Common Reactions to Trauma

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Common Reactions to Trauma

Re-experiencing the Trauma

Trauma survivors may re-experience their trauma through thoughts, feelings, memories, and other means. Re-experiencing a trauma can be very distressing, and may trigger uncomfortable emotions such as fear, anger, or sadness.
  • Nightmares.
  • Flashbacks (uncontrollable vivid images and memories of the trauma).
  • istressing thoughts and feelings about the trauma.
  • Emotional distress or physical responses after experiencing a trauma reminder.

Avoidance of Trauma Reminders

Because reminders of a trauma can be so distressing, it is common for trauma survivors to use avoidance to control these reactions.

  • Using drugs or alcohol to suppress uncomfortable thoughts and emotions
  • Avoidance of activities related to the trauma
  • Avoidance of people, places, or things related to the trauma
  • Suppressing thoughts related to the trauma
    Avoidance of conversations about the trauma
Common Reactions to Trauma
Common Reactions to Trauma

Negative Thoughts or Feelings

Negative thoughts or feelings may begin or worsen after experiencing a trauma. Some of these thoughts and feelings might not seem to relate directly to the trauma.

  • Excessive blame toward oneself or others related to the trauma
  • Loss of interest in activities
  • Feelings of isolation or disconnection from surroundings
  • Difficulty experiencing positive feelings
  • Loss of memory related to the trauma
  • Excessive negative thoughts about oneself or the world

Hyperarousal

Reactivity, or a feeling of being “on edge”, may begin or worsen after experiencing trauma. This category includes a broad range of physical and psychological symptoms.

  • Becoming irritable, quick to anger, or aggressive
  • Heightened startle reaction
  • Difficulty concentrating
  • Frequently scanning the environment or watching for trauma reminders
  • Difficulty sleeping
  • Feelings of anxiety, and related symptoms such as a racing heart, upset stomach, or headaches
  • Risky or impulsive behaviors



    Grounding Techniques

    After a trauma, it’s normal to experience flashbacks, anxiety, and other uncomfortable symptoms. Grounding techniques help control these symptoms by turning attention away from thoughts, memories, or worries, and refocusing on the present moment.

    5-4-3-2-1 Technique

    Using the 5-4-3-2-1 technique, you will purposefully take in the details of your surroundings using each of your senses. Strive to notice small details that your mind would usually tune out, such as distant sounds, or the texture of an ordinary object.

    What are 5 things you can see?

    Look for small details such as a pattern on the ceiling, the way light reflects off a surface, or an object you never noticed.

    What are 2 things you can smell?

    Try to notice smells in the air around you, like an air freshener or freshly mowed grass. You may also look around for something that has a scent, such as a flower or an unlit candle.

    What are 4 things you can feel?

    Notice the sensation of clothing on your body, the sun on your skin, or the feeling of the chair you are sitting in. Pick up an object and examine its weight, texture, and other physical qualities.

    What is 1 thing you can taste?

    Carry gum, candy, or small snacks for this step. Pop one in your mouth and focus your attention closely on the flavors.

    What are 3 things you can hear?

    Pay special attention to the sounds your mind has tuned out, such as a ticking clock, distant traffic, or trees blowing in the wind.

    Categories

    Choose at least three of the categories below and name as many items as you can in each one. Spend a few minutes on each category to come up with as many items as possible.

    • Movies
    • Sports Teams
    • Animals
    • Countries
    • Colors
    • Cities
    • Books
    • Cars
    • TV Shows
    • Cereals
    • Fruits & Vegetables
    • Famous People
    For a variation on this activity, try naming items in a category alphabetically. For example, for the fruits & vegetables category, say “apple, banana, carrot,” and so on.
    Counselling for Anxiety and Depression

    Body Awareness

    The body awareness technique will bring you into the here-and-now by directing your focus to sensations in the body. Pay special attention to the physical sensations created by each step.

    1. Take 5 long, deep breaths through your nose, and exhale through puckered lips.
    2. Place both feet flat on the floor. Wiggle your toes. Curl and uncurl your toes several times. Spend a moment noticing the sensations in your feet.
    3. Stomp your feet on the ground several times. Pay attention to the sensations in your feet and legs as you make contact with the ground.
    4. Clench your hands into fists, then release the tension. Repeat this 10 times.
    5. Press your palms together. Press them harder and hold this pose for 15 seconds. Pay attention to the feeling of tension in your hands and arms.
    6. Rub your palms together briskly. Notice and sound and the feeling of warmth.
    7. Reach your hands over your head like you’re trying to reach the sky. Stretch like this for 5 seconds. Bring your arms down and let them relax at your sides.
    8. Take 5 more deep breaths and notice the feeling of calm in your body.

    Mental Exercises

    Use mental exercises to take your mind off uncomfortable thoughts and feelings. They are discreet and easy to use at nearly any time or place. Experiment to see which work best for you

    1. Name all the objects you see.
    2. Describe the steps in performing an activity you know how to do well. For example, how to shoot a basketball, prepare your favorite meal, or tie a knot.
    3. Count backwards from 100 by 7.
    4. Pick up an object and describe it in detail. Describe its color, texture, size, weight, scent, and any other qualities you notice.
    5. Spell your full name, and the names of three other people, backwards.
    6. Name all your family members, their ages, and one of their favorite activities.
    7. Read something backwards, letter-by-letter. Practice for at least a few minutes.
    8. Think of an object and “draw” it in your mind, or in the air with your finger. Try drawing your home, a vehicle, or an animal.



      The Fight or Flight Response Fact Sheet

      What is the fight-or-flight response?
      The fight-or-flight response is one of the tools your body uses to protect you from danger. When you feel threatened, the fight-or-flight response is automatically triggered, and several physiological changes prepare you to either confront or flee from the threat.
      • Increased heart rate
      • Racing thoughts
      • Difficulty concentrating
      • Dizziness or lightheadedness
      • Nausea / “butterflies” in stomach
      • Rapid, shallow breathing
      • Shaking
      • Sweating
      • Tensed muscles
      Even threats to emotional well-being, such as the fear of embarrassment before giving a presentation, can trigger the fight-or-flight response. In these cases, the symptoms often do more harm than good. An increased heart rate and sweating might help you escape from a bear, but they won’t do much to help you look cool and collected during a presentation.
      Everyone will experience the fight-or-flight response at times, to varying degrees. Usually, it’s natural, healthy, and not a problem. However, when the fight-or-flight response leads to excessive anger, anxiety, prolonged stress, or other problems, it might be time to intervene.
      In addition to the fight-or-flight response, your body can also initiate an opposing relaxation response. Many symptoms of the relaxation response counteract fight-or-flight, such as slower and deeper breathing, relaxed muscles, and a slower heart rate. The relaxation response can be triggered by using relaxation skills, such as deep breathing or progressive muscle relaxation.



        Challenging anxious thoughts

        Anxiety can be a healthy emotion – it forces us to focus on our problems and work to solve them. But sometimes, anxiety grows out of control and gives birth to irrational thoughts.


        In this exercise, we will practice catching our irrational thoughts, and replacing them with rational alternatives. With enough practice, this process can help you manage your anxiety.


          Adverse Childhood Experiences International Questionnaire

          Did a parent, guardian, or other household member spank, slap, kick, punch, or beat you up? OR
          Did a parent, guardian, or other household member hit or cut you with an object, such as a stick (or cane), bottle, club, knife, whip, etc?

          Yes/No

          Did a parent, guardian, or other household member yell, scream, or swear at you, insult or humiliate you? OR Did a parent, guardian, or other household member threaten to, or actually, abandon you or throw you out of the house?

          Yes/No

          Did someone touch or fondle you in a sexual way when you did not want them to? OR Did someone make you touch their body in a sexual way when you did not want them to? OR Did someone attempt oral, anal, or vaginal intercourse with you when you did not want them to? OR Did someone actually have oral, anal, or vaginal intercourse with you when you did not want them to?

          Yes/No

          Did you live with a household member who was a problem drinker or alcoholic, or misused street or prescription drugs?

          Yes/No

          Did you live with a household member who was ever sent to jail or prison?

          Yes/No

          Did you live with a household member who was depressed, mentally ill or suicidal?

          Yes/No

          Did you see or hear a parent or household member in your home being yelled at, screamed at, sworn at, insulted or humiliated? OR Did you see or hear a parent or household member in your home being slapped, kicked, punched or beaten up? OR Did you see or hear a parent or household member in your home being hit or cut with an object, such as a stick (or cane), bottle, club, knife, whip, etc.?

          Yes/No

          Were your parents ever separated or divorced? OR Did your mother, father or guardian die?

          Yes/No

          Did your parents/guardians understand your problems and worries? OR Did your parents/guardians really know what you were doing with your free time when you were not at school or work?

          Yes/No

          Did your parents/guardians not give you enough food even when they could easily have done so? OR Were your parents/guardians too drunk or intoxicated by drugs to take care of you? OR Did your parents/guardians not send you to school even when it was available?

          Yes/No

          Were you bullied?

          Yes/No

          Did you see or hear someone being beaten up in real life? OR Did you see or hear someone being stabbed or shot in real life? OR Did you see or hear someone being threatened with a knife or gun in real life?

          Yes/No

          Were you forced to go and live in another place due to any of these events? OR Did you experience the deliberate destruction of your home due to any of these events? OR Were you beaten up by soldiers, police, militia, or gangs? OR Was a family member or friend killed or beaten up by soldiers, police, militia, or gangs?

          Yes/No