PHYSICAL

Feeling tense – always on edge.

Jumping at noises/movements.

Difficulty sleeping.

Chest problems (tightness, pain, difficulty breathing, increased heart rate).

Stomach problems (nausea, reduced appetite, butterflies).

Loss of interest in sex.

EMOTIONAL

Shock – as if the trauma isn’t real

Fear – feeling unsafe, especially near reminders of the trauma.

Anger – snappy and irritable.

Sadness – feeling hopeless, crying, not planning for the future.

Guilt – feeling guilty about things you did or didn’t do.

Loss of Trust – feeling you can’t trust yourself or others.

Loss of control – feel you are “going crazy” or “losing it”.

THINKING

Images or thoughts of the trauma keep popping into your mind.

Bad dreams about the trauma or other scary events.

Trying to push away thoughts or feelings about the trauma.

Expecting the worst – constantly thinking you are in danger or that the trauma may happen again.

BEHAVIOURS

Being more watchful and cautious

Always looking around for danger

Avoiding things that remind you of the trauma.

Wanting to be alone – feeling detached from others.

Feeling uninterested in your usual activities.

Increased use of alcohol, drugs or cigarettes.

REMEMBER:  THESE RESPONSES ARE VERY NORMAL AND MOST GO AWAY OVER TIME.  IF THEY PERSIST FOR MORE THAN A FEW WEEKS – SEE YOUR DOCTOR.  

JOHN THE DELIVERY DRIVER

John was working as a delivery driver, when he had an accident on the M4.  After he left hospital, he found he couldn’t get images of the accident out of his mind.  They upset him, so he tried to push them away but they kept coming back.  He felt nervous when he got back into a car, and avoided it when he could. He took longer to get to sleep, because he had bad dreams about car accidents and hospitals.  He felt embarrassed about these reactions, he felt he was going crazy.  He didn’t want to tell his wife or friends, and started spending more time alone.  Even though he still loved his family, he felt flat and had trouble expressing his feelings.  He was snappy and often jumped at loud noises.  He always felt he was in danger, especially in cars.  

Things to Try

Things to Avoid

Keep regular sleep, eating and exercise patterns

Get support from others – talking can be painful, but it can help you adjust

Express your feelings – talk about them if you can, of write them down

Don’t fight your thoughts – the painful memories are natural and will pass with time.  Just let them come and slip away.

Exercise can help reduce tension and anxiety

Do enjoyable activities

Keep control by being involved in day-to-day decisions

Avoid alcohol and drugs – these will only numb your feelings and help them build up.  Numbing feelings won’t take them away or help you to get over these trauma reactions. 

Avoid making major life decisions in the first few months after a trauma.

Avoid ignoring your feelings, or just trying to “get on with it”- let yourself feel, get support and give yourself time to recover and adjust.