15/08/2020
Traumatic experiences often involve a threat to life or safety, but any situation that leaves you feeling overwhelmed and isolated can result in trauma, even if it doesnât involve physical harm. Itâs not the objective circumstances that determine whether an event is traumatic, but your subjective emotional experience of the event. The more frightened and helpless you feel, the more likely you are to be traumatized.
Your trauma is valid.
It shouldn't have happened to you, but it did. And you had to deal with it. No one gets to decide if you had a lesson to learn from it. You faced it and you did your best to protect yourself from it.
Some ways that can help to cope with trauma-
1. Use the âWindow of Toleranceâ- it is a way to identify and talk about your current mental state. Being inside your window means that youâre doing okay and can function effectively. When youâre outside of the window, it means you have been triggered and you are experiencing a traumatic-stress response.
2. Validate your experience- what you have experienced is real and hurtful. Remember what youâre going through is actually a normal response to abnormal experiences.
3. Give yourself time-
It takes time - weeks or months - to accept what has happened and to learn to live with it. You may need to grieve for what (or who) you have lost.
4. Ask for support-
It can be a relief to talk about what happened. You may need to ask your friends and family for the time to do this - at first they will probably not know what to say or do.
5. Talk it over-
Bit by bit, let yourself think about the trauma and talk about it with others. Don't worry if you cry when you talk, it's natural and usually helpful. Take things at a pace that you feel comfortable with.
6. Get into a routine-
Even if you don't feel much like eating, try to have regular meals and to eat a balanced diet. Taking some exercise can help - but start gently.
7. Seek professional help-
If you feel overwhelmed with your feelings and it's difficult to work or get into a routine, reach out to a mental health professional.
