How Can I Help Myself?

Coping after a traumatic event can be a difficult and draining task. Suddenly everyday routine seems threatening and frightening, and many people find it difficult to perform even the simplest of tasks. This situation affects not only the person who was directly exposed to the trauma but also those surrounding the survivor: family, friends and co-workers. On this page we will offer some advice that will help you cope in the first few days and weeks following the trauma, and get your life back on track. With help and support from loved ones, most survivors of psychological trauma recuperate without needing professional help. Having said that, we begin with…

1. Ask yourself if you need professional help -- Various symptoms such as fears, nightmares, repeated thoughts about the trauma and complaints about physical pains are normal symptoms that appear in the period following the trauma. However, in the event that these symptoms continue for more than a few weeks and intensify, or if they cause significant distress that interferes with daily functioning, seek professional help.
2. Speak to family and friends -- Support from family and friends has been proven to have a huge impact on coping with the trauma. It is important to share thoughts and feelings with those loved ones and friends. That said, if others try to talk about the trauma you've experienced but you find you are not interested, you have every right to gently refuse them.
3. Become experts in trauma -- One of the most important tools in dealing with trauma is knowledge about the subject. The more you know about trauma, its consequences and the ways to overcome it, the more likely you will be to handle what you are experiencing. A recommended way of doing this is by reading books and Internet sites on the subject. More information can be found at our
   
4. Maintain a healthy lifestyle -- Try to maintain a quiet and safe routine. Eat healthy, regular meals and make sure to get enough exercise.
5. Relaxation exercises -- Daily can help you deal with the and strain of everyday life. The more you practice, the more relaxed and balanced your body will become. This will have direct a impact on your mood and inner peace. Try to practice once or twice a day, for several minutes each time.
6. Avoid self-judgment -- In most cases of trauma, the survivors are not to blame for the situation they find themselves in. Don't be angry with yourself or blame yourself for what happened to you or for your behavior during and after the traumatic event. Even reactions such as anger, anxiety and depression are completely normal after trauma, and blaming yourself will only make things more difficult for you. In the event that you feel guilt, anger or sadness, share this with others as this may help you gain another viewpoint on your situation. Despite this, if you still feel that your behavior is out of control or goes beyond the normal boundaries (for instance, violent behavior that hurts you or others, suicidal thoughts or use of alcohol or drugs), you should seek professional help immediately.
7. Try to avoid making important decisions --In the days and weeks following the traumatic event you may experience many negative emotions. These feelings will pass in time and make way for more positive emotions and a return to normal life. Because of this, it is important to avoid making important decisions in the weeks after the traumatic event that you may regret later. Remind yourself that your feelings now, no matter how intense they may be, are only temporary, and it is entirely possible that decisions that you are considering will be perceived as mistakes a few weeks hence. Consult with family and friends, and try to see the larger picture in order to avoid regrets later on.

I.T.P.