Tragedy: Coping with Trauma

Contents: Common Reactions to Trauma Reasons for Feeling Troubled During and After a Tragic Event Coping Strategies Related Services at the Tang Center

As details about tragedies unfold, you may find yourself shocked, scared or traumatized by this experience. For very public traumas, even those who haven't directly experienced the crisis may be affected. Most people will experience some emotional and/or physical after-effects.

Common Reactions to Trauma

• Denial, shock, numbness
• Feeling vulnerable, unsafe
• Anxiety, panic, worry
• Difficulty concentrating
• Withdrawal, isolation
• Remembering other life traumas
• Headaches, fatigue, sleep disturbances
• Helplessness, hopelessness
• Sadness, crying, despair
• Irritability, anger
• Appetite changes
• Being hyper-alert

Reasons for Feeling Troubled During and After a Tragic Event:

• The death of a loved one.
  Traumatic events often include injury and death. You may have known someone who died during a tragic event or this event may remind you of other deaths or losses. Even the death of a pet can be traumatic. Symptoms of grief and loss are similar to the post-trauma symptoms listed above, and many of the coping strategies listed below can help for grief as well.
  
  
• Post-trauma at the workplace.
  After a traumatic event, your colleagues and co-workers may also experience some of the reactions listed above. Worksite group meetings to discuss individual experiences and plans for the future can be very helpful. Remember that each person can experience trauma differently. By extending patience and understanding you can support yourself and others in readjusting to life after a crisis.
  
  
• The effects of cumulative trauma.
  Psychologically, we connect traumas. If you experience a new trauma before you've had enough time to heal from previous trauma, you may experience the separate events as related. This can lead to intensified symptoms and prolonged recovery time. As a result of multiple traumatic incidents, you may experience a greater sense of disconnectedness from yourself, others, and your work. Seek out support from a friend or counselor to help restore your sense of order and control.
  

• Fear for your own safety.
  Tragedies that occur on another college campus may create additional feelings of fear for your own safety on campus. This feeling is normal, yet it also gives us an opportunity to strengthen our community. There are some actions you can take to feel more in control of your safety and environment: pay attention to our own surroundings; talk with other students; seek counseling for yourself or group counseling for your living communities; speak up if you feel someone around you needs help - whether that means seeking counseling or calling the campus police; and review the Safety Counts campus police publication.
  
  
• Traumatized children.
  Children who have experienced a trauma first or second-hand need special attention. Children's symptoms may include excessive fears, unwillingness to go to school, nightmares, and increases in regressive behaviors such as bedwetting and thumb sucking. Give your child an opportunity to ask questions, and respond in age-appropriate ways. Remember that your child may hear others talk about the trauma, and that without clear information, s/he can gain a distorted view of the crisis. Reassure your child by increasing physical contact, keeping in touch, and making plans to do things together.

Coping Strategies
Whatever your specific situation, there are several ways to help yourself cope with your feelings and reactions.

• Talk about your feelings.
  Even when the trauma is something that is being talked about publicly, it's important to talk to others about how you feel and are affected.
  
  
• Take care of yourself.
  Feeling threatened can make you feel more impulsive. Take care of your body by watching what/how much you eat; your use of alcohol, drugs, caffeine, nicotine, sugar, and medicine; and by practicing safe sex. Be sure to do some regular exercise and be more attentive when driving.
  
  
• Take action.
  Find ways to express your feelings about the trauma. Suggestions include political action, community service, and spiritual/religious practice.
  
  
• Take time.
  This includes time to relax, reflect, and replenish in ways that are comfortable for you. Give yourself and others permission to experience post-trauma reactions. You may need time alone to pamper yourself or you may need to be with family or friends. Ask for emotional support from people you trust.
  
  
• Moderate your news intake.
  If the trauma is widely publicized, be mindful of how the media reports affect you. While having information is helpful for some crises, some people may want to limit how much they read, listen to, or watch the news.
  

Related Services at the Tang Center

For Students:

• Counseling and Psychological Services (CPS) is located at 3300 Tang Center. Students may be seen on a drop-in, urgent basis. Telephone counseling is also available. Call (510) 642-9494

For Faculty and Staff:

• CARE Services for Faculty and Staff, the UCB employee assistance program, is available for confidential support. Telephone consultations and appointments for office visits at the Tang Center are available by calling (510) 643-7754.

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