The emotional aftermath of traumatic events
Such disasters shatter your sense of security, making you feel helpless and vulnerable in a dangerous world. Whether or not you were directly impacted by the traumatic event, it’s normal to feel anxious, scared, and uncertain about what the future may bring.
Usually, these unsettling thoughts and feelings fade as life starts to return to normal. You can assist the process by keeping the following in mind:
People react in different ways to traumatic events. There is no “right” or “wrong” way to think, feel, or respond. Be tolerant of your own reactions and feelings, as well as the reactions and feelings of others. Don’t tell yourself (or anyone else) what you should be thinking, feeling, or doing.
Avoid obsessively thinking about the disastrous event. Repetitious thinking about fearful or painful experiences can overwhelm your nervous system trigger making it harder to think clearly and act appropriately.
Ignoring your feelings will slow the healing process. It may seem better in the moment to avoid experiencing your emotions, but they exist whether you’re paying attention to them or not. Even intense feelings will pass if you simply allow yourself to feel what you feel—and you’ll feel better afterwards.
Talking about what you feel may be difficult, but it will help you heal. Just as you may find it difficult to face your feelings head on, you may also find it difficult to express those feelings to others. But getting them out is essential. Talking with a calm, caring person is best, but expressing your feelings through journaling, art, and other creative outlets can also help.
Following a traumatic event, it’s normal to feel a wide range of intense emotions and physical reactions. These emotional reactions often come and go in waves. There may be times when you feel jumpy and anxious, and other times when you feel disconnected and numb.
Normal emotional responses to traumatic events
- Shock and disbelief – you may have a hard time accepting the reality of what happened
- Fear – that the same thing will happen again, or that you’ll lose control or break down
- Sadness – particularly if people you know died
- Helplessness – the sudden, unpredictable nature of natural disasters and accidents may leave you feeling vulnerable and helpless.
- Guilt – that you survived when others died, or that you could have done more to help or prevent the situation.
- Anger – you may be angry at God or others you feel are responsible
- Shame – especially over feelings or fears you can’t control
- Relief –you may feel relieved that the worst is over, and even hopeful that your life will return to normal
Normal physical stress responses to traumatic events
The symptoms of traumatic stress are not just emotional—they’re also physical. It’s important to know what the physical symptoms of stress look like, so they don’t scare you. They will go away if you don’t fight them:
Trauma recovery tip 1: Seek comfort and support
Traumatic events turn your world upside down and shatter your sense of safety. In the aftermath, taking even small steps towards restoring safety and comfort can make a big difference.
Being proactive about your own and your family’s situation and well-being (rather than passively waiting for someone else to help you) will help you feel less powerless and vulnerable. Focus on anything that helps you feel more calm, centered, and in control.
Reestablish a routine
There is comfort in the familiar. After a traumatic experience, getting back—as much as possible—to your normal routine, will help you minimize traumatic stress, anxiety, and hopelessness. Even if your work or school routine is disrupted, you can structure your day with regular times for eating, sleeping, spending time with family, and relaxing.
Do things that keep your mind occupied (read, watch a movie, cook, play with your kids), so you’re not dedicating all your energy and attention to the traumatic event.
Connect with others
You may be tempted to withdraw from social activities and avoid others after experiencing a traumatic event. But it’s important to stay connected to life and the people who care about you. Support from other people is vital to recovery from traumatic stress, so lean on your close friends and family members during this tough time.
- Spend time with loved ones.
- Connect with other survivors of the traumatic event or disaster.
- Do “normal” things with other people, things that have nothing to do with the disaster.
- Participate in memorials, events, and other public rituals.
- Take advantage of existing support groups: your church, community organizations, and tight-knit groups of family and friends.
Challenge your sense of helplessness
Trauma leaves you feeling powerless and vulnerable. It’s important to remind yourself that you have strengths and coping skills that can get you through tough times.
One of the best ways to reclaim your sense of power is by helping others. Taking positive action directly challenges the sense of helplessness that contributes to trauma:
If I may add a note here…..BE PATIENT. There will be alot of crying, alot of nightmares, afraid of going outside, severe depression…etc. In MY experience the best thing you can do for your friend or family member is to be there for them. Lend them an ear….lend them a shoulder to cry on. Offer support…..get them help. Just be patient and go at a slow pace. I left my abuser 7yrs ago and I still get nightmares and look over my shoulders….but I am not afraid to go outside anymore. My point is it takes time. And the time depends on the severity of the abuse.