In the aftermath of severely stressful events that have shattered your feeling of security, you may experience emotional or psychological trauma. In an unpredictable world, this makes you feel exposed and vulnerable. In the aftermath of psychological trauma, you may be plagued by disturbing memories, anxiety, and other emotional reactions that will not go away on your own. You may have feelings of numbness, disengagement, and inability to trust others.
Traumatic experiences can often be life-threatening or otherwise detrimental to your health or safety. Any event, on the other hand, that causes you to feel overwhelmed and lonely may end in trauma. The subjective emotional experience you have with an event decides whether or not it is traumatic. If you are fearful and helpless, you are more likely to be traumatized than other people.
You can inflict emotional and psychological distress by doing any of the following:
These are one-time occurrences.
- As an example, a traumatic injury, an accident, or a violent attack, particularly if it is unexpected or occurs during childhood.
- Stress that never seems to end is a constant.
- For example, you might live in a crime-ridden neighborhood or be suffering from a life-threatening ailment, or you might have experienced traumatic events as a child, such as bullying, domestic violence, or neglect. These are some of the most frequently neglected causes.
- Surgery (particularly during the first three years of life), abrupt death, the end of a meaningful relationship, or humiliating or severely disappointing situations, particularly if the victim was unkind, are all examples of what can happen.
Even if you were not personally involved in the accident, dealing with the aftermath can be extremely tough to deal with. It is improbable that any of us will be the victims of a terrorist attack or plane accident, or a mass shooting of any kind; but, we are continually assaulted with awful images from social media and news sources about those who have been. These images have the potential to overburden your neurological system and trigger trauma. No matter what the trauma was or how long ago it occurred, you have the ability to make positive adjustments in your life and heal from it.
The possibility of future trauma as a result of childhood trauma
Although trauma can affect anyone at any time, it is more common to be traumatized if you are currently under a lot of stress, have recently suffered a number of losses, or have had traumatic experiences in the past, particularly if the trauma occurred while you were a child. Childhood trauma can be caused by anything that makes a youngster feel insecure or dangerous.
- Unstable or potentially harmful conditions
- Separation from a child’s biological parent
- Illness that is severe
- Invasive medical procedures are those that require the use of force.
Trauma can have a long-lasting and severe impact on one’s mental health. If a child’s childhood trauma is not treated, it can result in a sense of powerlessness and terror that lasts throughout life. This has the potential to lay the groundwork for additional trauma. Even if the trauma occurred many years ago, you can still take efforts to heal, trust, and connect with people, as well as reestablish your emotional equilibrium.
Symptoms of post-traumatic stress disorder
Every individual has a unique reaction to trauma. When it comes to trauma, there is no right or wrong way to feel, think, or react. Don’t make snap judgments about other people’s reactions. Your answers to atypical experiences are NORMAL responses to atypical happenings.
Symptoms of emotional trauma and psychological distress:
- Denial, shock, or disbelief are all possible responses.
- Confusion and difficulties concentrating are common symptoms.
- Anger, impatience, and mood swings are all symptoms of bipolar disorder.
- Fear and anxiety are two of the most common emotions.
- Guilt, shame, and self-blame are all emotions that people experience.
- Leaving other people’s companies
- Feeling depressed or hopeless
- Having a disoriented or numb sensation
Manifestations of physical symptoms
- Nightmares or sleep deprivation
- It is very easy to be startled at any time.
- It is tough to maintain focus.
- a pounding heartbeat
- agitation and apprehension
- Injuries and Aches and Pains
- Tension in the muscles
- Recovering from a traumatic event
Trauma symptoms can linger anywhere from a few days to several months after the trauma has occurred. As you go through the trauma, they will progressively fade away. However, even if you are feeling better, it is possible to have terrible memories and feelings pop up every now and then. When circumstances such as an anniversary or anything else that reminds you of the trauma trigger you, this can be very difficult to deal with.
If you have psychological trauma symptoms that do not improve if they worsen, and if you are unable to move forward for an extended period of time, you may be suffering from post-traumatic stress disorder (PTSD).
The condition is known as Post-Traumatic Stress Disorder (PTSD). Although emotional trauma can be a normal reaction to upsetting situations, it can progress to post-traumatic stress disorder (PTSD) if your nervous system becomes “stuck.” You are unable to process your feelings or make sense of what is happening around you.
It makes no difference whether a traumatic incident results in death.
As a survivor, you must learn to cope with the loss of your sense of security. When someone close to you passes away, it is natural for them to be sad. The same as individuals who have lost a family member, you will need to go through a period of mourning. Grief is a natural process. These suggestions will assist you in dealing with grief and recovering from trauma.
The first step in trauma recovery is to get moving.
Trauma can cause your body’s natural balance to be disrupted, resulting in feelings of anxiety and hyperarousal. Physical activity and movement can aid in the recovery of your nervous system.
Exercise for at least 30 minutes on most days of the week.
In addition, if it’s more convenient for you, you can undertake three 10-minute bursts of activity each day.
Maintain a steady rhythm throughout your activity.
Running, swimming, playing basketball, and dancing are all examples of activities that require you to use your arms and legs.
Incorporate a mindfulness component into your plan.
In order to avoid being distracted from your activity by worrying about your thoughts, concentrate instead on your body. Make a conscious effort to notice the sensations of your feet touching the ground, the rhythm of your breathing patterns, and the sense of the breeze on your skin. Activities such as rock climbing, boxing, and weight training can help to make this more manageable.
Tip 2: Avoid being solitary.
Following a traumatic event, you may feel the desire to distance yourself from others. In contrast, seclusion can only exacerbate the situation. Face-to-face contact with individuals can aid in the healing process. Make an effort to maintain your relationships and avoid spending excessive amounts of time alone.
It makes no difference whether or not you speak about your trauma.
It is not required to talk about trauma in order to connect with others. For some, this can exacerbate their predicament. Being accepted and engaged by others provides a sense of security.
Inquire about assistance.
Although you are under no need to talk about the trauma, it is crucial to have someone with whom you can share your feelings. Someone who will listen to you without passing judgment. Reach out to a friend, family member, counselor, or member of the clergy for support.
Participate in extracurricular activities.
Even if something doesn’t feel right, go ahead and do it. Doing “normal” activities with persons who have no link to your traumatic event is permissible.
Reconnect with old acquaintances
If you have lost connection with folks who are important to you, make an effort to reconnect with them.
Other trauma survivors can provide you with support.
It can be beneficial to connect with other people who are experiencing the same difficulties as you. Additionally, hearing about how others have reacted can make you feel less alone in your feelings.
It is just as vital to help others as it is to help oneself.
It has the potential to be a significant tool for overcoming the sense of powerlessness that frequently accompanies trauma. You may remind yourself of your own strengths while also assisting others in regaining their own sense of power.
Get to know new individuals.
If you live alone, it’s critical that you connect with family and friends on a regular basis.
Make an effort to make new acquaintances.
To meet others who share your interests, consider taking a class or joining a group. Take a class, join a club, connect with alumni associations, and reach out to your neighbors or coworkers if you want to meet like-minded people.
It is difficult to establish relationships with others.
Trauma survivors frequently experience feelings of isolation and withdrawal, as well as trouble interacting with others. If you find yourself in this situation, there are actions you may take to assist you to reconnect with your friend again.
Make a move or engage in physical activity. You have the ability to leap up and down, swing your arms and legs, and thrash around. You’ll have better mental clarity and will find it easier to communicate as a result of this.
Toning of the voice. Voice tone, as bizarre as it may sound, has been shown to be a highly effective method of participating in social discussions. Simply maintain a straight posture while making the “mmmm” sound. A pleasant vibration can be created by adjusting the loudness and pitch of the sound.
Tip 3: Learn to manage your neurological system on your own.
There is nothing you cannot do to calm down and change your arousal system, no matter how frantic, nervous, or out of control, your feelings are. It will not only reduce your trauma anxiety, but it will also offer you a greater sense of control over your situation.
Breathing with awareness.
When you are feeling bewildered, confused, or upset, you can utilize mindful breathing to help you calm down. Take 60 deep breaths, focusing your attention on each “out” breath as you take them in.
Input from the senses.
Do you find that it helps you to feel more relaxed? Perhaps you’ve discovered that petting an animal or listening to music is a quick and effective approach to relieve stress. Everyone’s response to sensory input is unique, so experiment with varied stimuli. Stress-relieving techniques that are quick and effective Find out what works for you and stick with it.
Keep your feet on the ground. To feel more present and grounded, take a seat in a chair. Place your feet flat on the floor and your back against the chair for a comfortable sitting position. Look around you and identify six objects that are either red or blue in color. You will notice that your breathing has become deeper and more tranquil.
You have the ability to feel whatever you desire.
Recognize and accept the emotions you are experiencing as a result of the trauma.
Tip number four: Take good care of yourself.
A healthy physique can assist you in dealing with trauma stress more effectively.
Good night’s sleep.
Following a traumatic event, you may experience sleep disturbances due to worry or fear. However, a deficiency in it can result in sleeplessness. Getting a Good Night’s Sleep Maintaining emotional equilibrium can be more challenging when suffering from trauma symptoms. Every night, get between 7 and 9 hours of sleep.
Stay away from alcoholic beverages and illegal drugs.
Anxiety and despair can be exacerbated with the use of these medications. They have the potential to exacerbate your trauma symptoms while also increasing anxiety and sadness.
It is recommended that you have a well-balanced diet.
Consume in tiny quantities.
Meals that are well-balanced
Maintaining a high level of energy throughout the day will ensure that you have a consistent amount of energy and will help to reduce mood swings. Avoid sugary and fried foods, and consume plenty of omega-3 fatty acids to improve your mood (such as flaxseeds, soybeans and salmon).
Stress should be reduced.
Relaxation techniques should be tried.
Meditation, yoga, and deep breathing techniques are all effective methods of stress reduction. Make time to indulge in activities that bring you delight, such as your favorite recreational activities.
When is it appropriate to seek professional trauma treatment?
It takes time to recover from a traumatic event. Everyone heals at his or her own speed. If your symptoms do not improve after a few months, you may need to seek medical attention.