In the wake of traumatic events, it is natural to experience a range of intense emotions, from shock and fear to profound sadness, or even numbness. There is no ‘right’ way to respond to traumatic events. It can be helpful to understand our reactions and know how we can best take care of ourselves.  

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Understanding reactions to trauma

Human reactions to trauma, termed acute stress reactions, can be summarised using the acronym - TRAP

Traumatic events are experiences that are shocking, scary, dangerous, or upsetting, usually posing a threat of death or serious harm to ourselves or others.

Re-experiencing is remembering or reliving the traumatic event in the form of intrusive and distressing thoughts, images, memories or dreams.

Avoidance is our efforts to stay away from anything that reminds us of the event, including efforts to block our thoughts and feelings around the event.

Physiological arousal refers to our physical reactions to stress and danger, our fight-flight-freeze response, which can persist even when the danger is no longer present.

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Taking care of yourself after a traumatic event

Most people will recover well from a traumatic event with time, self-care, and support. Here are some ways you can care for yourself.

Social support.

Lean on friends and family. Feeling connected and understood can help us to feel safe following a traumatic event.

Ground yourself.

‍Do things that help you to feel calm and peaceful, such as taking slow breaths, spending time in nature, being creative, walking or moving your body.

Find stability in your routines.

Maintaining regular sleeping and eating patterns not only ensure our physical needs are being met, but also provide some structure and predictability.

Feel your feelings.

Give yourself permission to cry, scream, or laugh, as needed.  

Avoid avoiding.

Take steps toward doing the things you’ve stopped doing since the traumatic event.

Limit media exposure.

‍Set boundaries and be intentional around your media consumption. It is important to stay informed and connected, but too much exposure to distressing news and images can exacerbate stress and anxiety.

Seek professional help.

Talking to a therapist or joining a therapy group can help you to process the event and your feelings around it, and provide guidance around strategies to cope.

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Our therapists at the Institute for Healthy Living can support you in recovering from trauma.