Difference between revisions of "Cope With a Traumatic Event"

#Take a few [[Breathe Deeply|deep breaths]]. This will help you cope right now by slowing your heart rate and calming you down. Deep breathing helps you think more clearly and also relieves muscle tension you may be feeling.<ref name="rf1">http://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response</ref>  

#Try mindfulness strategies. Traumatic events tend to play like a movie over and over again in the mind. This is called a flashback.  When you catch yourself re-living the horror, bring yourself back to the present moment by using mindfulness strategies. Mindfulness helps you take care of yourself and cope by focusing you on the current moment.<ref name="rf2">http://www.anxietycoach.com/overcoming-panic-attacks.html</ref>

#*If it just happened, you may want to just sleep, but find that you have insomnia. Don’t do anything to make yourself go to sleep. Staying awake can actually reduce the effects of PTSD.<ref name="rf3">http://www.ncbi.nlm.nih.gov/pubmed/20889142</ref>

#*Don’t let your break turn into avoidance, however.<ref name="rf4">http://www.cdc.gov/masstrauma/factsheets/public/coping.pdf</ref>  

#Do something active. When you experience trauma, your body releases adrenaline which gives you energy and keeps you alert, but also tense. Physical activity can help release built up energy, tension and stress associated with a traumatic event.<ref name="rf5">http://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot?page=2</ref>  

#Rely on friends and family. Don’t shut them out while you try to cope with the trauma of the event.<ref name="rf6">http://www.helpguide.org/articles/ptsd-trauma/emotional-and-psychological-trauma.htm</ref> They can often help you cope with a traumatic event in a lot of ways. They can listen to you, talk to you, encourage you, and comfort you.  

#*If the traumatic event is something that happened to people other than just you, talk to them. They understand exactly what you went through and are going through.<ref name="rf7">http://www.rcpsych.ac.uk/healthadvice/problemsdisorders/copingafteratraumaticevent.aspx</ref>  

#Allow them to cheer you up. Because they care about you, your friends and family will want to see you smile and try to cheer you up. Let them, even if it’s just to distract yourself from the traumatic event for a few moments. Smiling and laughing will help relieve some of your physical and emotional tension.<ref name="rf8"> http://www.nhs.uk/conditions/stress-anxiety-depression/pages/feel-better-and-happy.aspx</ref>  

#Seek professional help. Sometimes it can be very difficult to let go and move past the trauma by yourself. You may have trouble eating, sleeping, or just doing everyday things. You may experience physical symptoms, as well. Coping with a traumatic event by seeking appropriate help is not only a good idea, but often is necessary.<ref name="rf7" />  

#Accept what happened. Denial is one phase of trauma. Sometimes an event is so unbelievable or so horrible that it is hard to process that it has happened to you.<ref name="rf9">http://www.apa.org/helpcenter/recovering-disasters.aspx</ref> What is done cannot be undone, however, so cope with it by accepting that it happened. The sooner you accept it, the sooner you will be able to feel at peace again.

#Recognize your feelings. You may feel a combination of emotions related to the traumatic event. In order to begin coping with the traumatic event, you’ve got to recognize what exactly you are feeling and accept that it is a normal response.<ref name="rf4" />  

#Acknowledge uncertainty. Although every day is full of uncertainty and change, a traumatic event can make you even more aware (and fearful) of how quickly things can go from great to horrible. The best way to cope with the fear of uncertainty that a traumatic event can raise is to accept that change happens.<ref name="rf6" />  

#Give yourself time. Truly coping with and moving past a traumatic event will not happen overnight. It will take time, so be patient with yourself.<ref name="rf9" /> Understand that you will have days where you are coping well, and other days that you aren’t.  

#Establish routines. Having routines in your life helps you cope with the trauma by giving you regular events to look forward to and by giving you stability. Continue any routines you had before the traumatic event and create new routines to help you cope.<ref name="rf10">http://www.dbsalliance.org/site/PageServer?pagename=education_brochures_coping_unexpected_events</ref>  

#[[Have a Good Night's Sleep|Get some sleep]]. One common symptom of trauma is insomnia and problems sleeping. Coupling insomnia with the stress of the traumatic event can be extremely harmful to you. Having a regular bedtime and waking time is one way to return to normal life and cope with the traumatic event.<ref name="rf9" />  

#Eat well. Many people experience changes in their eating habits after a traumatic event.<ref name="rf11">http://www.adaa.org/living-with-anxiety/children-and-teens/tips-parents-and-caregivers/help-your-child-manage-traumatic-</ref> Some people eat to cope with the stress, while others lose their appetite and have trouble eating.