Coping with Traumatic Stress
At times our native animals are affected by extreme events like bushfires, heat stress and floods. During these occurrences it is important to be aware of your own mental and emotional wellbeing as a volunteer and also the wellbeing of other volunteers around you.
A traumatic event may result in a wide range of intense, confusing, or frightening emotions, and it may take time for a person to recover their emotional equilibrium.
There is no right or wrong way to deal with this type of trauma, everyone’s experience is unique to them.
Common reactions to trauma
Following a traumatic event, it’s normal to feel both emotional and physical reactions. These reactions may sometimes come and go in waves; there may be times when you feel jumpy and other times you may feel numb and disconnected.
Emotional responses
The following emotional responses to a traumatic event may be normal:
• Shock and disbelief - You may find it difficult to accept the reality of what has happened
• Fear - You may feel concern that you will have to face the same set of circumstances again
• Sadness – You may feel sadness at the death of animals
• Helplessness - The sudden unpredictable nature of the event may leave you feeling vulnerable
• Guilt – You may feel you could have done more to help the situation
Physical responses
The following physical responses to a traumatic event may be normal:
• Trembling or shaking
• Pounding heart
• Rapid breathing
• Stomach tightening or churning
• Feeling dizzy or faint
• Cold sweats
• Racing thoughts
• Feeling of having a lump in your throat, feeling chocked up
Tips for recovering from a traumatic event
• Focus on things that make you feel calm, centered and in control
• Do things that keep your mind occupied, e.g. reading or watching a movie
• Connect with others, e.g. spend time with family and friends
• Talk with other volunteers who have had a similar experience
• Limit your media exposure to the event, i.e. don’t watch the news prior to going to bed
• Give yourself time to heal and don’t try to rush or force the healing process
• Allow yourself to feel whatever you’re feeling without judgment or guilt
Using sleep to reduce traumatic stress
After experiencing a traumatic event, you may find it difficult to sleep or disturbing dreams may trouble you. However getting quality rest is essential, since lack of sleep places considerable stress on your mind or body and will make it more difficult to maintain your emotional balance.
As you work through a trauma related stress, your sleep problems should disappear, but in the meantime these strategies may help:
• Go to sleep at the same time each day
• Limit drinking, as alcohol disrupts sleep
• Do something relaxing before bed, like listening to soothing music, reading a book or meditating
• Avoid caffeine in the afternoon or evening as it can cause disturbed sleep
• Get regular exercise, but not too close to bedtime
Post -traumatic stress disorder (PTSD)
After a traumatic experience, it’s normal to feel sad or disconnected but if the upset doesn’t fade and you feel stuck with painful memories, you may be suffering from post-traumatic stress disorder (PTSD). It can seem like you will never get over what happened or feel normal again. By seeking treatment, reaching out for support, and developing new coping skills, you can overcome PTSD.
Difference between PTSD and a normal response to trauma
For most people the symptoms of traumatic events are short lived, they may last for several days or even weeks, but typically they gradually lift. But if you have post-traumatic stress disorder, the symptoms don’t decrease, you don’t feel a little better each day, in fact, you may start to feel even worse.
After a traumatic experience, the mind and the body are in shock, but as you make sense of what happened and process your emotions, you come out of it. With PTSD, however you remain in psychological shock. Your memory of what happened and your feelings about it are disconnected and in order to move on, it’s important to face and resolve your memories and emotions.
Signs of PTSD
• Intrusive, upsetting memories of the event
• Flashbacks and acting or feeling like the event is happening again
• Nightmares, either of the event or other frightening things
• Feelings of intense distress when reminded of the event
• Intense physical reactions to reminders of the event, e.g. pounding heart, rapid breathing, nausea, muscle tension and sweating
• Difficulty falling or staying asleep
• Difficulty concentrating
• Feeling jumpy or easily startled
• Irritability or experiencing outbursts of anger
If you suspect that you have PTSD, it’s important to seek medical attention right away, the sooner it is addressed the more likely it will be overcome.
Where to get help for PTSD
• Beyond Blue
• Post Traumatic Stress Disorder Unit – (02) 9845 6904 – free psychological service for victims of crime, accident or other traumatic event. Westmead Hospital
• Lifeline 13 11 14 - for 24 hour counselling/support
Acknowledgements
Australian centre for Post Traumatic Stress
Help guide.org
Melinda Smith M.A.
Jeanne Segal Ph.D.