Common Reactions
Is This Normal?
How Should I Deal With This?
Help Yourself By Helping Others
How Do I Know If I Need Professional Help?
What is PTSD?
Where Can I Find Help?
Is This Normal?
Every person will experience a trauma or disaster in his or her own way. There is no right or wrong way to react or feel; each person's reaction is a normal response to a devastating occurrence. For some, physical and emotional reactions may begin immediately or months after, while others will barely react at all. The way you are acting or feeling does not mean that you have “lost your mind.” You are experiencing loss and vulnerability that most other people are likely to be experiencing as well. Responses to trauma can last from a few weeks to a few months, but typically, people feel better as time passes.
Common responses to disaster include:
- Disbelief and shock
- Fear and anxiety about the future
- Disorientation, apathy and emotional numbing
- Irritability and anger
- Sadness and depression
- Feeling powerless
- Extreme hunger or lack of appetite
- Difficulty making decisions
- Crying for “no apparent reason”
- Headaches and stomach problems
- Difficulty sleeping
- Flashbacks or nightmares of the event
- Desire to blame a group of people
- Some individuals use alcohol and drugs to numb the pain, but this will only cause further problems
- Adapted from the National Mental Health Association www.nmha.org
How Should I Deal With This?
The physical and emotional responses you may feel can take a toll on your body and mind. It is essential to take the time to cope with the trauma you have experienced, whether it was first hand or through the news. You need to take care of yourself in the aftermath of a disaster and H-A-L-T: Don't get too Hungry, Angry, Lonely or Tired. It is important to eat right, get enough sleep, and talk to others to help cope after the trauma. ( www.projectliberty.state.ny.us/).
Ways to cope:
- Give yourself time to heal. Allow yourself to deal with the trauma you experienced.
- Ask for support from people who care about you—like your family, friends, and co-workers.
- Communicate your feelings and your experience in ways you feel comfortable – talking to friends and writing in a journal can be very helpful.
- Seek out local support groups if you need further support—group discussions can help you realize that others feel the same way.
- Eat well-balanced meals and get plenty of rest. Avoid alcohol and drugs.
- Re-establish routines and get plenty of exercise. Take the time to do things you enjoy.
- Avoid major life decisions at this already stressful time.
- Deal with any anger or hostility productively by engaging in exercise and athletic activities
- Help victims and rescue workers; donating money, giving blood, or volunteering can make you feel better
- Stay clear of news coverage of the event for awhile because the constant exposure makes you experience the disaster over and over.
- Adapted from the American Psychological Association www.helping.apa.org
Also see: U.S. Dept. of Justice, Office for Victims of Crime " OVC Handbook for Coping After Terrorism: A Guide to Healing and Recovery www.ojp.usdoj.gov/ovc/publications/#pub
- American Red Cross www.redcross.org
Help Yourself By Helping Others
If a friend or family member appears to need help coping with trauma-related stress, try these methods of helping them out:
- Let your friend know you are sorry about what happened and you want to understand and help.
- Listen carefully, patiently, and often. Be open to different points of view and don't insist that yours be heard. Remember that everyone responds differently to trauma. There's no “right” way, nor is there an official timetable for healing. Each person recovers at his own pace.
- Don't take it personally if your friend expresses anger or criticism.
- Respect the need for privacy. Don't repeat what you hear, and don't press your friend if he doesn't always feel like talking.
-From the New York State Office of Alcoholism and Substance Abuse Services, Hope and Recovery, www.oasas.state.ny.us/index.html
How Do I Know If I Need Professional Help?
After a traumatic event, some people may need extra help to deal with how they are feeling. A person should seek the assistance of a health professional if a month after the attack he or she:
- Still feels very upset or fearful most of the time.
- Acts very differently compared to before the trauma.
- Can't work or take care of their kids or home.
- Uses drugs or drinks too much.
- Feels jumpy or has nightmares a lot.
- Still can't stop thinking about the attack.
- Still can't enjoy life at all.
-From the National Center for Post Traumatic Stress Disorder www.ncptsd.org
What is PTSD?
Post Traumatic Stress Disorder is a condition that can occur after a traumatic experience, and it is more likely to affect individuals who were in the midst of the disaster, those who have lost family members, and those who have experienced trauma in the past. Feelings of PTSD can begin right after the event or up to a year later, and it can impair a person's daily life. Individuals who think they may be experiencing PTSD should contact their physician or a mental health professional.
Symptoms include:
- Nightmares and Flashbacks
- Difficulty Sleeping
- Feeling detached and aloof
- Having a hard time trusting or feeling close to others
- Feeling like the event is happening all over again
- Problems with anxiety, depression and substance abuse are often reported
- Adapted from the National Center for Post Traumatic Stress Disorder www.ncptsd.org and the The National Institute of Mental Health www.nimh.nih.gov
Additional Resource:
National Center for PTSD (NCPTSD)
NCPTSD offers a wealth of information about post traumatic stress response.
www.ncptsd.org
Where Can I Find Help?
By using the resources around you, including the support of friends and family, your recovery after a traumatic situation will proceed. If you think you may need to seek the assistance of a health professional, do not hesitate to call your doctor's office or your HMO to find out if mental health services are available. If your workplace has an Employee Assistance Program (EAP), you should inquire about mental health counseling. Additional resources may also be found within the Massachusetts Resources and Federal Resources section of this web site. Or call our Helpline at 866.237.8274.
