Reducing Traumatic Stress
After living through a significant crisis or disaster (divorce, death of loved one, catastrophic flood or hurricane, etc.) it is not uncommon to experience emotional aftershocks resulting from the traumatic event. Referred to as traumatic stress reactions, they might last for days, weeks, months and occasionally even longer if the traumatic severity was particularly high. It is also possible to have a delayed stress reaction that may take place weeks or months after the trauma.
Kathryn (Kathy) Dardeck, Ed.D., worked with emergency medical service providers and others for several decades helping them mitigate their traumatic stress. Studies have demonstrated that with non-judgmental understanding and support, traumatic stress reactions frequently dissipate more quickly. It has been shown that those who verbally process their thoughts and feelings about traumatic events generally sleep, eat and interact with others better, remain able to work longer and reduce disruption to their home life.
According to Kathryn Dardeck it is not unusual for some to struggle with their feelings and reactions post-trauma. We refer to this as having normal reactions to abnormal events. Some find talking to a counselor or therapist helpful if they are unsure if their reactions are normal or not. Others may throw themselves into caring for others, and in the process negle. ct themselves to their own detriment.
TIPS TO REDUCE TRAUMATIC STRESS:
• A great way to reduce some of the physical reactions is to get in strenuous (heart pounding within your ability zone) physical exercise rotated with periods of rest and relaxation within the first 24–48 hours of the traumatic event. If you have been sedentary, please do NOT suddenly overdo aerobic exercise! If however, you have been reasonably active prior to the trauma, aerobic physical exertion followed by relaxation and rest may be very helpful in calming adrenaline, slowing heart palpitations and so on.
Always first consult your physician prior to any new strenuous activity.
• According to Kathryn Dardeck, eating a little protein with each meal and eating regular, well-balanced meals (even if you don’t feel like it) is quite helpful. Your body needs nurturance.
• Avoiding numbing your feelings with alcohol and drugs is vital as these are likely to delay your recovery. As well, while alcohol may initially help you fall asleep, it is likely to wake you up a few hours later disrupting your sleep cycle.
• Avoid sugar and caffeine which can actually increase your stress levels.
• Stay connected to trusted family and friends.
• Allow yourself to relax. If sleep is elusive, use other forms of relaxation that have worked for you in the past such as deep breathing, music, meditation, reading, prescribed medication.
• Try to maintain as normal a routine schedule as you can. Balance activity with rest.
• It is understandable that you feel badly, so give yourself permission. You will need time recover and each person recovers on their own timetable, so avoid comparing yourself to others.
• Avoid making major life decisions until you’ve returned to your pre-trauma level of normal.
• Reoccurring thoughts, dreams and/or flashbacks are normal reactions post-trauma, according to Kathryn (Kathy) Dardeck, Ed.D., so it’s best to not judge them. Notice them and let them go. They will gradually become less troublesome and will disappear over time.
It is not a sign of weakness to seek assistance from a professional. If you would like some help in working through your feelings, or to identify if your reactions are normal, don’t hesitate to contact a trauma specialist.
