Trauma response

Patti Levin © 2002

After a trauma, people go through a wide range of normal responses. Such reactions are experienced not only by people who were involved in the trauma first-hand, but often also by those who have either witnessed or heard about or have had different kinds of involvement with the person or persons immediately affected. Many reactions tend to 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 hypervigilance

·         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

·         Increased need to control everyday experiences 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 support system -- reach out and connect with others, especially those who may  have shared the stressful event talk about the traumatic experience

·         Cry

·         Hard exercise like jogging, aerobics, bicycling, walking

·         Relaxation exercise like yoga, stretching, massage

·         Humor

·         Prayer and/or meditation

·         Hot baths

·         Music and art

·         Maintain balanced diet and sleep cycle as much as possible

·         Avoid overusing stimulants like caffeine, sugar, or nicotine

·         Commitment to something personally meaningful and important every day

·         Hug those you love: hugging releases endogenous opioids, the body's natural pain-killer - now you know why it can feel so good.

·         Eat warm turkey, boiled onions, baked potatoes, cream-based soups -- these warm foods are tryptophane activators which help you feel tired but good.

·         Pro-active response toward personal/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 last longer than expected. It may take weeks, months, and in some cases, years, to regain equilibrium. Many people will get through this period on their own, with the help and support of family and friends. But too often friends and family push to "get over it" before you're ready, or encourage feeling sorry for or trying to understand the perpetrator. Remind them that such responses are not helpful for recovery right now. Many people find that individual, group, or family counseling is helpful. Either way, the key word is ATTACHMENT -- ask for help, support, understanding, and opportunities to talk.

The Chinese character for crisis is a combination of two words – danger and opportunity. Hardly anyone would choose to be traumatized as a vehicle for growth. Yet our experience shows that people are incredibly resilient, and the worst traumas and crises can become enabling, empowering transformations.