Trauma & Coping Strategies - YES, Death is Trauma

Trauma & Coping Strategies

 

YES - Death is Trauma

 

After a trauma, people may go through a wide range of normal responses.

Such reactions may be experienced not only by people who experienced the trauma first-hand, but by those who have witnessed or heard about the trauma, or been involved with those immediately affected. Many reactions can be triggered by persons, places, or things associated with the trauma. Some reactions may appear totally unrelated.

Here is a list of common physical and emotional reactions to trauma, as well as a list of helpful coping strategies. These are NORMAL reactions to ABNORMAL events.

Physical Reactions

Aches and pains like headaches, backaches, stomach aches

Sudden sweating and/or heart palpitations (fluttering)

 

Changes in sleep patterns, appetite, interest in sex

Constipation or diarrhea

Easily startled by noises or unexpected touch

   

More susceptible to colds and illnesses

   

Increased use of alcohol or drugs and/or overeating

Emotional Reactions

 

 

 

Shock and disbelief

 

 Fear and/or anxiety

Grief, disorientation, denial

 

Hyper-alertness

 or hyper vigilance

 

 

Irritability

 restlessness, outbursts of anger

or rage

 

    Emotional swings 

like crying and then laughing

 

Worrying or ruminating

 intrusive thoughts of the trauma nightmares

 

Flashbacks

feeling like the trauma is happening now

 

Feelings of helplessness

panic, feeling out of control

 

Minimizing

 the experience

 

 

Attempts to avoid

anything associated with trauma

 

Tendency to isolate oneself

 

Feelings of detachment

 

Concern over burdening others

with problems

 

Emotional numbing

or restricted range of feelings

 

Difficulty trusting

and/or feelings of betrayal

 

Difficulty concentrating

or remembering

Feelings of self-blame  

and/or survivor guilt

 

Shame

 

 

Diminished interest

in everyday activities or depression

 

Unpleasant past memories resurfacing

 

Loss of a sense of order

or fairness in the world; expectation of doom and fear of the future

Helpful Coping Strategies

    Mobilize a support system 

 reach out and connect with others,

especially those who may have shared the stressful event

 

 

    Talk about the traumatic experience

with empathic listeners

 

    Cry

 

    Hard exercise

like jogging, aerobics, bicycling, walking

 

    Relaxation exercise

like yoga, stretching, massage

 

    Humor

 

    Prayer and/or meditation

listening to relaxing guided imagery; progressive deep muscle relaxation

 

    Hot baths

    Music and art

 

    Maintain balanced diet

and sleep cycle as much as possible

 

   

Avoid over-using stimulants

like caffeine, sugar, or nicotine

 

    Commitment to something

personally meaningful and important every day

 

    Hug those you love

pets included

 

    Eat warm turkey

 boiled onions, baked potatoes, cream-based soups,

these are tryptophane activators,

which help you feel tired but good (like after Thanksgiving dinner)

 

    Proactive responses toward

personal and community safety 

organize or do something socially active

 

    Write about your experience

in detail, just for yourself or to share with others

 

 

People are usually surprised that reactions to trauma can last longer than they expected. It may take weeks, months, and in some cases, many years to fully regain equilibrium. Many people will get through this period with the help and support of family and friends. But sometimes friends and family may push people to "get over it" before they're ready. Let them know that such responses are not helpful for you right now, though you appreciate that they are trying to help. Many people find that individual, group, or family counseling are helpful, and in particular, EMDR (Eye Movement Desensitization and Reprocessing) is a phenomenally rapid and wonderful therapeutic method. Either way, the key word is CONNECTION ask for help, support, understanding, and opportunities to talk.

The Chinese character for crisis is a combination of two words -- danger and opportunity. People who fully engage in recovery from trauma discover unexpected benefits. As they gradually heal their wounds, survivors find that they are also developing inner strength, compassion for others, increasing self-awareness, and often the most surprising -- a greater ability to experience joy and serenity than ever before.

Written by Patti Levin, LICSW, PsyD

 

David: Please let everyone know that I give permission for my fact sheet to be used by anyone, either as a whole, or in part, as long as my name appears somewhere on it for credit. [Specifically,] its OK to make unlimited copies [of this document] for educational and non-commercial uses in a disaster situation, provided no fee is charged. People can also contact me by email or by telephone (617) 227-2008. Warmly, Patti 13 September 2001