We hear the word "trauma" all the time in our world today, but usually in the physical sense. Trauma centers exist at hospitals; trauma response teams help accident victims to safety. There is another type of trauma too: psychological trauma, and it's every bit as real as the physical type.
Psychological trauma is a type of damage to the psyche that occurs as a result of a very distressing event. A traumatic event involves a single or repeated situation that completely overwhelms the individual's ability to cope with the ideas and emotions involved with that experience.
Trauma can be caused by a wide variety of events, but there are a few common elements. There is frequently a violation of the person's familiar ideas about the world, putting the person in a state of extreme confusion and insecurity. Trauma can also occur when people whom the individual depends on for survival, violate the person in some unforeseen way.
Emotional and psychological symptoms of trauma: Shock, denial, disbelief; anger, irritability, mood swings; guilt, shame, self-blame; feeling sad or hopeless, confusion or difficulty concentrating; anxiety and fear; withdrawing from others, feeling disconnected or numb.
Physical symptoms of trauma: Insomnia or nightmares; fatigue; being startled easily; difficulty concentrating, racing heartbeat; edginess and agitation; aches and pains; muscle tension.
The mystery is why are some events fine and others become traumatic? The risk factors multiply if it happened unexpectedly, if it happened repeatedly, if you felt powerless to prevent it, if someone was intentionally cruel, or it happened in childhood.
Examples of psychologically traumatic events are: An unexpected firing at work, a close partner being unfaithful, verbal/physical/sexual abuse (especially if it happens during childhood), being abused by a first degree relative, the death or a loved one, divorce, or a severe auto accident.
If you identify yourself or a loved one in the above picture and it is not severe enough to warrant professional help, the following are a few self-help strategies to use:
Trauma self-help strategy 1: Don't isolate. Following a trauma, you may want to withdraw from others, but isolation makes things worse. Connecting to others will help you heal, so make an effort to maintain your relationships and avoid spending too much time alone. Ask for support, participate in social activities, join a support group for trauma survivors, or volunteer.
Trauma self-help strategy 2: Stay grounded. In order to stay grounded after a trauma, it helps to have a structured schedule to follow.
a. Stick to a daily routine with regular times for waking, sleeping, eating, working, and exercise.
b. Break large jobs into smaller, manageable tasks.
c. Find activities that make you feel better and keep your mind occupied (reading, taking a class, cooking, playing with your kids or pets), so you're not dedicating all your energy and attention to focusing on the traumatic experience.
d. Allow yourself to feel what you feel when you feel it. Acknowledge your feelings about the trauma as they arise and accept them. Accepting your feelings is part of the grieving process and is necessary for healing.
Trauma self-help strategy 3: Take care of your health. A healthy body increases your ability to cope with stress from a trauma.
a. Get plenty of sleep. After a traumatic experience, worry or fear may disturb your sleep patterns. A lack of sleep can make your trauma symptoms worse and make it harder to maintain your emotional balance. Go to sleep and get up at the same time each day and aim for 7 to 9 hours of sleep each night.
b. Avoid Alcohol and Drugs. These can worsen trauma symptoms and exacerbate feelings of depression, anxiety, and isolation.
c. Exercise Regularly. Regular exercise boosts serotonin, endorphins, and other feel-good brain chemicals, and also boosts self-esteem and helps to improve sleep. For maximum results, aim for 30 to 60 minutes of activity on most days.
d. Eat a Well-Balanced Diet. A diet of eating small, well-balanced meals throughout the day will help you keep your energy up and minimize mood swings.
e. Reduce Stress. Making time for rest and relaxation will help you bring your life back into balance. Relaxation activities such as meditation, yoga, or deep breathing exercises can be helpful. Don't forget to schedule time for activities that bring you joy-favorite hobbies or activities with friends, for example.
Of course, when the trauma is too great, lasts too long, or you are unable to function at work, school, socially, or in daily life, it may be time to seek professional help. A professional can help you in understanding, coping with, and working through the trauma.
If you or someone you know suffers from trauma, please contact Eric Nordquist or one of our other qualified Perspectives therapists.
You Need Not Walk Alone
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