Surviving a traumatic event

​Surviving a traumatic event

by Derrick Hall, Corporate Chaplain

​After a traumatic event, people may go through a wide range of normal responses. Such reactions may be experienced not only by people who experienced the trauma first-hand, but by those who have witnessed or heard about the trauma, or been involved with those immediately affected.

​Many reactions can be triggered by persons, places, or things associated with the trauma. Some reactions may appear totally unrelated.
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Here is a list of common physical and emotional reactions to trauma, as well as a list of helpful coping strategies. These are NORMAL reactions to ABNORMAL events.


Physical Reactions

• 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
• more susceptible to colds and illnesses
• increased use of alcohol or drugs and/or overeating

Emotional Reactions

• shock and disbelief
• fear and/or anxiety
• grief, disorientation, denial
• hyper-alertness or hypervigilance
• irritability, restlessness, outbursts of anger or rage
• emotional swings -- like crying and then laughing
• worrying or ruminating -- intrusive thoughts of the trauma
• nightmares
• flashbacks -- feeling like the trauma is happening now
• feelings of helplessness, panic, feeling out of control
• increased need to control everyday experiences
• minimizing the experience
• attempts to avoid anything associated with trauma
• tendency to isolate oneself
• feelings of detachment
• concern over burdening others with problems
• emotional numbing or restricted range of feelings
• difficulty trusting and/or feelings of betrayal
• difficulty concentrating or remembering
• feelings of self-blame and/or survivor guilt
• shame
• diminished interest in everyday activities or depression
• unpleasant past memories resurfacing
• suicidal thoughts
• loss of a sense of order or fairness in the world; expectation of doom and fear of the future
• anger towards religion or belief system; loss of beliefs
• desire for revenge

Helpful Coping Strategies

• mobilize a support system -- reach out and connect with others, especially those who may have shared the stressful event
• talk about the traumatic experience with empathic listeners
• cry
• drink water to stay hydrated
• hard exercise like jogging, aerobics, bicycling, walking
• relaxation exercise like yoga, stretching, massage
• humor
• prayer and/or listen to music
• hot baths
• art
• maintain balanced diet and sleep cycle as much as possible
• avoid over-using stimulants like caffeine, sugar, or nicotine
• commitment to something personally meaningful and important every day
• hug those you love, pets included
• eat some food
• 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 you’re interested in more of the benefits a corporate chaplain can have inside your place of business, please reach out; I’d love to visit with you. Email me: dhall@ccchaps.org