Trauma and Mental Health

Trauma is a deeply distressing or disturbing experience that can have a profound impact on an individual's mental health. It encompasses events that are stressful, frightening or out of one's control, whether they occur as a single incident or over an extended period.

While most people will encounter a traumatic event at some point in their lives, the way in which they are affected can vary significantly. Trauma can manifest at any age and its effects may linger long after the initial incident.

It is crucial to recognise the role that trauma plays in shaping mental wellbeing and to provide appropriate support and resources for those who have endured such experiences. Only through a comprehensive understanding of the relationship between trauma and mental health can we hope to develop effective strategies for prevention, intervention and recovery.

Trauma can cause strong feelings and difficult experiences. It can take time and support to be able to cope. But there are things you can try that might help with how you're feeling.

Some strategies that may be helpful include: 

- Seeking professional support, such as from a therapist or counsellor

- Engaging in self-care activities that bring you comfort and relaxation

- Maintaining a healthy routine with adequate rest, nutrition, and exercise

- Connecting with trusted friends and loved ones who can provide a listening ear

- Practising mindfulness and other stress-management techniques

Remember, there is no shame in needing support. Caring for yourself after a traumatic experience is a sign of strength, not weakness. With the right tools and resources, you can navigate this challenging time and emerge stronger than before.

When faced with the aftermath of trauma, it is common to neglect our basic needs for nourishment and rest. These fundamental self-care practices, however, are crucial in providing the mind and body with the energy required to process the traumatic experience.

While sleeping and eating may feel immensely challenging in the wake of trauma, it is essential to make a concerted effort to attend to these basic requirements. 

Resting and hydrating oneself can imbue the mind with the necessary resources to navigate the complex emotions and considerations that arise in the trauma's wake.

If obtaining sufficient sleep proves difficult, it is advisable to allocate time to simply sit or lie down, allowing the body to recuperate when possible. 

The importance of honouring one's need for rest, even if it falls outside of one's typical sleep schedule, cannot be overstated.

In some situations, we might dissociate during or straight after a trauma. Dissociation is when you feel disconnected from yourself and the world around you. It's a way our minds might react to keep us safe. In some situations, it might not always be safe to experience the current moment.

Dissociating can separate our mind from this. It doesn't always mean you're unable to move or do anything. You might actually be doing a lot that you don't realise or remember. What's important is that you're safe.

The effects of trauma can last a long time. They might go away and come back. Or they can show up for the first time, long after the trauma has happened. We might experience overwhelming, distressing feelings related to the trauma at random times. This can happen even if we're feeling happy and well overall.

These are some tips for coping with difficult feelings in the moment.

Flashbacks

• Tell yourself that you're safe and the trauma isn't happening now.
• Touch or hold an object that reminds you of the present.
• Describe your surroundings out loud, count your footsteps while walking, or try to remember the lyrics to a song to distract yourself.
• Count objects of a certain type or colour.

Panic attacks

• Breathe slowly in and out while counting to five. There are videos online and apps you can use to help pace your breathing.
• Stamp on the spot.
• Taste mint-flavoured sweets or gum, or something sour.
• Touch or cuddle something soft.
• Wrap a blanket around you. A weighted blanket can help, if you find a sense of pressure comforting.

Having nightmares

• Remind yourself that you're safe.
• Do something calming before you try going back to sleep. This could be out of bed, if it helps you feel calmer. 
• Have an object next to your bed that helps ground you or makes you feel calm.
• Try to avoid drinking, eating or smoking things that keep you awake and alert.

Feeling like you want to self-harm

• Rub ice over where you want to hurt yourself.
• Massage your hands or the place you want to hurt yourself.
• Stick sellotape or a plaster on your skin and peel it off.
• Take a cold bath or shower.

Feeling sad, depressed or lonely

• Write down your feelings or keep a journal.
• Do something creative.
• Talk to someone you trust. Or try peer support, to share how you feel with people who have similar experiences.
• Spend some time in nature. This could be going outside, or just opening a window for some fresh air.

cited from https://www.mind.org.uk/information-support/types-of-mental-health-problems/trauma/coping-with-trauma/