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Coping with Trauma
By Annette Richmond
It's been several weeks since the September 11th terrorist attacks. Still, for many of us, getting back to work hasn't been easy. Across the nation people are reeling from the emotional aftershocks. So, if you're feeling sad, distracted, sleepless and even depressed, you should know that you are not alone.
The recent tragedy has taken an emotional toll on most Americans, particularly women, according to a September 19th report from the Pew Research Center, For the People & the Press. Among those surveyed, 79% of women compared with 62% of men reported feeling depressed since the attacks.
And depression isn't the only effect. The majority of female respondents (53%) were experiencing a lack of focus compared to less than half of their male counterparts (44%). Women (40%) also were more likely to be suffering from insomnia than men (26%).
These feelings are normal. Feelings of shock and denial are typical reactions to terrorism, particularly right after the event according to Managing Traumatic Stress: Tips for Recovering From Disasters and Other Traumatic Events from the American Psychological Association (APA).
Once the initial shock subsides our responses differ from person-to-person. Here are some of the common reactions you can expect after a traumatic event:
- Feeling irritable, anxious, nervous, moody and even depressed
- Having difficulty concentrating and making decisions
- Experiencing flashbacks of the event, which may include physical reactions like a rapid heartbeat and/or sweating
- Disrupted sleeping and eating patterns, for example oversleeping or insomnia
These effects can take their toll on your person and professional lives. Many people experience more conflict with family, friends and coworkers. Some become withdrawn. Others lose interest in even their favorite activities.
How Long?
How long can you expect to experience these feelings? That depends a lot on you and your particular circumstances. While everyone is different, here are some things to think about.
- How intense was your loss? If you knew someone injured or lost during the attacks, or know someone who did, it will probably take you longer to heal.
- How strong are your coping skills? If you usually handle stress well, you probably will find this trauma easier to cope with.
- What else is going on in your life? If you were already in a stressful situation, maybe experiencing health or family problems, it will likely take you longer to recover.
Getting back to normal is not something that happens overnight. Getting back to a sense of normalcy takes time. In the meantime, here are some ways to help you cope with your emotions:
- Allow yourself to heal, give yourself time to mourn for your losses whatever they may be, from the loss of a loved one, to your child's loss of innocence or your own sense of losing control.
- Talk to someone, whether that means seeking out friends, family or professional help. Find out about local support groups.
- Express your feelings, you may want to jot down your thoughts in a diary or writing a letter to a friend who's missing.
- Take care of yourself, eat right and get plenty of rest. Make time to exercise and relax. If you're having trouble sleeping try mediation or yoga. Avoid alcohol and drugs.
- Take a break, turn off the TV and get out. Do something enjoyable like going to the movies, to a sporting event or out for a bite to eat with friends.
Know that feeling sad, and even depressed, right now is normal. Most of us are having trouble getting back into the swing of things. And that's OK, for now.
However, if feelings of depression - poor appetite or overeating; disrupted sleep patterns; fatigue; low self-esteem; difficulty concentrating; and feelings of hopelessness and/or sadness - persist you should consider getting professional help. Ask friends for referrals. Contact your local American Red Cross; many have therapists available to help you.
Doing something for others is a good way to feel better: donate blood, give financially, and/or volunteer your time. Get out and support our economy. Just make sure to take care of yourself. Because you can't help anyone else unless you help yourself first. Be well.
For more information visit:
Pew Research Center, For the People & the Press
American Psychological Association
American Red Cross
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