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Coping With Trauma
Self Care After a Traumatic Event
Dealing with Traumatic Experiences: Self Care & Care
for Others
Suggestions on Ways to
Care for Yourself after a Traumatic Event or Disaster:
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Don’t be isolated
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Use natural support systems, friends, families, & co-workers
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Communicate your experience with those close to you or keep a
diary.
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Avoid telling stories in a repetitive way that may deepen the
trauma.
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Watch news in time limited intervals and then turn the news
off.
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Focus on your personal resources, the things that make you
feel calm,
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strong, and grounded. Don’t get preoccupied with the things
you can’t control.
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Do things that allow you to get your mind off the trauma:
watch a movie, knit, garden, cook, play with children
or a pet.
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Eat well-balanced meals and get plenty of rest. If having
difficulty sleeping, try some relaxation exercises
before bedtime. Avoid caffeine, alcohol, and drugs.
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Establish or re-establish routines.
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Avoid making major life decisions such as switching careers or
jobs.
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Volunteer to help by donating blood or send money to victims.
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Get involved in groups, lead by trained professionals, that
process the traumatic event.
What to Expect after a Traumatic Event:
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Emotional Reactions:
shock, fear, denial, grief, anger, helplessness,
hopelessness, feeling numb or empty, diminished
ability to feel interest, pleasure, and love
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Physical Reactions:
tension,
fatigue, edginess, insomnia, bodily aches or pain,
being startled easily, racing heartbeat, nausea,
change of appetite, change in sex drive.
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Cognitive Reactions:
confusion,
disorientation, worry, shortened attention span,
difficulty concentrating, memory loss, recurring
thoughts or nightmares, unwanted memories
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Interpersonal Reactions:
distrust,
conflict, withdrawal, work problems, school problems,
irritability, loss of intimacy, being over-controlling
2001
DePaul University, 1 E. Jackson,
Chicago, IL 60604 |
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