What should I do if I've just been through a traumatic event?

 

• Calm down. Move to a quieter environment.
• If you were involved in an event being televised, or similar to one being televised currently, turn off the news and stay away from it. This includes coverage of war, natural disasters, and manmade disasters.
• Downshift to a lower gear. Simplify.
• Allow for plenty of quiet time.
• Make an extra effort to take care of yourself by getting plenty of rest, eating healthy foods, taking meds as directed, and doing so on time.
• Stick to your normal routine as much as you can, simplifying wherever possible.
• Do not drink alcohol or use substances, not just for obvious reasons but also because they will keep your brain from processing the trauma like it needs to.
• Allow the "movie" or snapshot images and feelings to run without directing them, making them bigger or smaller, or "stuffing" them--this is often the worst part but temporary if you let it unfold naturally. As your brain processes the event, it will find previous experiences to compare it with so you may recall other experiences that were similar.
• Turn to your loved ones and/or spiritual leaders and allow them to care for you. Consider it "taking your turn" at being the recipient after all you've given them.
• If you decide to talk about what happened, be sure to pick listeners that will support you, not traumatize you further.
• It may help you to write about it, either on paper or the computer. Don't worry about grammar, spelling, punctuation, or even rereading it. It's the act of writing that's important.
• If you can, refrain from making any major decisions for at least a year, such as whether to sell your house, leave your job, end a relationship, etc.
• Expect ups and downs--including tears--and ride them out in healthy ways when they come along. You may get some bad advice from people with good intentions--take it with a grain of salt then decide for yourself what's right for you.
Your entire system has just been jolted to the core and will need time to absorb the impact, sort through it, grieve,
and return to homeostasis (baseline functioning). Thoughts, feelings, and your body may all be out of whack
for awhile. Read up on the after-effects of trauma so you know what "normal" is after a critical incident. If a few
weeks have gone by and you aren't feeling better, or you seem to be losing ground instead of gaining, it may be time
to consider seeing a professional.