What is Trauma?

Trauma is an emotional response to an extremely stressful or frightening event that disturbs an individual's ability to cope and function properly. These experiences tend to be sudden, unpredictable and leave a deeply negative impact on the person. A traumatized person can feel a range of emotions immediately after the event, and also in the long term. They may feel overwhelmed, helpless, shocked, or have difficulty processing what happened. Traumatic events cause physical, psychological, and emotional injury beyond one's control. Some symptoms may resolve in a few weeks, while others may take longer.

Types

Physical Trauma

Injuries to the body caused by an external force. Example: Broken bones from a car accident.

Emotional Trauma

Deep psychological distress from upsetting events. Example: Persistent fear after witnessing violence.

Sexual Trauma

Involuntary sexual experiences that cause emotional and psychological harm. Example: Sexual assault.

Psychological Trauma

Mental and emotional stress from experiencing or witnessing disturbing events. Example: PTSD after military combat.

Complex Trauma

Repeated exposure to traumatic events, often starting in childhood. Example: Long-term domestic abuse.

Signs

Mind

MIND

Unpleasant thoughts and memories of the traumatic events replaying in the mind, especially when encountering any person, place, or image that reminds them of it. It makes them feel unsafe at most times
Lower self-esteem, affecting how one looks at themselves
Repeated thoughts of death or wanting to take one’s own life. Recurrent thoughts about how life would be, if they were gone
Strong feelings of guilt and shame, as individuals tend to blame themselves, even though it isn't their fault
Difficulty in trusting others
Remembering others or making decisions becomes more difficult than before
Sudden bursts of intense fear, which can trigger physical changes. Constantly thinking about having another panic attack can become the trigger for another one

Body

BODY

One may feel keyed up or on edge, extremely anxious (hyperarousal). The feeling of 'some kind of danger is around' makes the body more sensitive and protective, making it difficult to relax
Sleep disturbances like difficulty falling asleep or having nightmares are common

Heart

HEART

Experiencing the loss of a loved one causes extreme distress resulting in grief
Fear of going through the same experience again

Action

ACTION

Self-harm (cutting, ingesting substances)
Developing dependence on alcohol or other drugs
Post-traumatic stress disorder (PTSD) - One may have experienced persistent worry due to unpleasant experiences, flashbacks or bad dreams of that episode, much like reliving the event. A physiological reaction, like the heart rate becoming faster, is common after it. In severe cases, it could lead to post-traumatic stress disorder. Intervention of a psychiatrist or an expert helps in further understanding of whether one is dealing with this condition, and to what extent

Causes

Each of the causes mentioned below can result in lasting effects on a person's emotional, mental, and physical well-being.

Accidents: Sudden, unexpected events causing physical harm or emotional shock. Example: Car crashes leading to injuries or fear of driving.

Violence: Harm caused by physical or emotional abuse from others. Example: Domestic violence causing fear and anxiety.

Natural Disasters: Severe natural events that disrupt lives and cause fear. Example: Earthquakes leading to loss of homes and feelings of insecurity.

War and Conflict: Exposure to combat or violent situations that cause mental stress. Example: Soldiers experiencing PTSD after battle.

Loss: The death or departure of a loved one causing deep sadness. Example: Grieving the death of a family member, leading to depression.

Myths and Facts

How to help self?

If experiencing flashbacks – It is sometimes important to shift your mind from reliving the moments in thought to something else. Here is how you can do it.
Each of your five senses can be used to soothe yourself, and you can also use movement.
• Vision – Look at a photo album; zone out to a poster/picture.
• Hearing – Listen to your favourite music, and play it over and over again; play an instrument or sing.
• Smell – Put on your favourite lotion; use a scented fragrance or body wash; bake cookies or pop some corn; smell freshly brewed coffee.
• Taste – Eat some of your favourite foods; non-alcoholic beverages; different flavours of ice cream. Notice the food you eat; eat one thing mindfully; don’t overdo it!
• Touch – Take a long bath or shower; pet your dog; brush your hair; hug or be hugged; put a cold cloth on your head; change into your most comfortable clothes.
• Movement – Rock yourself gently; stretch; do yoga; dance!

If having panic attacks–
Mindful relaxation – Mindfulness means bringing your awareness and attention to the present moment. One could focus on their breath with their eyes closed by following how the air enters through the nostrils, passes through the windpipe to the lungs and then releases through the same path. It helps the mind and body relax and allows you to regain control.
[Note: If it has opposite effects than the above mentioned, it may be time to consult a professional]

Calm breathing–
Breathing techniques are most effective when one breathes in and out slowly and gradually.
Steps:
1. You can sit or lie down as per your comfort.
2. Close your eyes.
3. Inhale for 5 counts through your nose and feel the air going into your stomach.
4. Hold your breath for 1 or 2 seconds.
5. Exhale for about 5 counts from your mouth.
6. Pause for a few seconds before you repeat the cycle.

Try distraction methods – When the flashbacks become too compelling, or you think of harming yourself in any way, a few effective ways of taking your mind off it are:
1. Hold an ice cube in your hand until it melts. Try and focus your senses on how it makes you feel.
2. Take a bath in cold water.
3. Scribble on a piece of paper and tear it.

Seeking professional help – It could sometimes be overwhelming and difficult to deal with the exhausting feelings and worries. Seeking help from a psychotherapist or a counsellor could help you understand how to reach a solution, and better understand the existing problems. This enables you to vent in a non-judgmental, safe space. This guidance has proven fruitful for many going through a similar journey.

How to Help Others?

Active listening– Showing interest in what they have to say, and acknowledging that you’re listening. Being able to share the experience they are going through, allows them to vent their locked-up feelings. Having a patient ear to listen is one of the best support you could provide. Knowing their day-to-day difficulties helps you better empathise with their struggles.

How to practise active listening:
1. Sometimes, individuals need more time to be ready or willing to talk. And that’s okay, and there is no pressure. Just being there and spending time with them can make a difference. Understand that silence is okay.
2. Each of us has our own set of experiences, which can affect how one feels about it. These feelings or emotions are neither right nor wrong. Hence, it’s important to let the person in need express it in the truest form.
3. When listening to the person in need, you may hear them talk about coping strategies. Help the person build on it as it had already helped them bounce back previously.

Empathy– It is the ability to put oneself in the shoes of the person in need, and understand the situation from their point of view. Create a mental picture of you going through the same situation. Observe how you feel, and it would be helpful in empathising and understanding the situation better.

The following could help while conversing:-
1. “How do you feel about it? I’m here to listen.”
2. “That sounds tough; I’m here for you.”
3. “Thank you for sharing how you’ve been feeling.”
4. You can ask clarifying questions by saying, “….. is this what you mean?”

Offer practical support–
1. Help them understand the necessity of professional intervention. Their constant worry may have fogged their ability to understand why one needs intervention.
2. Arranging a doctor’s appointment and accompanying them to visit a psychiatrist or a therapist, if they want.
3. If consulting a psychiatrist, a few medicines may be prescribed. A simple reminder to take the medication on time could help one improve.