TRAUMATIC STRESS: LISTEN TO AND WATCH FOR ITS SYMPTOMS

Sara Gilman, M.F.T., F.A.A.E.T.S.
Marriage & Family Therapist
Fellow, American Academy of Experts in Traumatic Stress

Category: TRAUMATIC STRESS & PTSD
Living Better Magazine, May 2001

Traumatic events in our lives come with no warning. As we all recover from the shock of our local school shootings, I thought it would be useful to understand the nature of “traumatic stress” and the negative effects it can have on someone’s life. We may not be able to prevent life’s traumas, but with greater understanding of how it affects our lives, we can grow beyond it. Traumatic experiences such as a natural disaster, a serious accident, being a victim of a crime, a death in the family, a debilitating illness, or witnessing a tragedy, tend to be sudden and overwhelming. Often there are no outwardly visible signs of physical injury, but there is nonetheless, a serious emotional toll. It is common for people who have experienced traumatic situations to have very strong emotional reactions. These reactions are considered “normal reactions to an abnormal event.” Experiencing trauma is an essential part of the human condition. How we adapt to these events is learned over time. However, there may be a time when our normal coping skills just don’t seem to be working. The psychological stress can cause a variety of symptoms. Most symptoms resolve in time. Here are some to pay attention to:

• Having trouble sleeping or changes in appetite.
• Recurring thoughts or nightmares about the event or something related to it.
• Feeling depressed, sad, teary or having low energy.
• Being on edge, being easily startled or becoming overly alert.
• Having auditory sensitivity where everyday sounds seem “just too loud.”
• Experiencing anxiety and fear, especially when exposed to events or situations reminiscent of the trauma.
• Feeling ‘scattered’ and unable to focus on work or daily activities. Having difficulty making decisions.
• Feeling extremely protective of, or fearful for, the safety of loved ones.
• Feeling emotionally ‘numb,’ withdrawn, disconnected or different from others.
• Not being able to face certain aspects of the trauma and avoiding activities, places, or even people that remind you of the event.
• Close relationships become strained. Having greater conflicts with family or coworkers or greater isolation and withdrawal.

Physical symptoms also occur. They might include headaches, nausea, chest pain, thirst, fatigue, dizziness, weakness, teeth grinding, muscle tremors, visual difficulties, profuse seating, shortness of breath and intestinal problems.

How Long Do Symptoms Last?

After a traumatic event is over emotional aftershocks or stress reactions begin to appear immediately, within a few hours or days later. In some cases reactions may take weeks or months to appear. When symptoms persist because the trauma has been too painful and overwhelming for the person’s natural defenses, and the brain has been psycho-physiologically impacted, professional intervention must be considered. A number of factors tend to affect the length of time required for recovery, including;

• A person’s general ability to cope with emotionally challenging situations.
• The degree of intensity and loss. Events that last longer and pose a greater threat and where loss of life is involved, may take longer to resolve.
• Other stressful events proceeding the traumatic experience. A pile up of significant events can create a more intensified reaction to the current event.

How to Help Yourself

There are a number of steps you can take to help restore emotional well being and a sense of control in your life.

• Giver yourself time to heal. Take life a little slower and reduce already stressful activities. Your mind and body are on overload and need additional rest and relaxation. This is only temporary so take the time when you need it most.
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• Talk with the people who care about you. Talking is a way of releasing some of the thoughts and emotions that pile up inside.
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• Pay close attention to healthy habits. This is a time to reduce or eliminate mind-altering substances (caffeine, alcohol). This will help the brain efficiently reorganize the traumatic information. Exercise will help the body to release tension and restore a healthy balance. Drink a lot of water and get more sleep than usual.
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• Establish or reestablish routines. Pursue hobbies for enjoyment. Eat regular meals and settle into an exercise routine. Family and household routines can be comforting and create a sense of control.

When extra help might be important!

If the reactions listed above don’t subside, they seem to be stuck or getting worse it may be time to seek professional help. Going to a trained counselor who specializes in posttraumatic stress or trauma will help to identify if the symptoms are a normal progression or becoming more complicated. There may be a connection to an earlier time in your life that has been triggered where your reaction may be strong or creating uncomfortable symptoms (headaches, can’t sleep, nightmares, stomach problems, anxiety). Well trained counselors use certain interventions to help the mind/body connection resolve these symptoms and restore itself.

If a family member, friend or co-worker says you just aren’t the same, pay attention! They may be noticing something that you are not able to see. It is a good idea to write down what they are saying and share that with the counselor.

If you think you should be feeling better and you are not, or you feel better then you feel worse again it is a good idea to get some additional help. Consulting with a professional can prevent things from getting worse and harder to change later. Posttraumatic stress symptoms left untreated can result in to devastating levels of depression and anxiety and make your life miserable. Early treatment is the best medicine. Getting yourself back on track sooner than later can help the quality of your life improve rather than be diminished. You don’t have to live with the painful results of traumatic stress.

Just like the body knows how to heal a cut or bruise, the mind has an innate wisdom for healing emotional pain. Being proactive in the healing process creates greater strength and resilience for the future.