Dealing with Traumatic Experiences: Self Care  &  Care for Others

Suggestions on Ways to Care for  Yourself after a Traumatic Event or Disaster:

• Don’t be isolated
• Use natural support systems, friends, families, & co-workers
• Communicate your experience with those close to you or keep a diary.
• Avoid telling stories in a repetitive way that may deepen the trauma.
• Watch news in time limited intervals and then turn the news off.
• Focus on your personal resources, the things that make you feel calm, strong, and grounded.  
• Don’t get  preoccupied with the things you can’t control.
• Do things that allow you to get your mind off the trauma: watch a movie, knit, garden, cook, play with children or a pet.
• Eat well-balanced meals and get plenty of rest.  If having difficulty sleeping, try some relaxation exercises before bedtime.  Avoid caffeine, alcohol, and drugs.
• Establish or re-establish routines.
• Avoid making major life decisions such as switching careers or jobs.
• Volunteer to help by donating blood or send money to victims.
• Get involved in groups, lead by trained professionals, that process the traumatic event.  

What to Expect after a Traumatic Event:

• Emotional Reactions: shock, fear, denial, grief, anger, helplessness, hopelessness, feeling numb or empty, diminished ability to feel interest, pleasure, and love
• Physical Reactions: tension, fatigue, edginess, insomnia, bodily aches or pain, being startled easily, racing heartbeat, nausea, change of appetite, change in sex drive.
• Cognitive Reactions: confusion, disorientation, worry, shortened attention span, difficulty concentrating, memory loss, recurring thoughts or nightmares, unwanted memories
• Interpersonal Reactions: distrust, conflict, withdrawal, work problems, school problems, irritability, loss of intimacy, being over-controlling