Trauma First Aid Kit

After a trauma, people may go though a wide range of normal responses.

Such reactions may be experienced not only by people who experienced the trauma first-hand, but by those who have witnessed or heard about the trauma, or been involved with those immediately affected. Many reactions can be triggered by persons, places, or things associated with the trauma. Some reactions may appear totally unrelated.

Here is a list of common physical and emotional reactions to trauma, as well as a list of helpful coping strategies. These are NORMAL reactions to ABNORMAL events......

***PHYSICAL REACTIONS***

aches and pains like headaches, backaches, stomach aches

sudden sweating and/or heart palpitations (fluttering)

changes in sleep patterns, appetite, interest in sex

constipation or diarrhea

easily startled by noises or unexpected touch

more susceptible to colds and illnesses

increased use of alcohol or drugs and/or overeating

**EMOTIONAL REACTIONS**

shock and disbelief

fear and/or anxiety

grief, disorientation, denial

hyper-alertness or hypervigilance

irritability, restlessness, outbursts of anger or rage

emotional swings -- like crying and then laughing

worrying or ruminating -- intrusive thoughts of the trauma

nightmares

flashbacks -- feeling like the trauma is happening now

feelings of helplessness, panic, feeling out of control

increased need to control everyday experiences

minimizing the experience

attempts to avoid anything associated with trauma

tendency to isolate oneself

feelings of detachment

concern over burdening others with problems

emotional numbing or restricted range of feelings

difficulty trusting and/or feelings of betrayal

difficulty concentrating or remembering

feelings of self-blame and/or survivor guilt

shame

diminished interest in everyday activities or depression

unpleasant past memories resurfacing

suicidal thoughts

loss of a sense of order or fairness in the world; expectation of doom and fear of the future

anger towards religion or belief system; loss of beliefs

desire for revenge

**HELPFUL COPING SKILLS**

mobilize a support system -- reach out and connect with others, especially those who may have shared the stressful event

talk about the traumatic experience with empathic listeners

cry

hard exercise like jogging, aerobics, bicycling, walking

relaxation exercise like yoga, stretching, massage

humor

prayer and/or meditation; listening to relaxing guided imagery; progressive deep muscle relaxation

hot baths

music and art

maintain balanced diet and sleep cycle as much as possible

avoid over-using stimulants like caffeine, sugar, or nicotine

commitment to something personally meaningful and important every day

hug those you love, pets included

eat warm turkey, boiled onions, baked potatoes, cream-based soups these are tryptophane activators, which help you feel tired but good (like after Thanksgiving dinner)

proactive responses toward personal and community safety organize or do something socially active

write about your experience in detail, just for yourself or to share with others

People are usually surprised that reactions to trauma can last longer than they expected. It may take weeks, months, and in some cases, many years to fully regain equilibrium. Many people will get through this period with the help and support of family and friends. But sometimes friends and family may push people to "get over it" before they're ready. Let them know that such responses are not helpful for you right now, though you appreciate that they are trying to help. Many people find that individual, group, or family counseling are helpful, and in particular, EMDR (Eye Movement Desensitization and Reprocessing) is a phenomenally rapid and wonderful therapeutic method. Another superior therapeutic method is IFS (Internal Family Systems). Either way, the key word is CONNECTION ask for help, support, understanding, and opportunities to talk.

OTHER RECOURSES

David Baldwin's Trauma Pages: www.trauma-pages.com

Eye Movement Desensitization and Reprocessing International Assoc.: www.emdria.org

The Center for Self-Leadership (IFS): www.selfleadership.org

International Society for Traumatic Stress Studies: www.istss.org

Jim Hopper's Trauma Website: www.jimhopper.com

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