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Trauma

What is Trauma

Trauma is a psychological response to a distressing or disturbing event that overwhelms an individual's ability to cope. It can be caused by a variety of experiences, such as abuse, violence, accidents, or natural disasters. Trauma can have long-lasting effects on a person's mental and emotional well-being, and it's to seek professional help if you or someone know is struggling with trauma.

Physical Effects of Trauma

The body can experience various bodily effects after trauma, such as:


Acute Reactions
Headaches, pains, trembling, exhaustion, perspiration, upset stomach, difficulty sleeping, fast breathing, and a racing heart

Chronic illnesses
Obesity, hyperlipidaemia, high blood pressure, chronic musculoskeletal pain, and cardiovascular disease.

 

Responses that are delayed
Chronic exhaustion, disturbed sleep, nightmares, anxiety, sadness, and avoiding feelings, experiences, or activities connected to the trauma.

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The fight, flight, or freeze response—the body's usual adaptive response to danger—can also be impacted by trauma. This reaction can cause the immune system to shut down, blood pressure to rise, blood sugar levels fluctuate and the heart begin beating faster than usual. Chronically high levels of cortisol, the body's natural stress hormone, can raise the chance of developing illnesses like depression or heart disease.

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  • These reactions are the body's way of preparing to respond to danger, and usually return to normal within 30 minutes. They can include:

    • Faster heartbeat

    • Faster and shallower breathing

    • Sharper sight

    • Nausea

    • Cold hands

    • Shaking

    • Dizziness

  • Delayed reactions

    These reactions can continue long after the trauma, and can include:

    • Persistent fatigue

    • Sleep disorders

    • Nightmares

    • Fear of recurrence

    • Anxiety about flashbacks

    • Depression

    • Avoiding emotions, sensations, or activities associated with the trauma

Ways to help Reduce Symptoms

Take care of yourself.
Make an effort to stick to a schedule for meals, exercise, and sleep. Consume a healthy diet, get enough rest, and engage in regular exercise.


Reduce stress
Try engaging in conscious breathing, physical activity, or relaxation. Attempt combining relaxation techniques with other pursuits, such as walking or listening to music.


Take a break.
To assist you focus on something other than your memories and emotions, try something positive like painting, work, or a form of entertainment
Spend time with those you care about.

 

Chat with Family and Friends
Speak with trusted friends and family members about potential triggers for your symptoms. To talk about your thoughts with others who have gone through similar things, you may also seek peer support.

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Have patience.
It's understandable to want to keep the painful experience out of your mind, but too much avoidance may impede your recovery. Try to ease yourself back into a regular schedule bit by bit.


Speak with a professional
Consider discussing trauma and PTSD with a doctor or a counsellor. You can also discuss options for treatment with your healthcare professional, such as psychotherapy, cognitive behavioural therapy, or acupuncture.
 

Advice for Family and Friends

Give them some time.

Let them take the lead and make the decision. Don't force them to chat if they don't want to; they might need some alone time to think.


Listen.

When they do wish to chat, listen to them calmly and without passing judgement. Avoid saying anything that might trivialize their feelings, such as “don't cry,” or “calm down”.


Acknowledge their emotions.

Tell them it's alright to feel the way they do and acknowledge their pain. Sayings such as "I see you're in pain" are acceptable. Feelings like this are OK.

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Don't blame them  

Avoid judging their reactions.
Assure them by showing your concern and want to understand as much as you can about their experience. Sayings such as "Your symptoms make sense given what you've been through" are suitable.


Help them in locating help

Support them in looking into options for further help or next steps, such as family, friends, and professional resources.


Promote self-care 

Encourage them to engage in activities that make them feel good and to get plenty of rest.
Boost their confidence: Rather than doing things for them that they can achieve on their own, give them greater independence and choice.
Keep your word 

Be trustworthy and keep your word when you make promises.
 

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