Special Topic: After a Trauma

Tips for managing anxiety after a trauma

Fear and anxiety are a normal response to trauma, and no one should be embarrassed about having it. The problem is that we live in a world that changes every day, sometimes with devastating occurrences. Learning to manage our responses to these events is crucial to moving on with our lives. It’s often necessary to sort through our anxious thoughts with friends, family, or even a professional, at times. The tips below are suggestions for managing your feelings.

Ask for help if you need it. If you find yourself unable to function or if you are concerned about your level of anxiety, talk to a professional. Specific problem signs include sleep difficulties, loss of appetite, loss of interest in your usual activities, irritability, obsessive (or uncontrollable) thoughts, overwhelming guilt, and difficulty concentrating. Having one or more of these symptoms does not necessarily mean that you have a disorder of some kind or that you will need to be in therapy for a long time. If you want to get control of your life back, however, you may need help doing so, and you shouldn't be embarrassed about asking for it.
Spend time with family and friends. Talking with your loved ones about what is happening is helpful for both you and them. And spending time getting your mind off current events is also helpful. Family and friends remind you of what is important in your life and help you feel loved and secure.

Find out what is being done for your personal safety. What is your university doing to keep you safe? What resources are available to you? What is your local community doing to reduce the risk of a traumatic event? Is there an Emergency Plan in place? Do not hesitate to ask.
Take steps to keep yourself and your family safe. Rather than becoming panicky about news reports become knowledgeable on what you would do if you encountered a crisis. Learn CPR and first aid. Know the route to your local hospital. Think of concrete steps you can take to stay safe rather than allowing yourself to be swept up in anxiety about what could happen.
Control your exposure to the news; don't let the news control you. It may be tempting to keep the television or radio on all the time, but try reducing your news intake and see if it reduces your anxiety. Set specific guidelines for yourself regarding your news intake each day. Decide whether you will watch, read or listen to the news. Decide how long and when you will do it. You may also find that reading the news rather than watching it will keep you informed without overloading your emotions.
Help your mind by taking care of your body. Get enough sleep each night (and if you're having trouble, talk to your doctor). Eat healthy and regular meals. Exercise. Lessen your intake of alcohol and caffeine. Try to stick to a routine for a while.
Help other people. Many people react to a traumatic event by reaching out to others. This may be connected to the event or just to someone else in your community. We often become sensitized to the needs of others when we are faced with a traumatic situation. If you already have, keep doing it or think of other ways to help.
Take time to enjoy yourself. It is not wrong to have fun even during difficult times. Take time to return to hobbies or pursuits you have enjoyed in the past. Get out of your house or room and enjoy activities with friends and family. Look for interesting thing to do and invite one or more person to join you. If you're having trouble feeling happy or having fun, it may be time to talk to a counselor about how you're feeling.

Here is an additional resource that may help you

• Grief

Adapted from Tips for managing anxiety about terrorism By Cathleen Henning