The
following is an excerpt from the American Psychological Association’s helpful
tips on dealing with disasters and traumatic events. For the entire article, click on the
following link: http://www.apa.org/helpcenter/recovering-disasters.aspx
Also check out halfofus.com and click on the Hurricane Sandy section for more help.
Disasters are often unexpected, sudden and overwhelming. In
some cases, there are no outwardly visible signs of physical injury, but there
is nonetheless a serious emotional toll. It is common for people who have
experienced traumatic situations to have very strong emotional reactions.
Understanding normal responses to these abnormal events can aid you in coping
effectively with your feelings, thoughts and behaviors, and help you along the
path to recovery.
What happens to people after a
disaster or other traumatic event?
Shock and denial are typical responses to traumatic events
and disasters, especially shortly after the event. Both shock and denial are
normal protective reactions.
Shock is a sudden and often intense disturbance of your
emotional state that may leave you feeling stunned or dazed. Denial involves
not acknowledging that something very stressful has happened, or not
experiencing fully the intensity of the event. You may temporarily feel numb or
disconnected from life.
As the initial shock subsides, reactions vary from one
person to another. The following, however, are normal responses to a traumatic
event:
- Feelings
become intense and sometimes are unpredictable. You may become more irritable than usual, and your
mood may change back and forth dramatically. You might be especially
anxious or nervous, or even become depressed.
- Thoughts
and behavior patterns are affected by the trauma. You might have repeated and vivid memories of the
event. These flashbacks may occur for no apparent reason and may lead to
physical reactions such as rapid heartbeat or sweating. You may find it
difficult to concentrate or make decisions, or become more easily
confused. Sleep and eating patterns also may be disrupted.
- Recurring
emotional reactions are common.
Anniversaries of the event, such as at one month or one year, can trigger
upsetting memories of the traumatic experience. These "triggers"
may be accompanied by fears that the stressful event will be repeated.
- Interpersonal
relationships often become strained.
Greater conflict, such as more frequent arguments with family members and
coworkers, is common. On the other hand, you might become withdrawn and
isolated and avoid your usual activities.
- Physical
symptoms may accompany the extreme stress. For example, headaches, nausea and chest pain may
result and may require medical attention. Pre-existing medical conditions
may worsen due to the stress.
How should I help myself and my
family?
There are a number of steps you can take to help restore
emotional well-being and a sense of control following a disaster or other
traumatic experience, including the following:
- Give
yourself time to adjust.
Anticipate that this will be a difficult time in your life. Allow yourself
to mourn the losses you have experienced. Try to be patient with changes
in your emotional state.
- Ask
for support from people who care about you and who will listen and
empathize with your situation.
But keep in mind that your typical support system may be weakened if those
who are close to you also have experienced or witnessed the trauma.
- Communicate
your experience. In whatever ways feel
comfortable to you — such as by talking with family or close friends,
or keeping a diary.
- Find
out about local support groups that often are available. Such as for those who have suffered from natural
disasters or other traumatic events. These can be especially helpful for
people with limited personal support systems.
- Try
to find groups led by appropriately trained and experienced professionals. Group discussion can help people realize that other
individuals in the same circumstances often have similar reactions and
emotions.
- Engage
in healthy behaviors to enhance your ability to cope with excessive
stress. Eat well-balanced meals and
get plenty of rest. If you experience ongoing difficulties with sleep, you
may be able to find some relief through relaxation techniques. Avoid
alcohol and drugs.
- Establish or reestablish
routines such as eating meals at regular times and following an exercise
program. Take some time off from the
demands of daily life by pursuing hobbies or other enjoyable activities.
- Avoid
major life decisions such as switching careers or jobs if possible. These activities tend to be highly stressful.