How to Deal with Traumatic Events in a Healthy Way
15 August 2023
Traumatic events tend to trigger all sorts of emotions, including stress, tension, sadness, and anger. These incidents may be personal, such as assault or abuse. It could also be a global crisis such as a flood or a pandemic.
However, these experiences can have emotional and mental side effects. However, if managed in a healthy way, the symptoms will slowly improve. Keep reading to learn more.
Symptoms Brought on by a Traumatic Event
Unfortunately, most of us are exposed to traumatic events throughout our lives. In response, we suffer from what expert’s call "traumatic stress."
Sometimes we are not victims of events, but simple witnesses. However, we can still experience traumatic stress in the same way.
Below are some of the ways this stress can manifest itself:
Emotional symptoms include:
Disbelief and shock
Sadness and grief
Feeling jumpy and nervous
Anger or irritability
Shame or guilt
Helplessness
Physical symptoms include:
Getting flashbacks and intrusive thoughts
Aches and pains
Cold sweats
Increase or loss in appetite
Shallow, rapid breathing
Feeling dizzy or nauseous
Coping with a Traumatic Event
Some people find outlets for their symptoms, and with time, they usually get better.
Others, however, develop acute stress disorder. This is when the symptoms are much more intense, thus, it is much more difficult to go away on their own.
The good news is that psychologists and other medical professionals have put together some healthy ways for dealing with the aftermath of traumatic events.
Embrace Your Emotions
Often after going through something traumatic, the last thing we want to do is rehash our thoughts and feelings. But avoiding your feelings isn’t a healthy way to deal with what happened.
While taking some time for yourself is normal, too much avoidance can be disruptive. It can even prolong your stress and delay your healing.
You can face your feelings on your own by writing in a journal. The other option is to talk it out and find support from loved ones, peer groups, or mental health professionals.
Find what makes you comfortable, and slowly but surely, you’ll find yourself getting back in the groove.
Prioritise Self-Care
After a traumatic event, especially after that first month, things like good sleep, healthy eating, and exercise can easily slip your mind. All you want to do is stay in bed under the covers out of harm’s way.
However, the best thing you can do to push through this difficult time is to make a conscious effort each day to get up and do right by yourself.
Studies show that regular physical exercise releases stress and anxiety. It also signals your brain to release feel-good hormones, which improve your mood. So, why not start with something simple like taking a 15-minute walk outside?
Other self-care ideas include:
Eating well-balanced nutritious meals
Getting quality sleep each night
Spend time in nature
Practice mindful meditation
Do yoga
Find a creative outlet, like music or art
Establish a Routine
Safety and comfort are close by. That is why getting back to normal life is so important.
Some people may come back after a few days, while others may need several weeks. The important thing is to organize your days so that there is time for certain things.
Even if your work or school schedule is disrupted, you can create and maintain a new schedule to give you a feeling of security and control.
For example, get into the habit of going to bed and waking up at a set time every day. It may take a few days to get used to, but getting a good night's sleep will make you less anxious and speed up the healing process.
It also pays off to create a schedule for your meals, workouts, and me-time. Having that structure and sense of control can help minimize your feelings of helplessness and anxiety.
A Final Note
It’s normal to have a strong reaction after going through a trauma. The good news, however, is that there are healthy coping mechanisms that will get you through a traumatic event.
Remember to take one day at a time. Also, give yourself the love and compassion you need to heal and recover. Then, as the days pass, your symptoms will begin to improve, and you will begin to feel more like yourself.
I Give Myself Permission to Heal - Affirmation
I give myself permission to heal.
I am a being of light, and I am worthy of love.
No matter the trauma I have experienced, I have the right to recover, to heal, and to renew.
I imagine myself secure in a safe, warm spot. I see a golden light start to surround me, covering all of my body in warmth and security. I am surrounded by love, peace, and healing.
I understand the value in healing. Rather than see the healing process as a tiresome obstacle to be overcome, I understand the value that comes from this. I choose to embrace the power of healing.
I take time to slow down, relax, and take time for myself. I am worthy of all the time and attention I need. I make the conscious decision to take as long as I need to heal.
I acknowledge that healing will look different for each individual, and I make a vow not to compare my journey of healing to that of those around me,
I am worthy of love.
I know that I have all I need to complete this journey of recovery. All I need is to give myself permission.
I give myself the permission that I need. I acknowledge my own worthiness, and promise to show myself the love, affection, and attention I so deserve.
I take the time to heal.
Today, I offer myself a chance to heal and recover. I see the value in healing and prioritize this in all I do.
Self-Reflection Questions:
Are there traumas in my past that I have yet to recover from?
What is preventing me from healing from these traumas?
What steps can I take to help myself heal?
BONUS video on self-care techniques for healing trauma:
‘Self-care Techniques for Healing the Trauma Within Your Body’ – Mel Robbins
