How People Respond to Traumatic Events: Self-Care and Seeking Support

Traumatic events can profoundly affect individuals, triggering a wide range of emotional, physical, and psychological responses. The way people respond to trauma varies, depending on factors such as previous experiences, support systems, and personal resilience. Understanding these responses, how to take care of yourself, and when to seek further support can help individuals navigate the aftermath of trauma.

Understanding Trauma Responses

Trauma is any event or series of events that overwhelm an individual’s ability to cope. In the Australian context, traumatic events can include natural disasters (like bushfires or floods), accidents, violence, or even the impacts of historical trauma, such as the effects of colonisation or loss of cultural identity. When people experience trauma, their responses often fall into physical, emotional, and behavioural categories.

1. Physical Responses

Trauma can affect the body in many ways. The body’s stress response, often referred to as “fight, flight, or freeze,” can become heightened, leading to:

• Fatigue or exhaustion
• Sleep disturbances or nightmares
• Increased heart rate or tension
• Chronic pain or muscle tightness
• Headaches or gastrointestinal issues

These symptoms are the body’s natural response to stress but can persist if the trauma response is not managed.

2. Emotional Responses

Emotions after trauma can range from numbness to intense feelings. Common emotional responses include:

• Shock or disbelief
• Anxiety or fear
• Anger or irritability
• Sadness or grief
• Guilt or shame, especially if the individual feels responsible or that they could have done more

These emotions can fluctuate over time and may vary in intensity, depending on the severity of the trauma and the person’s resilience.

3. Cognitive Responses

Trauma can also affect how individuals think about themselves and the world. Some common cognitive responses include:

• Intrusive thoughts or flashbacks
• Difficulty concentrating or making decisions
• Negative thoughts about the self, others, or the future
• Dissociation, where the person feels detached from reality or as if they are watching events unfold from outside their body

Cognitive responses may interfere with daily functioning but often lessen over time with proper support and coping strategies.

4. Behavioural Responses

After experiencing trauma, individuals may change their behaviours in ways that help them manage stress or make them feel safer. These include:

• Avoidance of reminders or situations related to the trauma
• Withdrawal from social interactions or activities that were once enjoyable
• Increased use of alcohol or drugs to numb the pain
• Hypervigilance, where the person becomes overly alert or anxious in potentially unsafe situations

These behavioural changes are normal but may require attention if they interfere with an individual’s ability to function or form relationships.

Taking Care of Yourself After Trauma

While the responses to trauma are natural, self-care is essential in managing its effects. Here are some practical steps to help individuals cope:

1. Ground Yourself
   Engage in grounding techniques, such as mindful breathing or focusing on your surroundings, to help you stay connected to the present moment. These techniques can be particularly helpful when experiencing flashbacks or intrusive thoughts.
2. Take Care of Your Body
   Focus on nourishing your body with adequate sleep, hydration, and healthy food. Regular physical activity, even gentle movements like walking, can help reduce physical tension and support mental health.
3. Connect with Supportive People
   Trauma can lead to feelings of isolation, but connecting with trusted friends, family members, or peers can provide emotional relief. Having someone who listens without judgment can help you feel validated and supported.
4. Establish a Routine
   Re-establishing a sense of normalcy can provide stability after trauma. Having a regular schedule for daily activities helps reduce feelings of chaos and restores a sense of control.
5. Practice Self-Compassion
   It is important to be gentle with yourself during the recovery process. Avoid blaming yourself for the trauma and recognise that healing takes time.

When to Seek Further Support

While self-care can go a long way, there are times when professional help is necessary. If the symptoms of trauma persist or become overwhelming, seeking further support can help with recovery.

1. Persistent Symptoms
   If feelings of sadness, anxiety, or irritability continue for several weeks or become more intense, it may be a sign that professional help is needed. Similarly, physical symptoms like sleep disturbances or chronic pain that don’t improve should be addressed by a health professional.
2. Inability to Function
   If trauma responses interfere with daily life—such as difficulties at work, in relationships, or in daily activities—professional support can help restore functionality and resilience.
3. Self-Harm or Suicidal Thoughts
   If someone begins to feel hopeless or has thoughts of self-harm or suicide, it is vital to seek immediate professional help. Lifeline Australia (13 11 14) and Beyond Blue (1300 22 4636) are excellent resources for people in crisis.
4. Trauma Triggers
   If reminders of the trauma consistently trigger intense emotional or physical responses that disrupt life, a therapist trained in trauma-informed care, such as a psychologist, can help process and manage these triggers.

Conclusion

Everyone responds to trauma in their unique way, and the recovery process takes time. Understanding common trauma responses, practicing self-care, and knowing when to seek further support are crucial steps in the healing journey. Remember, there is no right or wrong way to feel or respond after trauma—what matters is finding strategies and support that work for you.