Tips for Recovering From Traumatic Events

The catastrophic events that have occurred in our country have been difficult for all of us. Whether you have been directly affected or "only" witnessed events on television, any reactions you may be experiencing are normal given the enormous terror, suffering and loss of life caused by the horrific events.

It is common for people who experience traumatic situations to have very strong emotional reactions. Normal reactions may include:

NORMAL REACTIONS TO TRAUMATIC EVENTS
Examples of traumatic events and/or personal tragedies include: accidents, injuries, illnesses, assaults, robberies, fires, transportation accidents, natural disasters (hurricanes, earthquakes, tornadoes), or terrorist activities.
Physical	Emotional	Behavioral
sleep disruption	anxiety	memory problems
loss of appetite	guilt	confusion
minor physical symptoms	fear	difficulty with decisions
increased startle reactions	irritability	trouble concentrating
sweating/chills	feeling numb	intrusive thoughts/visions
fatigue	sadness
	flashbacks/nightmares

Every person responds differently to the extreme stress of traumatic experiences. Some people respond immediately, while others have delayed reactions — sometimes months or even years later. Additionally, reactions can vary 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.

Tips for coping with traumatic stress

According to the American Psychological Association, there are a number of steps you can take to help you regain your emotional well being following a traumatic experience, including the following:

Give yourself time to heal. Anticipate that this will be a difficult time in your life. 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 natural disasters, or for women who are victims of rape. These can be especially helpful for people with limited personal support systems.
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 such as switching careers or jobs if possible because these activities tend to be highly stressful.