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Coping with Traumatic Stress Reactions
Behaviors that DON'T Help
- Using drugs and alcohol to reduce anxiety, relax, or go to sleep. Alcohol and drug use cause more problems than they cure.
- Keeping away from other people. Social isolation means loss of support, friendship, and closeness with others.
- Dropping out of pleasurable or recreational activities. This leads to fewer opportunities to feel good and feel a sense of achievement.
- Using anger to control others. Anger helps keep other people away. Anger may keep bad emotions away temporarily, but it also keeps away positive connections and help from loved ones.
- Trying to constantly avoid people, places, or thoughts that are reminders of the traumatic event. Avoiding thoughts about the trauma or treatment doesn't keep away distress; it keeps you from coping with stress reactions.
- Working all the time to try to avoid distressing memories of the trauma (the workaholic).
Behaviors that CAN Help
Unwanted distressing memories, images, or thoughts
- Remind yourself that they are just that, memories.
- It's natural to have some memories of the traumatic event(s).
Sudden feelings of anxiety or panic
A common part of traumatic stress reactions - including pounding heart and feeling lightheaded or spacey
- These reactions are not dangerous. If you had them while exercising, they would not worry you.
- Inaccurate frightening thoughts ( I'm having a heart attack) makes them upsetting.
- Slow down your breathing. The sensations will pass soon and you can go about your business after they decrease.
Feeling like the trauma is happening again (flashbacks)-Common Reaction
- Keep your eyes open. Look around you and notice where you are.
- Talk to yourself. Remind yourself where you are, and that you are safe. The trauma happened in the past, and you are in the present.
- Get up and move around. Have a drink of water and wash your hands.
Trauma-related dreams and nightmares
- If you awaken from a nightmare in a panic, remind yourself that you are reacting to a dream and that's why you are anxious/aroused, not because there is real danger now.
- Get up out of bed, regroup, and orient yourself, listen to soothing music.
Difficulty falling or staying asleep
- Keep to a regular bedtime schedule.
- Avoid strenuous exercise for the few hours just before going to bed.
- Avoid alcohol, tobacco, and caffeine. These harm your ability to sleep.
- Do not lie in bed thinking or worrying. Get up and read a book, drink a glass of warm milk, or do a quiet hobby.
Irritability, anger, and rage
- Take a time out to cool off or think things over.
- Get in the habit of exercising daily. Exercise reduces body tension.
- Remember that staying angry actually increases your stress.
- Take classes in anger management.
- If you blow up at family members or friends, find time as soon as you can to talk to them about it.
Difficulty concentrating
- Slow down. Give yourself time to focus on what you need to learn or do.
- Write things down. Making to do lists may be helpful.
- Plan a realistic number of events or tasks for each day.
Having difficulty feeling or expressing positive emotions
- Remember that this is a common reaction to trauma, and not something you should feel guilty for.
- Participate in activities that you enjoy or used to enjoy. Sometimes, these activities can rekindle feelings of pleasure.
- Take steps to communicate to loved ones in little ways: write a card, leave a small gift, or phone someone and say hello.
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