A traumatic event is a disturbing and stressful event that leaves you feeling helpless and emotionally out of control. Traumatic experiences often involve a threat to life or safety, but any situation that leaves you feeling overwhelmed and isolated can result in trauma, even if it doesn’t involve physical harm. Psychological trauma can be caused by one-time events such as an accident, injury or violent attack, ongoing relentless stress such as bullying, neglect, domestic or intimate partner violence or a natural or manmade disaster such as an earthquake, a terrorist attack, an airplane crash or a mass shooting.

Everyone reacts to trauma in a different way, experiencing a range of emotional and physical reactions. After experiencing a trauma, many people wonder “Why am I feeling this way? Is there something wrong with me?” The most important thing to remember is that what you are experiencing is a normal reaction to an abnormal experience.

Some common reactions to trauma are:

Physical

• Difficulty sleeping, nightmares
• Feeling tired
• Feeling jumpy, easily startled
• Having aches and pains
• Experiencing changes in appetite
• Having a racing heart, sweating
• Experiencing muscle tension

Emotional

• Feeling shock and disbelief
• Feeling numb or disconnected
• Feeling sad or hopeless
• Experiencing confusion, difficulty concentrating
• Feeling anxious and afraid, worrying a lot
• Feeling guilt, shame, self-blame
• Feeling irritable or angry
• Withdrawing from others

Trauma reactions often last from a few days to a few months. There are some things you can do to help yourself cope and move forward after trauma (please see below). However, if you find that after a few months you are still unable to function and live your life in the same way as before the trauma, it is recommended to get connected with a therapist. Find out how to make an appointment at the Counseling Center.

Coping strategies after experiencing a trauma:

• Keep to your usual routine
• Prioritize self-care
  • Practice good sleep habits- Go to sleep and wake up at the same times each day, aim for 7 hours of sleep
  • Avoid alcohol and drugs- Their use can worsen your trauma symptoms and increase feelings of anxiety, depression and isolation
  • Eat a well-balanced diet- Eating well balanced meals will help you to keep your energy up
  • Reduce Stress- Try self-care/coping and mindfulness techniques
  • Engage in physical activity- Exercise, take walks, stretch, dance, do yoga
• Connect with others- Stay connected with supportive family and friends, connect with new people, volunteer with an organization that is meaningful to you
• Participate in leisure or recreational activities- Experience or create music, art, spend time doing hobbies
• Treat yourself with compassion, remember that what you are experiencing are normal reactions to abnormal events