Many of us at some point in our lives experience a major personal tragedy or distressing incident such as being in a serious accident, the death of a loved one, or being in a disaster like a fire or terrorist attack.

These types of extreme experiences often create a flood of strong emotions and trigger feelings of stress and anxiety that can be difficult to cope with. Here are some tips to help those faced with trauma.

It is important to understand that these feelings are normal, and that it is natural for people to react differently in the same, or similar, situations. Therefore experiencing different feelings and emotions after a crisis is typical and is not unusual. Understanding the stress and anxiety related to a traumatic incident can help you to become less fearful of them and better able to cope with these feelings.

Feelings and emotions you may experience after a major event

After a traumatic incident many people will go through a process of trying to make sense of the event.

This can begin with shock and realisation before moving on to reacting and coping with the event. This last stage of the process can last for up to four weeks after the event. During this period, it is normal for people affected by a major trauma to experience different feelings and emotions such as:

• Upsetting memories such as images or other thoughts about the trauma
• Anxiety and fear of a similar event happening again
• Feelings of helplessness
• Getting upset when reminded about the event
• Aggressive feelings – feeling the need to defend oneself
• Sadness for deaths and losses of every kind
• Trouble concentrating or thinking clearly
• Bad dreams or nightmares

 You may also experience physical symptoms such as:

• Trouble falling or staying asleep
• Being easily startled
• Feeling shaky and sweaty
• Having your heart pound or feeling breathless
  

It is important to remember that these feelings and emotions are normal after a traumatic event and are a sign that your mind and body are trying to cope with the experience.

What can you do to cope with these feelings?

It is important to look after yourself and to help your mind and body cope with any emotions and feelings you may be experiencing. You may find the following suggestions helpful:

• Do maintain a good routine with diet, rest and exercise
• Do talk about your feelings or experiences with those who care
• Do take time out to be with those who are most important to you
• Do avoid excessive alcohol and other forms of escapism
• Do express your emotions
• Don’t avoid talking about what has happened
• Don’t bottle up your feelings
• Don’t forget that children experience similar feelings. Do let them talk about their emotions and express themselves in games and drawings
• Do encourage children to return to school and resume their usual activities
• Do speak to your doctor or GP if you are concerned about any of your feelings and emotions or if they fail to go away, particularly if they are still present four weeks after the event