Suggestions on ways to care for yourself after a traumatic event or disaster:- Don't be isolated
- Use natural support systems, friends, families & co-workers
- Communicate your experience with those close to you or keep a diary.
- Avoid telling stories in a repetitive way that may deepen the trauma.
- Watch news in time-limited intervals and then turn the news off.
- Focus on your personal resources, the things that make you feel calm, strong and grounded.
- Don’t get preoccupied with the things you can’t control.
- Do things that allow you to get your mind off the trauma: watch a movie, knit, garden, cook, play with children or a pet.
- Eat well-balanced meals and get plenty of rest. If having difficulty sleeping, try some relaxation exercises before bedtime. Avoid caffeine, alcohol and drugs.
- Establish or re-establish routines.
- Avoid making major life decisions such as switching careers or jobs.
- Volunteer to help by donating blood or send money to victims.
- Get involved in groups, lead by trained professionals, that process the traumatic event.
What to expect after a traumatic event:
Emotional Reactions:
shock, fear, denial, grief, anger, helplessness, hopelessness, feeling numb or empty, diminished ability to feel interest, pleasure and love
Physical Reactions:
tension, fatigue, edginess, insomnia, bodily aches or pain, being startled easily, racing heartbeat, nausea, change of appetite, change in sex drive.
Cognitive Reactions:
confusion, disorientation, worry, shortened attention span, difficulty concentrating, memory loss, recurring thoughts or nightmares, unwanted memories
Interpersonal Reactions:
distrust, conflict, withdrawal, work problems, school problems, irritability, loss of intimacy, being over-controlling
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