Coping With Traumatic Experiences
Have you ever experienced an overwhelming, dangerous or life-threatening event in your life? These events are what we refer to as traumatic situations.
Do You...
- Find that you get flashbacks or nightmares about a distressing past event?
- Feel as though you are constantly on the alert and watchful of your surroundings?
- Avoid reminders about a traumatic incident?
- Have problems sleeping?
- Find yourself becoming more isolated or irritable?
- Find it difficult to be happy?
If you experience some or all the above symptoms that have persisted over the past 3 months, you may be affected by post-traumatic stress disorder.
What is Post-Traumatic Stress Disorder (PTSD)?
Following a traumatic and distressing event, a person may develop PTSD. Such events can be accidents, natural disasters, military combat, personal attacks or witnessing situations where the person felt extreme fear or helplessness(Coping with traumatic experiences, n.d.).
PTSD can occur anytime, from immediately after the traumatic incident to weeks, months or sometimes,
years later.
PTSD is often characterised by unwanted recollections of the traumatic incident through intrusive
thoughts, flashbacks and/or nightmares. A flashback can be a single aspect of the incident, such as
an image, sound or feeling. People who struggle with PTSD may also find themselves re-living the
event. They may experience distress when exposed to cues that are similar to aspects of the
traumatic event.
As the nature of these traumatic events can be extremely distressing, people with PTSD may try to
distract themselves to avoid any reminders of the traumatic incident. They may also report being on
‘high alert’ or experiencing dissociation, a term used to describe a range of experiences involving
“a sense of detachment from one’s surroundings and emotions. Sometimes, one may ‘tune out’ or have
moments that felt unreal or dreamlike”(Coping
with traumatic experiences, n.d.).
Experiencing a traumatic experience may not always lead to the development of PTSD. In the first few weeks following the incident, most people may develop some symptoms, which will subside over time. However, a proportion of people may continue to experience these symptoms and develop PTSD. PTSD can develop at any age.
PTSD can be treated with psychological therapies that include trauma-focused Cognitive
Behavioural Therapy or Eye Movement Desensitisation and Reprocessing (EMDR).
You may want to observe your symptoms following a traumatic event. If it is within a month of
the event and the symptoms are mild, you can wait to see if the symptoms improve without
treatment. If the symptoms persist after a month, it is recommended to seek professional help
for further treatment.
It is imperative for a person who has been through a traumatic event to establish a sense of safety. It is normal to have strong feelings and it can be helpful to speak to someone you trust when you feel ready and comfortable. It is helpful to re-establish normal routines, which can help create stability in your life.
Coping With Flashbacks, Nightmares and Dissociation(Coping with traumatic experiences, n.d.)
If you are experiencing flashbacks, nightmares or dissociation, try to identify the types of
situations and triggers that lead to them. These are likely to be things that remind you of
the event, such as people, places or feelings. Times when you experience a high level of
stress or when you are not busy could also be triggers.
To learn how to handle flashbacks or dissociation, watch for the first signs of their onset.
This could be a feeling you experience in your body.
When you notice signs that you are going to experience a flashback or dissociation, you can apply these useful strategies:
- Refocus your attention. Try to concentrate on something in your environment, such as the colours, shapes and textures of objects around you. E.g. the feel of the arms of a chair, the titles of books on a shelf, a passage from a book that you carry around with you. Describe these things to yourself in detail in your head.
- Find a ‘grounding’ object, such as a comforting and tangible item, to bring you back to the present. It can be an item you can easily carry around with you and squeeze when you ‘space out’. A stress ball can be effective.
- Develop a ‘grounding’ phrase, such as words or a tune that are affirming, and a reminder that you are surviving in the present. Phrases can range from a brief, “I am OK”, to statements like, “I have survived, I am strong, I believe in me and I will go on surviving”.
- Smell can be effective in bringing you back to awareness of the present (‘grounding’). Try to find a relatively strong but pleasant smell that you can carry around with you. E.g. put some aftershave or perfume on a handkerchief or use aromatherapy oil.
- Develop a ‘grounding’ image. Rehearse a soothing image, one which helps you to feel in control and safe.
- Using visuo-spatial skills can sometimes be a helpful way of grounding yourself. E.g. playing a game on your mobile phone.
- Tell someone close to you how to recognise when you are dissociating or having a flashback/nightmare and a word or gesture that will interrupt the experience. E.g. ask them to say your name or touch your arm.
Through these strategies, you can better manage flashbacks, nightmares and/or dissociation – but remember, this will require practice and time. The more you practise these strategies when you are feeling okay and relaxed, the easier you would be able to apply them when you start to dissociate or have a flashback.
Recommended books:
- I Can’t Get Over It, Aphrodite Matsakis, 1996 Understanding your Reactions to Trauma: a Guide for Survivors of Trauma and their Families(revised version), Claudia Herbert, 2002
- Overcoming Traumatic Stress, Claudia Herbert and Ann Wetmore, 1999
- http://www.nhs.uk/conditions/Post-traumatic-stress-disorder/Pages/Introduction.aspx
- http://www.oxleas.nhs.uk/advice-and-guidance/mental-health-services/conditions/post-traumatic-stress-disorder/
- http://www.nice.org.uk/CG26
- Coping with traumatic experiences. (n.d.). Retrieved from: https://www.icope.nhs.uk/camden-islington/problems-we-help-with/334-2/coping-with-traumatic-experiences/
- Coping with acute stress reaction to trauma: a self-help guide, Traumatic Stress Clinic.