What you might experience
Traumatic events are often unpredictable and can catch us unaware. This can lead to a variety of emotions which are different for everyone.
It is normal to experience a whole range of emotions that can be difficult to manage or to explain to others. It is important to recognise there is no right or wrong response to traumatic events and people respond differently.
This webpage is here with some tips to help guide through some of the emotions and feelings that you may have as well as signpost to resources for further help.
Typical reactions to a traumatic event
- Sleep disturbance such as difficulty falling asleep, restless nights, or disturbing dreams
- ‘Reliving’ the event – feeling that the event is happening again, often with sensory details such as smells, sounds, or touch
- Want to avoid things that might remind you of the event such as staying away from people, places, or activities that remind you of the event
- Being more jumpy than usual, you might be easily startled by noises or sudden movements
- Physical symptoms such as headaches or stomach aches, poor concentration, palpitations, shallow breathing, dizziness, changes to menstrual cycle or loss of interest in sex
- Getting angry or upset more easily
When you might need further help
If you or your loved one are still experiencing symptoms 6 to 8 weeks after the event or the symptoms are particularly intense or distressing then professional help is recommended.
Some other pointers for which you could consider professional help include:
- If you feel completely overwhelmed and cannot handle the intense feelings and body sensation
- You have no one you feel able to share your emotions and how you are feeling with and you wish to do so
If after 6 months:
- You are still feeling numb or empty
- Feeling constantly exhausted
- Keeping yourself excessively busy to not think or focus on the event
- Continue to experience sudden and recurring thoughts about the traumatic experience
- Continue to have sleep disturbance
- You or other notice that your relationships are struggling
- You have difficulty focussing at work
- You are drinking excessively or using recreational drugs as a form of coping
How can I help myself or others
Do
- Take time out to get sufficient sleep, rest and relax – try to maintain a regular schedule
- Eat regularly and healthily
- Talk to people that you trust, tell people what you need, and remember you don’t need to tell them everything you are feeling
- Take care when driving – accidents are unfortunately more common after traumatic or stressful incident
- Reduce other demands on yourself – avoid extra responsibilities that others can help with for the time being
- Take time to yourself in a safe space
Do not
- Bottle up feelings – remember it is helpful to talk to others such as friends, family, spiritual leaders or professionals
- Get embarrassed – it is normal to have a variety of emotions and responses to traumatic events
- Isolate and avoid people
- Rely on alcohol or recreational drugs as a way of coping
Useful websites and other resources
Where to find more help
- Contact your GP or NHS111
- Samaritans – Offers 24/7 urgent support to individuals experiencing a crisis, emotional distress, or suicidal thoughts. You can call them on: 116 123
- Mind – a safe space for you to talk about your mental health and signpost to specialist support if needed. You can call them on: 0300 102 1234
- After trauma – connects and supports survivors of traumatic injuries and their families