Managing trauma and stress
A traumatic event can manifest differently for everyone. Some of the most common triggers for long-lasting post-traumatic effects include war, sexual assault and rape, childhood abuse, the sudden death of a loved one, and witnessing traumatic or disturbing events. Any experience that adversely affects your emotional climate and inspires fear in your day-to-day life, can be labelled as traumatic.
It is important then, to recognize what constitutes as a post-traumatic response, what can cause a response, how to manage these instances, and how to care for yourself in the short and long term.
Post-traumatic stress disorder, while being somewhat similar, is much more severe and can have much more long-lasting and devastating consequences. Being a serious psychological illness, PTSD should be diagnosed and treated by a healthcare professional. PTSD is a delayed response to traumatic events that takes the form of hallucinations, nightmares, flashbacks, somatic reactions, unusual behaviours, and general emotional numbing.
[pullquote align=”left” cite=”” link=”” color=”” class=”” size=””]…no easy cure or system to mitigate the effects…[/pullquote]What this article will be focussing on, however, are the smaller effects of traumatic events that can still feel devastating. In terms of feeling the effects of trauma, one does not necessarily need to have personally seen or experienced the trauma.
Recently, I have lost a good friend in a sudden, tragic accident. Since their passing, I, and those who knew them, have been dealing with ensuing consequences. In addition to grief, we have been experiencing anxiety. I’ve identified triggers specific to our trauma that can cause feelings of panic, anxiety, and fear. It can be, for me, as simple as a closed office door, someone speaking to me suddenly in a serious manner, or a co worker receiving a phone call. I am expecting the trauma to happen again, reliving the signs that something was wrong, or the manner in which I received the news. Since becoming aware of my triggers, I am better at both avoiding my triggers and recognizing that they are affecting me. Recognizing that our reactions to certain events are not necessarily natural but potentially influenced by trauma helps to understand and react appropriately.
There are a variety of symptoms and their severity can manifest differently to everyone. Some psychological and emotional symptoms can be: shock, denial, or disbelief; anger, irritability, and mood swings; confusion and difficulty concentrating; anxiety and fear; feeling disconnected and numb; among others. The physical symptoms can be: insomnia or nightmares; being startled easily; aches and pains; fatigue; muscle tension; edginess; racing heartbeat, excessive sweating, and other panicked reactions.
There’s no easy cure or system to mitigate the effects of trauma quickly. Instead, there are strategies to help cope, and eventually help you to feel more like yourself. First, many specialists advise those afflicted to get moving. Trauma disrupts the body’s natural equilibrium by interfering with the “fight or flight” system. As you move, focus on how your body feels, become aware of your physical presence and try to centre yourself in the present. Next, specialists advise that you not isolate yourself. You don’t have to disclose what you’ve been through if you don’t want to, but having a trusting support-system is extremely important. Your friends and loved ones can help centre you during a flashback, they can help you stay focused on work and school, and they can remind you to take care of yourself. If you are prone to flashbacks and panic attacks, specialists also say you should learn to self-regulate your nervous system through mindful breathing and meditation.
If your symptoms are interfering with your day-to-day life, or are too painful to deal with, you should seek medical help. Be it therapy or a trauma specialist, it is important to seek the appropriate intervention.