Have you ever experienced a traumatic event that left you feeling overwhelmed, helpless, or numb? If so, you are not alone.
Trauma is a common experience that affects millions of people around the world. In fact, according to the Australian Institute of Health and Welfare (AIHW), about 75% of Australians will encounter a traumatic event in their lifetime. But trauma does not have to define you or ruin your life. There are ways to heal from the pain and move forward with resilience and hope.
In this article, we will help you understand how trauma affects your body, mind, emotions, and behaviour. We will also share some strategies and tips for coping and recovering from trauma. Whether you have experienced trauma yourself or know someone who has, this article will provide you with valuable insights and resources to support your healing journey.
Understanding Common Reactions to Trauma
Trauma is defined as an emotional response to a distressing or disturbing event that overwhelms an individual's ability to cope, causing feelings of helplessness, diminishing their sense of self, and limiting their ability to feel a full range of emotions and experiences. It can also result from various experiences.
The way a person reacts to trauma can vary depending on several factors, including the type and severity of the event, available support systems, existing stressors, personality traits, and coping mechanisms. It is crucial to understand that common reactions to trauma are normal (as long as it is not too severe or lasts too long) and indicative of how the event has affected the individual. By acknowledging and accepting these reactions, individuals can begin to come to terms with what has happened.
Physical Reactions to Trauma
Trauma can manifest in various physical symptoms, including:
- Fatigue or exhaustion
- Disturbed sleep and nightmares
- Nausea and gastrointestinal complaints
- Restlessness or agitation
- Headaches
- Excessive alertness and being easily startled
These physical reactions are the body's natural response to stress and can be managed through self-care practices such as rest, exercise, and relaxation techniques.
Cognitive Reactions to Trauma
Trauma can also impact an individual's cognitive functioning. Common mental reactions include:
- Poor attention and concentration
- Impaired memory
- Visual images of the event
- Intrusive thoughts
- Disorientation and confusion
These cognitive symptoms can be distressing but are typically temporary. Engaging in activities that promote mental wellbeing, such as hobbies or seeking professional help, can aid in managing these reactions.
Emotional Reactions to Trauma
Emotional reactions to trauma can be intense and varied. Individuals may experience:
- Shock and fear
- Numbness and detachment
- Depression
- Guilt or regret
- Anger and irritability
- Oversensitivity and tearfulness
- Anxiety and panic
It is important to remember that these emotional reactions are normal responses to trauma. Seeking support from loved ones, expressing feelings, and engaging in self-care activities can help individuals navigate these emotions.
Behavioural Reactions to Trauma
Trauma can also influence an individual's behaviour. Common behavioural reactions are similar to physical reactions, and include changes in:
- Sleep patterns
- Appetite
- Energy levels
- Withdrawal from others
Maintaining a regular routine, engaging in physical activity, and avoiding excessive use of alcohol or drugs can support individuals in managing these behavioural reactions.
The Four Types of Stress Responses
Another way to understand common reactions to trauma is through the framework of the four types of stress responses:
fight, flight, freeze, and fawn
According to Darrin Brandis, Registered Psychologist and General Manager of PeopleSense by Altius, these are instinctive ways that people cope with traumatic situations, such as abuse, violence, or natural disasters.
Mr Brandis explained:
Fight types respond to danger by mobilising powerful aggression to protect themselves and others.
Flight types respond to danger by running and hiding until they escape to safety.
Freeze types respond to danger by shutting down, numbing out, and dissociating until the danger passes.
Fawn types respond to danger by immediately surrendering and complying with their potential attackers.
These stress responses can persist long after the traumatic event and affect how individuals perceive and react to everyday situations.
For example:
Fight types may become angry and defensive when faced with criticism or conflict.
Flight types may avoid social interactions and responsibilities that trigger anxiety.
Freeze types may isolate themselves and struggle with concentration and motivation.
Fawn types may have difficulty setting boundaries and expressing their own needs and preferences.
These patterns can interfere with one's sense of self, relationships, and wellbeing. However, it is possible to overcome the effects of trauma and regain a sense of control and safety in one's life. Recovering from trauma is a gradual process, and the following tips may help.
15 Tips that may Help You Recover from Trauma
1. Recognise that you have been through a distressing or frightening experience and that you will have a reaction to it.
2. Don’t go out of your way to avoid certain places or activities. Don’t let the trauma confine your life but take your time to get back to normal.
3. Accept that you will feel distressed for a time but that it will also eventually pass.
4. Remind yourself daily that you are coping – don’t be angry when you get upset.
5. Don’t overuse alcohol or drugs to help you cope.
6. Avoid making major decisions or big life changes until you feel better.
7. Gradually confront what has happened – don’t try to block it out.
8. Don’t bottle up your feelings – talk to someone who can support and understand you.
9. Try to keep to your normal routine and stay busy.
10. When you feel exhausted, make sure you set aside time to rest.
11. Make time for regular exercise – it helps cleanse body and mind of tension.
12. Help your family and friends support you by telling them what you need, such as time out or someone to talk to.
13. Relax – use relaxation techniques such as yoga, breathing, or meditation, or do things you enjoy such as listening to music or gardening.
14. Express your feelings as they arise – talk to someone about your feelings or write them down.
15. When the trauma brings up memories or feelings, try to confront them. Think about them, then put them aside. If it brings up other past memories, try to keep them separate from the current problem and deal with them separately.
Seeking Professional Help
Some people who have experienced trauma may develop post-traumatic stress disorder (PTSD), which affects how they think, feel, and behave. PTSD is a condition that occurs when the impact of the event continues to cause high levels of stress after a month or more. Severe, prolonged reactions can be disabling and affect a person’s relationships and work. Some people may not realise they have PTSD and may struggle with their symptoms for a long time.
Some signs of PTSD include:
- Difficulty managing intense feelings or physical sensations relating to trauma
- Avoiding anything that reminds them of the traumatic experience
- Consistently feeling numb and empty or detached
- Persistently feeling the physical symptoms of stress
- Recurrent nightmares or sleep disturbances
These signs can last for more than a month and make it hard to cope with everyday life. PTSD requires professional attention to help understand what is preventing recovery and get the process going again.
Seek professional help if you:
- Have limited support and feel you have no one you can share your feelings with
- Find that relationships with family and friends are suffering
- Notice you are using more alcohol and/or drugs
- Cannot return to work or manage daily responsibilities
If this is the case, it is important to get help from a trained professional who can offer a safe and supportive space to explore the impact of trauma and find ways to heal and recover.
Where to Get Help
- Your treating Doctor
- Your local community health centre
- Psychologist
Experiencing trauma can have a profound impact on an individual's wellbeing. Understanding and acknowledging common reactions to trauma is the first step towards healing and recovery. By recognising that these reactions are normal, individuals can get the help they need and use coping strategies to get through whatever obstacles they may encounter. It is important to remember that recovery is a unique journey, and seeking professional help when needed is a crucial step towards regaining control and wellbeing.
If at any time you are worried about your mental health or the mental health of a loved one, call Lifeline at 13 11 14 or reach out to our registered psychologists at PeopleSense by Altius.
We offer expert mental health and psychology services tailored to your individual needs and goals. Our team of compassionate and experienced psychologists use evidence-based approaches to help you overcome the challenges and obstacles you may face after trauma. Whether you are referred by your GP, insurer, or seek our services on your own, we are here to support you on your journey towards wellbeing and resilience.
Get help from a psychologist today. Appointments can be available within the week. Call 📱 1300 307 912.
