactions to the new stressful event and need more time to recover.
How Can I Help Myself?
Steps to Restore Emotional Well-Being
There are a number of steps you can take to help restore emotional well-being and a sense of control following a traumatic experience, including the following:
- Recognize that this is a challenging time but one that you can work to manage. You've tackled hardships at other times in your life. Tap into the skills you used to get through past challenges.
- Allow yourself to mourn the losses you have experienced. Try to be patient with changes in your emotional state.
- Ask for support from people who care about you and who will listen and empathize with your situation. But keep in mind that your typical support system may be weakened if those who are close to you also have experienced or witnessed the trauma.
- Communicate your experience in whatever ways feel comfortable to you - such as by talking with family or close friends, or keeping a diary.
- Find out about local support groups that often are available such as for those who have suffered from traumatic events. These can be especially helpful for people with limited personal support systems. Find groups led by appropriately trained and experienced professionals. Group discussion can help people realize that other individuals in the same circumstances often have similar reactions and emotions.
- Engage in healthy behaviors to enhance your ability to cope with excessive stress. Eat well-balanced meals and get plenty of rest. If you experience ongoing difficulties with sleep, you may be able to find some relief through relaxation techniques. Avoid alcohol and drugs.
- Establish or reestablish routines such as eating meals at regular times and following an exercise program.
- Take some time off from the demands of daily life by pursuing hobbies or other enjoyable activities.
- Avoid major life decisions if possible because these activities tend to be highly stressful.
When Should I Seek Professional Help?
Some people are able to cope effectively with the emotional and physical demands brought about by traumatic events by using their own support systems. It is not unusual, however, to find that problems persist and continue to interfere with daily living. For example, some may feel overwhelming nervousness or lingering sadness that adversely affects academic performance and interpersonal relationships.
Individuals with prolonged reactions that disrupt their daily functioning should consult with a trained and experienced mental health professional. Psychologists, Licensed Clinical Social Workers, and other appropriate mental health providers help educate people about normal responses to extreme stress. These professionals work with individuals affected by trauma to help them find constructive ways of dealing with the emotional impact.
Services Available at Counseling and Psychiatric Services (CAPS)
CAPS offers counseling and psychiatric services to UGA students and consultation and outreach services to UGA students, faculty, and staff. CAPS is staffed by experienced mental health professionals, including: Psychologists, Psychiatrists, Licensed Clinical Social Workers, Postdoctoral Fellows, and Doctoral-Level Practicum Students. Counseling services are confidential and are available at reduced cost for UGA students who have paid the student health fee. Consultation services are available to UGA students, faculty, and staff, and outreach programs are available upon request.
Counseling Services for UGA Students
- Walk-in services for students in crisis who wish to speak with a counselor
- Telephone screening for those not in crisis who wish to begin counseling
Consultation and Outreach Services for UGA Students, Faculty, and Staff
- Phone consultation with a CAPS clinician if you have concerns about a UGA student or questions about services available to UGA students and resources available to faculty and staff
- Outreach programs for UGA students focusing on reactions to traumatic events, ways of coping, and information about our services or community resources
- Faculty and staff may call CAPS for information on how to access outreach programs focusing on reactions to traumatic events
Please contact us at (706) 542-2273 if you have questions about our services or if we may assist you in any way.
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