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Mental Health Considerations After a Traumatic Event

Common Reactions to Trauma

  • Intense or Unpredictable Emotions. You may experience feelings of sadness, anxiety, or nervousness. Irritability, anger, or mood swings may arise, along with guilt or self-blame.
  • Strain on Relationships. Conflicts with friends, family, and colleagues may increase, leading to feelings of isolation or detachment from your usual social interactions.
  • Physical Symptoms. You might struggle with insomnia or oversleeping, experience changes in appetite, or face other physical issues like headaches, stomach pain, or chest discomfort. It’s important to seek medical help if these symptoms persist or worsen.
  • Flashbacks. Sudden, vivid recollections of the event may occur unexpectedly, triggering physical responses such as a racing heartbeat or sweating. These flashbacks can hinder your ability to concentrate and make decisions.
  • Increased Sensitivity. Certain triggers, like sirens, loud noises, or specific smells, can evoke memories of the traumatic experience, leading to heightened anxiety about a potential recurrence.

Danger Signals

Seek professional help if these symptoms persist:

  • Thinking about suicide or self-harm
  • Spending excessive time in solitude
  • Difficulty expressing your feelings to others
  • Abrupt fluctuations in weight
  • Ongoing issues with sleep patterns
  • Using too much alcohol or other drugs (including prescription drugs)

Getting Through the First Few Days and Weeks

  • Keep in mind that there isn’t a single “correct way” to handle all your emotions. The key is to discover what works best for you and to practice patience with yourself.
  • Lean on a social support network. Reach out to close family and friends, or connect with others who may have experienced the same stressful event or have similar stories to share.
  • Limit your news intake. The continuous replay of a traumatic event can heighten stress and anxiety, causing you to relive it. Reduce your exposure to news outlets and social media.
  • If possible, postpone major life decisions. Significant changes such as changing jobs, selling your home, or relocating can be overwhelming, especially right after a traumatic experience.
  • Allow yourself to express your feelings. Bottling up emotions can be detrimental and may hinder your recovery. It’s okay to cry when needed and to experience joy after trauma; it doesn’t mean you’re forgetting those who suffered or passed away.
  • Engage in spirituality, meditation, or relaxation practices. Techniques like prayer, meditation, yoga, mindfulness, and guided imagery can effectively reduce stress.
  • Discuss the traumatic experience with compassionate listeners. Reach out to family, friends, support groups, spiritual leaders, counselors, or anyone you trust to confide in.
  • Prioritize your mental and physical well-being. Participate in calming activities that promote healing. Eat nutritious foods, aim for regular exercise and sufficient sleep, and spend time outdoors in nature. Avoid excessive use of alcohol, drugs, and risky behaviors, along with stimulants like caffeine, sugar, and nicotine.

Getting Through the Long Term

  • Heal at your own pace. Everyone experiences grief uniquely and on their own timeline. It might take weeks, months, or even years to find balance again.
  • Resume your daily routines. Reestablishing familiar habits can help you regain a sense of control and alleviate anxiety.
  • Join a local support group. Participating in a professionally led support group offers a safe environment to share your thoughts and feelings while learning coping strategies for trauma.
  • Create meaning. Take small, meaningful steps toward healing by engaging in activities that bring you joy and fulfillment each day. Even simple, enjoyable tasks can enhance your well-being.
  • Give back. Helping others through volunteer work can instill a sense of purpose and connect you with like-minded individuals who share your interests.
  • Participate in a peer-to-peer network. Engaging with peers can foster a supportive community where you can share ideas and offer encouragement to those with similar experiences, reinforcing that you are not alone.
  • Remember that recovery is not linear. Even after some time, reminders of the tragedy may trigger intense emotions.
  • Find a way to commemorate. Coming together with family, responders, and survivors during commemorative events or creating memorials, scholarships, and foundations can provide a meaningful avenue for healing and honor those who have passed.

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