A Trauma is..

 
…a serious injury or shock to the body, as from violence or a serious accident.  A trauma can also be an event that causes terror or fear of bodily injury or death that can lead to great distress and disruption.

After a trauma, people may go though a wide range of normal responses.

Reactions may happen to people who experienced the trauma first-hand, to those who have witnessed or heard about the trauma, or to those who have been involved in some way. Persons, places, or things associated with the trauma may trigger reactions.  Sometimes people experience reactions which initially seem hard to trace to the original trauma. 

Here is a list of common physical and emotional reactions to trauma, as well as a list of helpful coping strategies. These are common reactions to overwhelming events.

Physical Reactions

Because a trauma causes intense biochemical responses in the body, trauma reactions are often physical:

• aches and pains like headaches, backaches, stomach aches
• sudden sweating and/or heart palpitations (fluttering)
• changes in sleep patterns, appetite, interest in sex
• constipation or diarrhea
• easily startled by noises or unexpected touch
• susceptibility to colds and illnesses

Emotional Reactions

Emotional reactions usually fall into two groups: emotional numbing and over-stimulation.  People sometimes have a predominant reaction, but often oscillate between numbing or over-stimulated responses.

Numbing symptoms:

• disorientation

• denial, shock and disbelief
• feelings of detachment
• losing oneself in dreams or fantasy, a sense of not being present, “spacing out”
• feelings of helplessness
• increased need to control everyday experiences
• loss of a sense of order or fairness in the world
• expectation of doom and fear of the future
• diminished interest in everyday activities
• shame
• difficulty concentrating or remembering
• difficulty trusting and/or feelings of betrayal
• emotional numbing or restricted range of feelings
• concern over burdening others with problems
• impulses to use drugs, alcohol, food or shopping to distract or soothe oneself
• attempts to avoid anything associated with the trauma or aspects of the trauma
• minimizing the experience (“It wasn’t that bad”) or repression ( “forgetting”)

Over-stimulation symptoms:

• irritability, restlessness, outbursts of anger or rage
• worrying or ruminating -- intrusive thoughts of the trauma
• flashbacks -- feeling like the trauma is happening now
• panic, feeling out of control
• fear and/or anxiety
• feelings of self-blame and/or survivor guilt
• hyper-alertness or hyper-vigilance
• nightmares
• unpleasant past memories resurfacing
• emotional swings -- like crying and then laughing

All these reactions can be disturbing, but they can also be a barometer of our needs, letting us know that we may need to care for ourselves or make adjustments in our lives.

Helpful Coping Strategies:

• mobilize a support system – reach out and connect with people who can help
• talk about the traumatic experience with empathic listeners
• choose who you confide in; some people will be helpful, others not
• cry
• exercise that requires exertion
• activities that are physically relaxing, like massage
• humor
• prayer and/or meditation; listening to relaxing guided imagery; progressive deep muscle relaxation
• hot baths
• music and art
• maintain balanced diet and sleep cycle as much as possible
• avoid over-using substances like caffeine, sugar,  nicotine, alcohol or other drugs
• commitment to something personally meaningful and important every day
• hug those you love, pets included
• proactive responses toward personal and community safety – organize or do something socially active
• write about your experience – in detail, just for yourself or to share with others

If items on this list seem difficult, boring, silly or unpleasant, take note. 

Duration and Relationships

People can be surprised that reactions to trauma can last longer than they expected. People can move in and out of feeling impacted by the trauma, and doing this helps them integrate the experience into their sense of who they are.  Many people will get through this period with the help and support of family and friends. But sometimes friends and family may push people to "get over it" before they're ready, and some may have a fixed idea of how a “trauma survivor” should react.  If something isn’t fitting, you can let them know that such responses are not helpful for you right now, though you appreciate that they are trying to help. Many people find individual, group, or family counseling to be helpful.  Either way, the key word is connection – ask for help, support, understanding, and opportunities to talk.

Office of Victim Assistance, CU Boulder, 303-492-8855/ with  credit to Patti Levin, LICSW, PsyD