What Is Trauma?

Trauma Responses and Resources

What is Trauma?

Trauma occurs as a result of a scary or life threatening event that is unexpected and often violent. Trauma is a physical and emotional reaction to an event or series of events that causes distress and disruption to an individual, family, or community and overwhelms your ability to cope.

What happens after you have been through trauma? 

Humans are remarkably resilient. After a traumatic event our bodies are designed to react and respond in order to keep us safe. This response involves a release of chemicals (or hormones) that might cause unfamiliar or uncomfortable changes in your mind and body.  These reactions are normal, and can be different for each person. 

‍

Common/Normal  Reactions to Trauma 

Physical Reactions: 

• Trouble sleeping, Nightmares, Fatigue 
• Changes in your appetite 
• Racing heartbeat
• Aches/Pains/Muscle Soreness
• Being easily startled- feeling “jumpy” or like you need to check around you all the time

Emotional Reactions:

• Shock, denial, or disbelief - feeling “numb” or having no feelings at all 
• Anger, irritability, mood swings
• Guilt, shame, self-blame
• Feeling sad or hopeless
• Confusion, difficulty concentrating
• Anxiety and fear
• Having “flashbacks”- seeing a replay of the trauma in your mind
• Needing to keep you loved ones close to you
• Withdrawing from others

‍

How to start the healing process

1. Spend time with family and friends

Humans are social creatures! In times of stress and tragedy we rely on one another. Allow yourself to feel supported by loved ones. Just being in the presence of a cherished friend, family member, or pet can aid in nervous system regulation

2. Connect with a helping professional

Let your PCP or counselor know what is happening so that they can offer help in connecting with supports

3. Prioritize taking care of your body

Trauma and stress impacts the body. Make time to take care of your physical self by getting enough sleep, drinking water to flush out stress hormones, engaging in movement/exercise, and eating nutritious foods

4. Get back to your normal routine

It can be difficult to get back to your normal routine, but doing so can often help you and your family feel more balanced. Resuming work, school, recreation, and staying connected with your community often aids in promoting resilience. 

5. Practice Self Compassion: 

Sometimes after a traumatic event people will spend time thinking about things they could have done differently to prevent or intervene during the traumatic incident. It is normal to feel shame or guilt following a traumatic event. Try to be kind to yourself and remember that these kinds of thoughts are normal. 

‍

Self Care Activities: 

Physical self care: 

• Eat regularly 
• Limit caffeine, drugs, alcohol, and smoking
• Visit your PCP 
• Get massages
• Exercise: Dance, swim, walk, run, play sports, sing, or do fun physical activity 
• Get enough sleep
• Make time away from telephones, screens, and social media
• Cuddle or embrace a pet, a loved one, or a favorite comfort object
• Consider use of a weighted blanket
• Practice Diaphragmatic Breathing
• Practice Progressive Muscle Relaxation

Emotional Self Care Strategies:

• Spend time with loved ones and your community
• Stay in contact with people important to you
• Give yourself patience and compassion 
• Identify comforting activities, objects, people, relationships, places, and seek them out
• Allow yourself to cry
• Find things to make you laugh
• Express your outrage in social action, letters, donations, marches, protests
• Maintain your daily routine

Spiritual Self Care:

• Make time for reflection
• Spend time with nature
• Find a spiritual connection or community
• Identify what is meaningful to you and notice its place in your life
• Meditate/journal
• Pray 
• Sing
• Contribute to causes in which you believe
• Read inspirational literature (talks, music, etc.)

‍

What to do if you are not feeling better? / when to get more support? 

While a wide range of reactions following a traumatic incident is normal, you know yourself best. If you notice that your symptoms are worsening or changing it might be time to call your doctor or speak with a mental health professional. 

‍

Resources

• Sage’s Recommended Trauma Reading List
• Trauma Research Foundation
• The National Child Traumatic Stress Network
• Trauma Resource Institute