Events that seriously threaten the safety of individuals, their family and friends can result in people experiencing extreme stress. The effects of trauma are all normal responses. Realising that everyone has a difficult time following a shock can help reduce feelings of isolation and help people understand that the feelings they are experiencing are normal. Remember that although these responses are to be expected, it is helpful to have somebody to discuss them with when they occur.

Common reactions during trauma

When we experience a threatening event, our bodies automatically respond in a way that allows us to protect ourselves or to escape from the situation. This flight or fight response involves an increase in heart rate, blood pressure, muscle tension, and breathing rate. During an extremely traumatic event this reaction will be very strong. Common reactions may include: intense fear, disbelief, numbness, anger, confusion, pounding heart, trembling or shaking, fast breathing, sweating and nausea.

Common reactions during the days following the trauma

It is also common for individuals to continue to react for some days, or even weeks, following trauma. Again, these are normal and are signs that your body is recovering from extreme stress.

The most commonly reported reactions include:

• Anxiety or fear of being alone or other frightening situations; of danger to ourselves or those we love; or of a similar event happening again
• Avoidance of situations or thoughts that remind you of the traumatic event
• Being easily startled by loud noises or sudden movements
• Flashbacks where images of the traumatic event comes suddenly into your mind for no apparent reason, or where you mentally re-experience the event
• Physical symptoms such as tense muscles, trembling or shaking, diarrhoea or constipation, nausea, headaches, sweating, tiredness
• Lack of interest in usual activities, including loss of appetite
• Sadness or feelings of loss or aloneness
• Shock or disbelief at what has happened, feeling numb or unreal, or feeling isolated or detached from other people
• Sleep problems including getting to sleep, waking in the middle of the night, dreams or nightmares
• Problems with thinking, in concentrating or remembering things
• Preoccupation with the trauma
• Guilt and self-doubt for not having acted in some way during the trauma or for being better off than others, or feeling "responsible" for another person’s death
• Anger or irritability at what has happened at the senselessness of it all; at what caused the event to happen, often asking, "Why me?"

Not everyone will experience all of these reactions to the same degree, and there may also be other reactions to add to the list. However, in most cases these symptoms will subside over a short period of time, over a few hours, days or weeks.

Looking after yourself

What to do immediately after the event

• Make sure that you are with people. Do not go home to an empty house. Get a friend or relative to stay with you
• Talk about the incident with others. Talking will help you to get over the reactions
• Remind yourself that the event is over and that you are now safe
• Get some physical exercise to help "burn off" tension and anxiety
• Avoid alcohol, drugs and sleeping pills. (They will only dull the experience and not allow you to deal properly with your feelings)
• Restrict stimulants like tea, coffee, chocolate, cola or cigarettes as you do not want to make your body even more agitated than it is already
• Try to eat something even if you do not feel like eating
• If you cannot sleep, do not lie in bed tossing and turning – get up and do something relaxing until you feel tired

How to handle the next few days

• Remind yourself that your reactions are a normal results of trauma and will pass in time
• Try to get back into your normal routine as soon as possible. You may need to gradually introduce yourself to tasks that seem difficult
• If your feel uncomfortable, afraid or anxious, take some long, slow breaths and remind yourself that you are safe and the trauma is over
• Make sure that you are doing things that are relaxing and enjoyable
• Continue to talk to your family and friends about the trauma, as this will help you to get over your feelings. Even if you feel a bit detached from other people, do not reject their support
  
• You might want to seek the support of people outside your circle of family and friends, like a health or youth work professional
• Work on your general stress levels by ensuring that you have adequate sleep, a good diet and regular exercise. Practice relaxation to help reduce nervous tension
• Allow yourself time to deal with the memories. There may be some aspects of the experience that will be difficult to forget