Traumatic Stress: Hints for Coping
When an unexpected trauma occurs, it impacts individuals in many areas of our lives. We respond emotionally and physically to actions that are viewed as threatening to ourselves or to those around us. Some of these reactions are very predictable, and thus there are things we can do to reduce the impact on ourselves and others. And when the coping methods below are not helpful, or if your reaction persists over several weeks, call your EAP for assistance.
Common Reactions to External Threats:
The most common reactions are listed below. Some people will have several reactions, others only one or two. It is important to realize that each of us experience stress differently, and reactions will thus vary widely in severity and duration. These are normal responses to significant stress, as our minds and bodies begin to sort out and cope with what has happened. These reactions typically decrease over time.
- Shock & denial or disbelief: emotional numbness
- Sorrow, grief
- Depression
- Anxiety, fearing the worst possible outcome
- Anger, increased tension, or stress
- Emotional outbursts
- Generally feeling “on edge” or “jumpy”
- Fatigue
- Difficulty concentrating, restlessness
- Nightmares
- Loss or increase in appetite
- Sleep problems: too much or too little
Coping with Stress:
There are very simple things you can do to help yourself and others during a stressful time. These include:
- Exercise: take a walk, run, kick a football, hit a tennis ball, clean the house.
- Talk to others: talk to people you trust about the events and your fears, but don’t be afraid to set limits when you do not want to talk.
- Recognize your feelings and redirect negative thoughts whenever possible.
- Structure your time: keeping busy can be helpful, but set priorities.
- Get plenty of rest and eat regularly, aiming for well-balanced meals.
- Spend time with those you care about.
- Set limits on media coverage; avoid listening/watching nonstop.
- Do things you enjoy.
- Continue routine activities; there is comfort in the ordinary events of each day.
- Take care of yourself, so you can help your family/friends; ask for help if you need it.
To talk to
a counselor about these or other concerns,
please call your EAP at 1-800-888-5105