Introduction
You may find this sheet helpful if you have been involved in, or affected by, a major incident (such as a large-scale accident, crash, explosion, or bomb blast). It provides information on common emotional reactions you may experience in the coming weeks, along with tips for taking care of yourself during this time.
Common Emotional Reactions
Trauma affects people in different ways, at different times – there is no right or wrong way to think or feel. Common reactions include:
- Feeling tearful or upset
- Feeling anxious, on edge or jumpy
- Feeling irritable or angry
- Feeling emotionally numb
- Feeling guilty for surviving
- Having poor sleep or loss of appetite
- Having poor concentration or feeling disorientated
- Having thoughts, memories or ‘pictures’ about what happened come into your mind
- Having dreams or nightmares about what happened
- Not wanting to talk or think about what happened
These reactions are normal, and understandable. They tend to settle down naturally in the weeks following the event and tend to become less frequent and distressing over time. These reactions are not a sign that you are losing control or not coping. They are part of the adjustment process, which can take time.
What can I do to look after myself?
- Maintain a basic routine. Try to return to everyday routines and habits. They can be comforting and help you feel less out of sorts. Try to take care of yourself by getting enough sleep and eating healthy, regular meals.
- Help your brain to make sense of what happened. When you feel ready, make space to think through, write down or talk through what has happened and how you feel. Try to not avoid this, as avoiding this can be problematic in the long run.
- Allow yourself to have strong feelings. It is okay and normal to have strong feelings about what has happened. Let yourself cry if you feel upset. Acknowledge these feelings when they arise and remind yourself that you are safe, and that the trauma is in the past. It is important to try and not bottle up your feelings.
- Utilise available support. Talk to people that you trust, when you feel ready. You don’t have to tell everyone everything but it is often helpful to talk. If you know what kind of support you want from friends or family then try and let them know.
- Do things you enjoy. Plan things every day, no matter how small, even when you don’t feel like it. This could include watching your favourite TV show, listening to music, or getting some fresh air.
- Do things to relax. This could include yoga, stretching, meditation, listening to music, going for walk, enjoying nature, progressive muscle relaxation, taking a warm bath, or breathing exercises.
- Monitor media usage. It is normal to want to stay updated about what has happened, but excessive media exposure can be very distressing. You could disable phone alerts, avoid graphic images or videos, and instead stay informed via news articles or the radio.
- Avoid using alcohol or non-prescription drugs to cope. Its also worth being mindful of your caffeine intake as this can mimic sensations of anxiety and negatively affect sleep.
What next?
If you continue to experience emotional reactions which are distressing and are getting in the way of your everyday life, then please speak to your GP. They will be able to refer you to your local service for talking therapy.