Coping with Trauma
What is a crisis communicator?
"A crisis communicator is a skilled professional who calmly navigates turbulent waters. They're the lighthouse in a storm, guiding others through crises with clear communication, empathy, and strategic thinking. They understand that in the face of adversity, words matter more than ever. A crisis communicator is not just a spokesperson; they're a trusted advisor, a problem-solver, and a guardian of trust, dignity, and reputation."
~ Eric N Poirier ~
Trauma can feel overwhelming, both when it's happening and as you begin to heal. Please know that your experience isn't unusual; your feelings and reactions are a natural physiological response.
As you navigate your journey of post-traumatic growth and healing, you might find it helpful to explore new and positive coping techniques. These strategies generally fall into three categories.
Behavioural: What we do
- Exercise take a walk, jog, trauma informed martial arts programs, etc
- Reduce caffeine, alcohol, tobacco etc
- Eat properly
- Get lots of rest
- Talk to friends, family, spiritual advisor, or someone you trust
- Learn relaxation exercises, breathing, etc
- Try to avoid medication
- Gather with family, friends to tell your story
- Seek professional help if necessary
- Do not isolate yourself participate in community responses etc.
- Go back to work and resume functioning within your family as soon as possible (at a reasonable pace)
Emotional: What we feel
- Spend time with friends
- Involve in relaxation activities, yoga, meditation, sauna, whirlpool etc.
- Maintain a sense of humour
- Learn to express yourself emotionally do not shut out your feelings
- Recognize your feelings (allow time to understand the incident, grieve, etc.)
- Accept that others do not know what to say or do for you
- Accept that others do not understand what you have been through
- Forgive yourself for any short comings you felt you showed
- Give yourself time to mend
- Recognize that some things may never be the same again
Cognitively: What we think
- Avoid self defeating thoughts
- Use thought stopping (for example say “STOP! I did not cause this to happen.”)
- Stop second guessing
- Remember that your behaviour was based upon information you had available at that time (there may be circumstances beyond your control - accept that)
- Focus on your thoughts and the things you do well
- Avoid blaming yourself and others
- Accept your feelings of vulnerability and acknowledge what there was about the event that you are able to control and what was beyond your control
- Acknowledge your fear, identify what you did to respond to survive
- Focus on the future, set goals, identify priorities
- When you feel stressed find a quiet spot to think and relax
(Traumatology Institute)
Navigating Trauma Together
Remember that everyone processes traumatic events differently. Try to be patient with others who might be irritable or short-tempered. Stay informed about available resources, but be mindful of spreading rumors. Always verify information if you're unsure.
It's important to avoid becoming isolated or overly dependent on others. Get involved in decisions that affect you and work towards finding your own solutions. This can help you regain a sense of agency and control.
Connect with your community by participating in group activities and offering support to others. Be open to both giving and receiving help.
Quote ~Dr. Stephen Porges~
"We are not stuck in the patterns that we're in right now. We can change those patterns. We can shape our system toward more regulation, toward more ability to feel safe in connection, to move through the world in a different way. And the biology, the research, tells us that this is in fact true."