RESPONSES TO A TRAUMATIC EVENT
You have experienced a traumatic event that goes beyond your normal experiences. Even though the event may be over, you may now be experiencing or may later experience some strong emotional or physical reactions. It is very common for people to experience emotional aftershocks when they have had an overwhelming experience such as you have had. Emotional aftershocks or stress reactions can appear anywhere from immediately after the event to a few hours, days, or even weeks later.
The signs and symptoms of a stress reaction may last a few days or a few weeks. With understanding and the support of others, such as family and friends, the stress reactions usually pass more quickly. Sometimes the event is so painful that it may be helpful to speak with a mental health professional. Your hospital social workers are available to meet with you as needed. A referral to a community mental health professional can also be made.
COMMON SIGNS OF STRESS
Physical: Nausea, upset stomach, tremors, sweating, chills, diarrhea, dizziness, chest pain, rapid heartbeat, rapid breathing, increased blood pressure, headaches, muscle aches, sleep disturbances
Thinking: Slowed thinking, difficulty making decisions, difficulty in problem-solving, confusion, disorientation, difficulty concentrating, memory problems, difficulty naming common objects, seeing the even over and over, distressing dreams, poor attention span.
Emotional: Anxiety, fear, guilt, grief, depression, sadness, feeling lost, feeling abandoned, feeling isolated, worry about others, wanting to die, wanting to limit contact with others, anger, irritability, feeling numb, startled, or shocked.
You will probably recognize many of these symptoms. If the symptoms described are severe, become worse, or if they last longer than six to eight week, you may need professional counseling. See your doctor, social worker or case manager for information and referral.
WHAT YOU CAN DO
Focus on healthy behaviors:
Cognitive strategies
Avoid negative self-talk. Everyone carries on internal conversations that can be an important source of energy and support or a burden. Remember, thoughts generate feelings. When you say to yourself, "I can't do it," or "I'm no good," you damage your self-esteem and create negative emotions such as guilt.
Engage in Positive self-talk. As you carry on a conversation with yourself, say positive things like: "1 can do this, " Each day, I am getting better," "I have learned many things from this experience."
Thought-stopping. Thought stopping is a technique you can use to interrupt yourself when you find that you are thinking negative thoughts, or replaying scenes and encounters with other people that lead you to fee frightened, upset, or angry .When you catch yourself in a series of negative statements, say "STOP," to yourself. Use a tone in your mind that you would use if you really meant it. Then, replace the negative thought with a positive thought
Breathing Techniques:
Shallow, rapid breathing--the type most often observed when an individual is under conditions of stress--have been shown to contribute to anxiety states, depression, and fatigue. Proper breathing is an antidote to stress! Find time to sit down and focus on your breathing. Take a couple of deep breaths. As you exhale, focus on how your body relaxes. Then let yourself breath normally for a period of time. Think about your breathing and whether you are using your entire body to breath. Think about how your body feels after you have taken several deep slow breaths. Spend at least 10 minutes just relaxing and focusing on your breathing. Throughout the day, think about whether you are shallow breathing or holding your breath for some reason. If you are, stop and take a couple of slow deep breaths and remind yourself to breath normally .There are many audio tapes available through the library or book stores that will walk you through exercises that will enable you to use breathing as a means to relax your body.
Hobby Activity.
As simple as it might seem, work on a hobby can help you counter anxiety and stress. Participating in an enjoyable activity can lead to relaxation and feelings of pleasure and accomplishment. If you don't have a current hobby, think back to a time in the past in which you may have engaged in an activity that you enjoyed. Could you enjoy it again? Now might be the best time to return to that activity, or there may be an activity which you have always dreamed of doing.
Diet
Yes, it's true. You are what you eat. Since anxiety can be related to the effect of the body's blood sugar or other chemicals in the blood such as caffeine, it is advisable to maintain a balanced food plan:
A regular exercise routine provides effective oxygenation of your body system. It need not be overly strenuous, just regular. Try swimming, brisk walking, running in place, bike riding, rowing, dancing, jogging, rope jumping, calisthenics. Among all its other benefits, exercise also helps dissipate anger. Common sense precautions:
60 Second Stress Management : The Quickest Way to Relax and Ease Anxiety by Andrew Goliszek, Paperback, 160 pages, Published by New Horizon Press, 1992 List: $14.95
Instant Calm: Over 100 Easv- To-Use Techniques for Relaxing Mind and Body by Paul Wilson, Paperback Published by Plume, 1995 List: $11.95
The Relaxation and Stress Reduction Workbook by Martha Davis, Elizabeth Robbins Eshelman, Matthew McKay $9.98 Published by Fine Communications, 1997