Strategies And Tips For Coping With Traumatic Events

After experiencing a traumatic event, survivors may have difficulty coping and understanding where to turn for support. For this reason, many support systems and coping mechanisms have been developed and tested by psychologists to help people with trauma start to heal and make positive changes in their lives. Reviewing these coping mechanisms and the research behind them can be a way to start prioritizing your mental and physical well-being. 

What is a traumatic event? 

A traumatic event is a stressor that causes a person immense distress. Traumatic events may include but are not limited to events like: 

• War
• Violence
• Natural disasters
• Physical abuse
• Sexual assault
• The sudden loss of a loved one
• Car crashes
• Homelessness
• Extreme financial problems
• Bullying
• Chronic illness
• Emotional abuse 

In the immediate aftermath of traumatic experiences, people often experience post-traumatic stress. This stress may manifest in mood swings, upsetting memories and thoughts of the event, difficulty concentrating, difficulty falling asleep or staying asleep, and other mental, emotional, and physical symptoms. 

Strategies for coping with traumatic events

After experiencing a traumatic event, no matter how much time has passed, the following coping strategies may help you move forward and heal. If you struggle to do so on your own, consider working with a therapist to build a treatment plan unique to your situation. 

Face your feelings

Often, the feelings a person has after experiencing trauma are so intensely negative that they want to avoid them at all costs. However, experts warn that not processing emotions surrounding trauma may only worsen them with time. 

How you face your feelings related to trauma is up to you and your own personal preferences. Some people are most comfortable processing alone, whether by sitting quietly and attending to their feelings with mindfulness or journaling about them. Others may perceive more safety in processing emotions through conversations with family, close friends, or a trusted mental health professional.

Connect with people

The American Psychological Association (APA) names connecting with others as a way to cope with traumatic stress. The temptation to self-isolate can be strong after trauma, but loved ones may be there for you once you are ready to discuss the trauma. Even if you aren't prepared to talk about it, spending time with friends and family can distract you from negative thoughts and help you relax. If you're struggling with life tasks due to traumatic stress, consider asking those close to you for help.

According to the Substance Abuse and Mental Health Services Administration (SAMHSA), when you are ready to talk about the traumatic event you experienced, there may be benefits to talking with people who went through the same trauma as you, as well as talking with those who did not. People who have had similar experiences may better understand what you're going through, but those who haven't may have a more objective outlook on the situation and be able to provide extra support. If you don't have close friends and family to turn to, consider seeking a support group, whether in-person or virtual.

Get moving

Research shows that exercise may reduce post-traumatic stress. A review of 19 research studies on aerobic exercise found that aerobics potentially reduces PTSD symptoms in people with the disorder. Aerobic exercise includes walking, running, dancing, bicycling, playing sports, or engaging in other physical activity that increases heart rate. Prioritizing exercise while receiving other treatment, like therapy, may increase one’s results. 

Experts aren't entirely sure why physical activity eases traumatic stress, but they have multiple theories. Movement may help people become less sensitive to physical reactions that occur when the nervous system is aroused. Exercise may also help improve cognitive function, which trauma can impair. Finally, physical activity may reduce inflammation, positively impact brain structure, and regulate hormones related to the stress response.

Take care of yourself

Trauma can be overwhelming, and in its wake, it may be tempting to let self-care fall by the wayside. However, taking care of yourself can improve your health after trauma, as it can help you maintain your routine and prioritize yourself. 

Try to maintain a consistent routine by going to sleep, waking up, and eating meals at the same time each day. Eat nutritious foods that balance different food groups. If cooking is difficult, ask to eat with friends or opt to go out to eat or order meal delivery instead of skipping meals. In addition to eating and sleeping as well as you can, consider spending time in nature or participating in activities that you find soothing or enjoyable.

Practice mindfulness

Experts often recommend mindfulness practices, such as deep breathing, body scans, guided meditations, and other meditation and relaxation tools, as a person processes trauma. Mindfulness can help a person become aware of the intense emotions they are experiencing related to the trauma, learn to tolerate feeling those emotions, and eventually remain calm in the face of memories of the traumatic event. If practicing mindfulness alone is overwhelming, consider listening to guided meditation recordings, attending mindfulness group events, or working with a therapist or coach knowledgeable in mindfulness techniques.

Consider forgiveness

Forgiveness has been found to help some people cope with trauma. For example, if a person experiences violence, emotional abuse, or sexual assault, choosing to forgive the person or people who enacted this trauma may help them cope and lead to a sense of freedom. Forgiveness doesn't mean contacting people who have caused harm or clearing them of their wrongdoing. Instead, forgiveness means letting go of anger and blame and rewriting one's story from an optimistic outlook.

The forgiveness approach to trauma recovery is often controversial, and no one is required to forgive anyone for causing harm. No one should be rushed into forgiveness or made to believe that they will not recover from trauma unless they forgive the perpetrator of the trauma. Healing from trauma is a unique journey. Only explore forgiveness if it seems right for you and your situation.

In some cases, an individual may want to explore self-forgiveness after trauma. Although trauma is often not a person's fault, self-blame is a common experience afterward. Learning to let go of that blame by forgiving oneself may bring peace. If you struggle to positively connect with yourself in this way, talking to a therapist about your feelings and self-beliefs may be beneficial. 

Avoid negative coping mechanisms

Experiencing trauma often puts a person at a higher risk for substance use. However, turning to substances like alcohol, cannabis, substances, or prescription medications used against a doctor’s instructions may numb or distract a person from traumatic stress in the short term, worsening their problems in the long term. Even if you don't have a history of a substance use disorder (SUD), try to avoid substance use while processing trauma. 

Pause decision-making

People might not have the sense that they’re "themselves" in the wake of trauma. Experts recommend not making major life decisions while being heavily impacted by a traumatic event. In some cases, trauma may be so intense that a person wants to escape anything that reminds them of the traumatic event. However, as they begin healing, they may regret having made difficult-to-reverse decisions while in that state of mind, such as moving far away, quitting a job, or getting divorced.

Be patient

Traumatic events can be overwhelming, so people may want to move past them quickly and avoid thoughts of what occurred. The National Center for PTSD, which is housed within the US Department of Veterans Affairs (VA), reminds those who experience traumatic events that recovering from trauma is a process that takes time. Having ongoing strong feelings in response to trauma is normal. 

The process of recovery often requires people to actively work on coping in healthy ways every day to regain confidence and see symptoms lessen. However, recovering from trauma doesn't mean completely forgetting upsetting memories or never having negative emotions or thoughts about what happened. Being patient with yourself, accepting how you feel, and knowing that your improvements will be gradual may help. The symptoms of trauma often don’t disappear overnight. Instead, they may gradually lessen over time, day by day, as you continue practicing healthy habits. 

Try therapy for traumatic stress 

Experts consider therapy the go-to treatment when traumatic stress is ongoing and leads to acute stress disorder (ASD) or post-traumatic stress disorder (PTSD). A person can also try therapy before a disorder develops to help them get through the initial traumatic event. 

Some people may prefer attending therapy remotely since it allows them to enter sessions from the comfort and safety of the home or the wi-fi-enabled location of their choice. Through online platforms like BetterHelp, clients can also choose between phone, video, or live chat sessions and access support groups to talk to others about their challenges. 

A systematic review and meta-analysis of 54 randomized controlled trials found that, overall, remote cognitive-behavioral therapy (CBT) is as effective as in-person therapy when treating people with various disorders, including post-traumatic stress disorder (PTSD). The study authors conclude that remote CBT is an evidence-based way of improving psychological and physical symptoms and can expand access to treatment.