Writing Notes: Traumatic Stress
Common Reactions and Responses to Trauma
How people react and respond to trauma can vary, according to the National Center for PTSD.
Following a traumatic event, people frequently feel stunned, disoriented, or unable to integrate distressing information.
Once these initial reactions subside, people can experience a variety of thoughts and behaviors.
Intense or unpredictable feelings. You may be anxious, nervous, overwhelmed, or grief-stricken. You may also feel more irritable or moody than usual.
Changes to thoughts and behavior patterns. You might have repeated and vivid memories of the event. These memories may occur for no apparent reason and may lead to physical reactions such as rapid heartbeat or sweating. It may be difficult to concentrate or make decisions. Sleep and eating patterns also can be disrupted—some people may overeat and oversleep, while others experience a loss of sleep and loss of appetite.
Sensitivity to environmental factors. Sirens, loud noises, or other environmental sensations may stimulate memories of the disaster creating heightened anxiety. These “triggers” may be accompanied by fears that the stressful event will be repeated.
Strained interpersonal relationships. Increased conflict, such as more frequent disagreements with family members and coworkers, can occur. You might also become withdrawn, isolated, or disengaged from your usual social activities.
Stress-related physical symptoms. Headaches, nausea, and chest pain may occur and could require medical attention. Preexisting medical conditions could be affected by disaster-related stress.
Coping with Traumatic Stress
The good news is that there are very effective ways to cope with and treat the stressful effects of trauma. Psychologists and other researchers have found that these actions can help:
Lean on your loved ones. Identify friends or family members for support. If you feel ready to discuss the traumatic event, you might talk to them about your experience and your feelings. You can also ask loved ones to help you with household tasks or other obligations to relieve some of your daily stress.
Prioritize self-care. Do your best to eat nutritious meals, get regular physical activity, and get a good night’s sleep. And seek out other healthy coping strategies such as art, music, meditation, relaxation, and spending time in nature.
Be patient. It’s normal to want to avoid thinking about a traumatic event. But not leaving the house, sleeping excessively, isolating yourself from loved ones, and using substances to escape reminders are not healthy ways to cope over time. Though avoidance is normal, too much of it can prolong your stress and keep you from healing. Gradually, try to ease back into a normal routine. Support from loved ones or a mental health professional can help a lot as you get back in the groove.
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