Are you going through a traumatic stress and don’t know how to deal with it? In this article, we will be highlighting the facts of how to identify a traumatic stress and how can you deal with it.
Before we dive into how you can deal with a traumatic stress, let us help you identify if you are actually going through PTSD (Post Traumatic Stress Disorder).
What is Traumatic Stress?
Traumatic stress is an ordinary response to a horrendous mishap that you have confronted which can be anything extending from a catastrophic event to a vehicle accident, plane accident or a terrorist attack. Such occasions are incredibly distressing to confront, for the survivors as well as witnesses and even those over and again presented to the horrific pictures of the traumatic mishap which is being circled via social media and diverse news sources.
Truth be told, while it’s exceptionally improbable that any of us will ever be a direct victim of a terrorist attack or mass shooting, for instance, we’re all normally besieged by upsetting pictures from around the globe of those innocent individuals who have been. Reviewing these pictures again and again can overpower your sensory system and create or trigger traumatic pressure. In any case, regardless of whether you survived the occasion itself, saw it face to face, or experienced traumatic stress in the repercussions, there are a lot of approaches to calm your sensory system and recover your emotional balance. The initial step is to perceive the indications of traumatic stress.
What are the signs and symptoms of a Traumatic Stress?
Regardless of whether the traumatic event directly affected you, it’s not unexpected to feel on edge, frightened, and dubious about what the future may hold. Your sensory system has become overpowered by pressure, setting off a wide scope of exceptional feelings and physical responses. These responses to horrendous pressure regularly go back and forth in waves. There might be times when you feel unsteady and on edge, and different occasions when you feel detached and numb. Other typical reactions to traumatic events can include:
- Shock and disbelief – you may have a hard time accepting the reality of what happened.
- Fear – that the same thing will happen again, or that you’ll lose control or break down.
- Sadness – particularly if people you know died.
- Helplessness – the sudden, unpredictable nature of violent crime, accidents, or natural
disasters may leave you feeling vulnerable and helpless.
- Guilt – that you survived when others died, or that you could have done more to help.
- Anger – you may be angry at God or others you feel are responsible.
- Shame – especially over feelings or fears you can’t control.
- Relief – you may feel relieved that the worst is over, and even hopeful that your life will return to normal.
How can you deal with a Traumatic Stress?
There are certain ways to deal with a Traumatic Stress and before we dive into that, you should know that there is no “right” or “wrong” way to respond because that would just come naturally. You don’t have to tell yourself or anybody else what to feel or think.
In most of the cases, the unsettling thoughts and feelings of traumatic stress, as well as any unpleasant physical symptoms, start to fade as life returns to normal over the days or weeks following a traumatic event.
Here are some of the tips which will help you better come to terms with the traumatic experience that you have faced:
1 – Minimize media exposure
Limit your media exposure to the traumatic event. Don’t watch the news or check social media just before bed, and refrain from repeatedly viewing disturbing footage. Try to avoid distressing images and video clips. If you want to stay up-to-date on events, read the newspaper rather than watching television or viewing video clips of the event. Avoid TV and online news and stop checking social media for a few days or weeks, until your traumatic stress symptoms ease up and you’re able to move on.
2 – Accept your feelings
Traumatic stress can cause you to experience all kinds of difficult and surprising emotions, including shock, anger, and guilt. These emotions are normal reactions to the loss of safety and security (as well as life, limb, and property) that comes in the wake of a disaster. Accepting these feelings and allowing yourself to feel what you feel, is necessary for healing.
3 – Challenge your sense of helplessness
Volunteer your time, give blood, donate to a favorite charity, or comfort others. If formal volunteering sounds like too much of a commitment, remember that simply being helpful and friendly to others can deliver stress-reducing pleasure and challenge your sense of helplessness. Help a neighbor carry in their groceries, hold a door open for a stranger, share a smile with the people you meet during the day.
Connect with others affected by the traumatic event or participate in memorials, events, and other public rituals.
4 – Get moving!
Try exercise that is rhythmic and engages both your arms and legs. Walking, running, swimming, basketball, or dancing are good choices. Add a mindful element by focusing on your body and how it feels as you move. Notice the sensation of your feet hitting the ground, for example, or the rhythm of your breathing, or the feeling of wind on your skin. Rock climbing, boxing, weight training, or martial arts can make it easier to focus on your body movements, after all, if you don’t, you could injure yourself. Boost your energy and motivation. If you’re struggling to find the energy or motivation to exercise, start by playing your favorite music and moving around or dancing. Once you get moving, you’ll start to feel more energetic.
Shorter bursts of activity are as beneficial as one longer session. Aim to exercise for 30 minutes or more each day—or if it’s easier, three 10-minute spurts of exercise are just as healthy.
When should you consult a doctor?
Usually, feelings of anxiety, numbness, confusion, guilt, and despair following a disaster or traumatic event will start to fade within a relatively short time. However, if your traumatic stress reaction is so intense and persistent that it’s getting in the way of your ability to function, you may need help from a mental health professional, preferably a trauma specialist.