PFA is based on the idea that distress is normal after a traumatic event. It’s now used to help people who have experienced any type of trauma. One is Psychological First Aid (PFA), originally designed to help children, adolescents, adults, and families in the aftermath of a disaster or terrorism. Psychologists can provide evidence-based interventions to help you cope with traumatic stress or acute stress disorder. Support from loved ones or a mental health professional can help a lot as you get back in the groove. Gradually, try to ease back into a normal routine. Though avoidance is normal, too much of it can prolong your stress and keep you from healing. But not leaving the house, sleeping excessively, isolating yourself from loved ones, and using substances to escape reminders are not healthy ways to cope over time. It’s normal to want to avoid thinking about a traumatic event. And seek out other healthy coping strategies such as art, music, meditation, relaxation, and spending time in nature. Prioritize self-care. Do your best to eat nutritious meals, get regular physical activity, and get a good night’s sleep.You can also ask loved ones to help you with household tasks or other obligations to relieve some of your daily stress. If you feel ready to discuss the traumatic event, you might talk to them about your experience and your feelings. Identify friends or family members for support. Psychologists and other researchers have found that these actions can help: The good news is that there are very effective ways to cope with and treat the stressful effects of trauma. Preexisting medical conditions could be affected by disaster-related stress. Headaches, nausea, and chest pain may occur and could require medical attention. You might also become withdrawn, isolated, or disengaged from your usual social activities. Increased conflict, such as more frequent disagreements with family members and coworkers, can occur. These “triggers” may be accompanied by fears that the stressful event will be repeated. Sirens, loud noises, or other environmental sensations may stimulate memories of the disaster creating heightened anxiety. Sleep and eating patterns also can be disrupted-some people may overeat and oversleep, while others experience a loss of sleep and loss of appetite. It may be difficult to concentrate or make decisions. These memories may occur for no apparent reason and may lead to physical reactions such as rapid heartbeat or sweating. You might have repeated and vivid memories of the event. Changes to thoughts and behavior patterns.You may also feel more irritable or moody than usual. You may be anxious, nervous, overwhelmed, or grief-stricken. Once these initial reactions subside, people can experience a variety of thoughts and behaviors. įollowing a traumatic event, people frequently feel stunned, disoriented, or unable to integrate distressing information. How people react and respond to trauma can vary, according to the National Center for PTSD.
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