Trauma

Emotional and psychological trauma is the result of extremely stressful events that shatter your sense of security and make you feel helpless and threatened. Psychological trauma can leave you with frequent disturbing feelings, memories, and anxiety that won't go away. It can also make you numb, isolated and distrustful of other people.

Traumatic experiences are often related to threats to life or health, but any situation that overwhelms and isolates you can cause trauma, even if it does not cause physical harm. What makes an event traumatic is not what actually happens, but how you feel about it. The more scared and helpless you are, the more likely you are to be traumatized.

Emotional and psychological trauma can be caused by:

From one-time events such as an accident, injury or violent attack, especially if it was unexpected or happened in childhood. From ongoing and never-ending stress, such as living in a crime-ridden neighborhood, battling a life-threatening illness, or experiencing repeated traumatic events such as bullying, domestic violence, or childhood neglect. Often overlooked for reasons such as surgery (especially in the first 3 years of life), the sudden death of a loved one, the breakdown of an important relationship, or a humiliating or deeply disappointing experience, especially if someone was intentionally cruel. Coping with the trauma of a natural or man-made disaster can present unique challenges—even if you weren't directly involved in the event. In fact, while it is highly unlikely that any of us will ever be a direct victim of a terrorist attack, plane crash, or mass shooting, for example, we are all regularly bombarded with horrific images on social media and news sources of people who have been. Repeated viewing of these images can overload your nervous system and cause traumatic stress.

Whatever the cause of your trauma, whether it happened years ago or yesterday, you can make healing changes and move on.

Symptoms of psychological trauma 

We all respond to trauma differently, experiencing different physical and emotional reactions. There is no "right" or "wrong" way to think, feel, or respond, so don't judge your own or other people's reactions. Your reactions are NORMAL reactions to ABNORMAL events.

Emotional and psychological symptoms: 

• Shock, denial or disbelief.
•  Confusion, difficulty concentrating. 
• Anger, irritability, mood swings.
•  Anxiety and fear.
•  Guilt, shame, self-blame. 
• Withdrawing from others.
•  Sadness or hopelessness. 
• Loss of connection or numbness. 

Physical symptoms:

• Insomnia or nightmares. 
• Tiredness. 
• Easily startled. 
• Difficulty concentrating.
• Rapid heartbeat.
• Nervousness and restlessness.
• Aches and pains. 
• Muscle tension.

Healing from trauma 

Symptoms of trauma usually last from a few days to a few months, gradually dissipating as you processes unpleasant event. But even if you feel better, you may occasionally be plagued by painful memories or feelings - especially when something reminds you of a traumatic event, such as its anniversary, reminiscent smells, situations, people, events, etc.

If your psychological symptoms of trauma don't improve—if they get worse—and you find yourself unable to move on from the event for a long time, you may be experiencing post-traumatic stress disorder (PTSD). Although emotional trauma is a normal response to an upsetting event, it turns into PTSD when your nervous system becomes "stuck" and you remain in psychological shock, unable to understand what happened or process your feelings.

Regardless of whether the traumatic event involves death or not, as a survivor you have to deal with the loss of security, at least temporarily. The natural response to this loss is grief. Like people who have lost a loved one, you must go through the grieving process. The following tips will help you cope with grief, heal from trauma, and move on with your life.

• Accept support: First, to overcome trauma, you need to want to heal and be willing to accept help and support. Perhaps most of your healing journey is on your own, or perhaps it involves a lot of community support or individual therapy. Whatever path it naturally takes, you have the best chance of a good recovery if you are open to support.
  
• Find the right help: Trauma can affect both your physical and mental health, so it's important to find the right help for both. You can contact your family doctor for advice on how to take care of your body and avoid post-traumatic health problems. You can also seek professional help for your mental health, such as a psychologist, psychiatrist, or counselor who specializes in trauma and PTSD. They may offer you various treatment options, such as psychotherapy, medication, cognitive-behavioral therapy, eye movement desensitization and retraining (EMDR), or other techniques to help you cope with and overcome your trauma.
  
• Connect with others: Trauma can make you feel lonely and isolated, but you are not alone. It's important to connect with other people who understand and support you. You can talk to your loved ones, friends, trusted people or join support groups where you can share your experiences and listen to others. It helps you feel less alone and more part of a community that helps you heal. You can also find support and comfort in your faith, values or thoughts that give you strength and hope.
  
• Get physical: Trauma can make you feel trapped in your body and mind, but physical movement can help you release tension and stress. Physical activity can improve your mood, increase your self-esteem, reduce your anxiety and depression, and improve your sleep. You can choose any type of movement that you like and are suitable for, such as walking, running, cycling, dancing, yoga, gymnastics or sports games. Move as often as possible, but don't overdo it. Find a balance that is comfortable and enjoyable for you.
  
• Take care of yourself: Trauma can leave you drained and exhausted, so it is very important to take care of yourself and your needs. Try to get enough sleep, eat a healthy and balanced diet, avoid alcohol and drugs that can worsen your symptoms, and find time for relaxation and entertainment. Do things that make you happy and that lift your spirits, such as reading books, watching movies, listening to music, playing games, doing arts or crafts, visiting nature or pets. Be kind and patient with yourself, don't criticize or blame yourself. Be proud of your achievements and successes, big or small.
  
• Express yourself: Trauma can make you feel confused, scared, angry, guilty, or ashamed. These are normal feelings, but you don't have to keep them to yourself. Express yourself and your feelings in different ways that help you understand and process them better. You can write your thoughts and emotions in a diary, poems, stories or letters. You can draw, paint, sculpt or make other art that expresses your inner world. You can talk about your feelings with a trusted person who will listen and support you. You can also use other forms of expression, such as music, dance, theater or meditation. Find what works for you and what makes you feel better.
  
• Meaning of the story: Trauma can shake your worldview and meaning of life, but you can find new meaning and purpose in your life. You can ask yourself what you have learned from the trauma, how it has changed you, what your values and priorities are, what you want to do and how you want to live. You can find inspiration and motivation from others who have overcome trauma and who have used their experience positively. You can also contribute to the well-being of others, for example through volunteer work, donations, mentoring or other assistance. It helps you feel useful and needed and helps you connect with others.