Helping Yourself
Following Frightening or Distressing Events
After a disaster or traumatic event, people may find it hard to cope and may take a while to come to terms with what has happened. There will be many challenges in dealing with the experience, both in the immediate aftermath and in the weeks and months ahead. During this time, there are several things you can do to help yourself.
Remember that, even after very serious events, most people will recover with help from family and friends, although it may take several weeks or months before things begin to return to normal.
The aim of this leaflet is to provide you with information and suggestions to help you begin to come to terms with the experience and to alleviate some of the emotional pain associated with it.
After a traumatic experience it is common for people to feel a wide range of emotions: frightened, shocked, numb, sad, guilty, frustrated, angry and helpless. These reactions are normal after highly stressful events and, in most cases, will gradually become less intense over time.
People cope with trauma in many different ways. There is no right or wrong way, but research suggests that the following ideas are helpful for most people. Even if you feel unmotivated and apathetic, try to push yourself to do some of the things below. They will begin to remotivate you; they will help you to help yourself on the road to recovery.
• Recognise that you have been through an extremely stressful event. Give yourself time and space to acknowledge what you have been through and that you will have a psychological reaction to it. Give yourself permission to feel rotten but don’t over-react – it is unpleasant but you can cope with it.
• Be more careful than usual, for example when cooking, driving or using machinery. Following a trauma, we are more vulnerable to accidents and physical illness.
• Look after yourself: get plenty of rest, even if you can’t sleep and try to eat regular, well-balanced meals. Regular aerobic exercise (like walking, cycling or jogging) is very good at reducing the physical effects of stress and trauma; try to do a little everyday.
• Reduce your use of stimulants such as tea, coffee, chocolate, cola and cigarettes. Your body is already “hyped up” and these substances only increase your level of arousal. Do not try to numb the pain with drugs or alcohol; this will lead to more problems in the long term.
• Make time for relaxation. Listen to relaxing music, take a hot bath – whatever works for you. You may wish to learn a technique such as deep muscle relaxation, meditation, yoga, or breathing exercises.
• Structure your days: try planning a “timetable” for each day, including some exercise, some work, some relaxation. Do things you enjoy: try to schedule at least one pleasurable activity each day.
• Try to resume a normal routine as quickly as possible, but take it easy; do not throw yourself into activities or work in an attempt to avoid the unpleasant feelings and memories. Tackle the things that need to be done a bit at a time and count each success.
Helping Yourself Following Frightening or Distressing Events.
After a disaster or traumatic event, people may find it hard to cope and may take a while to come to terms with what has happened. There will be many challenges in dealing with the experience, both in the immediate aftermath and in the weeks and months ahead. During this time, there are several things you can do to help yourself. Remember that, even after very serious events, most people will recover with help from family and friends, although it may take several weeks or months before things begin to return to normal.
The aim of this leaflet is to provide you with information and suggestions to help you begin to come to terms with the experience and to alleviate some of the emotional pain associated with it. After a traumatic experience it is common for people to feel a wide range of emotions: frightened, shocked, numb, sad, guilty, frustrated, angry and helpless.
