When something life-threatening happens or just plain awful happens – being involved in a serious accident, being mugged, or finding someone dead, it can be hard for your mind to process the information. The experience may leave you feeling the effects of the trauma, in mind and strangely, your body, for a long time afterwards. This is normal, and it can take a long time for you to mentally recover and you may experience after-effects for some time. This is called post traumatic stress. It can happen to anyone – although most people who have experienced a traumatic event will normally recover within three to four weeks.
Signs & Syptoms of PTS
If severe stress reactions continue for more than three to four weeks you may have PTSD or Post traumatic stress disorder. Here are some of the symptoms of PTSD:
- Thoughts about the trauma keep popping into your head
- It feels as if the trauma is happening all over again (flashbacks)
- Having trouble getting, or staying, asleep.
- Having nightmares
- Getting angry and upset with people over little things
- Not being able to concentrate
- Being jumpy and easily startled
- Being scared of things that remind you of the trauma
- Not wanting to talk about what happened, trying to blank it.
- Losing interest in people and activities that you used to enjoy
- Not being able to do things you would normally do
- Symptoms like this going on for more than 3-4 weeks after the traumatic event
Things you can do to help you cope
Taking your mind off it. Sometimes after experiencing a trauma it can be hard to think about anything else, thoughts about just pop into your head. Focus hard on something else. Describe in detail (to yourself) what you can see and hear around you at the present moment. Set yourself some mind puzzles. Try spelling the names of your family backwards, counting back from 123 in 9’s or listing all the singles of your favourite band. These things help to re-orientate you to the present.
Keeping busy. Get back to your normal routine as soon as you can and try to keep busy. When you have nothing to do, think of some activities that will occupy your mind. Watch TV (it’s a good idea to avoid scary or upsetting programmes), do a crossword or some sudoku, read a book, listen to music, concentrate on something else.
Write it down. Empty out everything that is bothering you from your mind and write it all down on a piece of paper. Writing it down can help you think about everything more clearly.
Talk to someone you trust. Sharing what you are going through makes you feel less alone and can help the process of recovery. It might also help you find new solutions that you might not discover on your own.
Sleep. Easier said than done perhaps, but really make an effort to make sure you do sleep. Even if you do have to move the bed someplace else. Calm down and relax as much as you can before going to bed. Have a warm drink or hot bath or read a book. Some people find that falling asleep with the radio, TV or light on helps then to feel safer. Alcohol is a stimulent, avoid if you can. Try to make sure you feel as safe and comfortable as you can be. If you wake in the night feeling scared sometimes, it is worth having a plan for how to calm yourself down. Getting out of bed and walking around for a moment or two can be surprisingly effective.
Learn to relax. There are techniques in learning how to relax. One way to relax is to do some slow deep breathing, or blow into a paper bag if you’re having a panic attack. Another thing some people find helps is to think of a place that makes them feel safe and comfortable and imagine being there. For some people exercise is the best way to relax because it helps them get rid of any angry or tense feelings inside. It can also help with feeling stronger and more in control. So find the thing that helps you to relax when you are feeling stressed.
Can PTSD be overcome?
Yes. By getting “good support” from your family, friends and others, and by looking after yourself in the ways we have described above you will increase your chances of a speedy recovery from post traumatic stress. Remember, it is normal to take a while to recover. Only a small percentage of people get full blown PTSD. For them, it is important to get specialist help as soon as possible
When should I seek medical help?
If you have tried doing things to combat your these symptoms and you are still cannot cope, then go see your doctor and ask to be put in touch with a counsellor.
It can be very difficult to talk about your trauma and how it is affecting you. It’s natural to want to push these things to the back of your mind, to blank them. However, trying to avoid talking and thinking about it can can actually delay the process of healing.
Looking forward
Many people try to get over their traumas on their own, and keep their feelings to themselves. Some make a good recovery this way. But for most people, getting support from those around them is really important..If your thoughts and feelings are really bothering you, there is lots of help out there. There are lots of organisations and professionals that specialise in helping people to recover speedily from PTSD, regaining confidence and generally getting “back to normal”
