Coping with Trauma
Before and during recovery, trauma can be overwhelming. It's important to remember that your experience is NOT outside the norm. Your feelings and experiences are a natural physiological response.
You may need to explore new and positive coping techniques to help you during your post traumatic growth and healing journey. Coping Strategies fall into three general categories.
Behavioural: What we do
- Exercise take a walk, jog, trauma informed martial arts programs, etc
- Reduce caffeine, alcohol, tobacco etc
- Eat properly
- Get lots of rest
- Talk to friends, family, spiritual advisor, or someone you trust
- Learn relaxation exercises, breathing, etc
- Try to avoid medication
- Gather with family, friends to tell your story
- Seek professional help if necessary
- Do not isolate yourself participate in community responses etc.
- Go back to work and resume functioning within your family as soon as possible (at a reasonable pace)
Emotional: What we feel
- Spend time with friends
- Involve in relaxation activities, yoga, meditation, sauna, whirlpool etc.
- Maintain a sense of humour
- Learn to express yourself emotionally do not shut out your feelings
- Recognize your feelings (allow time to understand the incident, grieve, etc.)
- Accept that others do not know what to say or do for you
- Accept that others do not understand what you have been through
- Forgive yourself for any short comings you felt you showed
- Give yourself time to mend
- Recognize that some things may never be the same again
Cognitively: What we think
- Avoid self defeating thoughts
- Use thought stopping (for example say “STOP! I did not cause this to happen.”)
- Stop second guessing
- Remember that your behaviour was based upon information you had available at that time (there may be circumstances beyond your control - accept that)
- Focus on your thoughts and the things you do well
- Avoid blaming yourself and others
- Accept your feelings of vulnerability and acknowledge what there was about the event that you are able to control and what was beyond your control
- Acknowledge your fear, identify what you did to respond to survive
- Focus on the future, set goals, identify priorities
- When you feel stressed find a quiet spot to think and relax
A little something extra to sip on
Navigating Trauma Together
It's important to remember that everyone experiences stress differently in the aftermath of traumatic incidents. Be patient with others who may be irritable or short-tempered. Stay informed about available resources and assistance, but avoid spreading rumours. Verify information if you're unsure.
Don't let yourself become isolated or overly dependent on others. Get involved in decision-making processes that affect you and try to find solutions on your own (help yourself restore a sense of agency and control).
Connect with your community. Participate in group activities and support others. Be open to receiving help and offering it to others.
Need more support? Click the link below. We can help guide you in the direction that's best suited for your recovery journey.