Steps to Coping with Traumatic Stress Reactions (From the National Center for PTSD)
When trauma survivors take direct action to cope with their stress reactions, they put themselves in a position of power. Active coping with the trauma makes you begin to feel less helpless. Active coping means accepting the impact of trauma on your life and taking direct action to improve things. Active coping occurs even when there is no crisis. Active coping is a way of responding to everyday life. It is a habit that must be made stronger.
Know that recovery is a process
Following exposure to a trauma most people experience stress reactions. Understand that recovering from the trauma is a process and takes time. Knowing this will help you feel more in control.
Having an ongoing response to the trauma is normal.
Recovery is an ongoing, daily process. It happens little by little. It is not a matter of being cured all of a sudden.
Healing doesn't mean forgetting traumatic events. It doesn't mean you will have no pain or bad feelings when thinking about them.
Healing may mean fewer symptoms and symptoms that bother you less.
Healing means more confidence that you will be able to cope with your memories and symptoms. You will be better able to manage your feelings.
Positive coping actions
Certain actions can help to reduce your distressing symptoms and make things better. Plus, these actions can result in changes that last into the future. Here are some positive coping methods:
Learn about trauma and PTSD
It is useful for trauma survivors to learn more about common reactions to trauma and about PTSD. Find out what is normal. Find out what the signs are that you may need assistance from others. When you learn that the symptoms of PTSD are common, you realize that you are not alone, weak, or crazy. It helps to know your problems are shared by hundreds of thousands of others. When you seek treatment and begin to understand your response to trauma, you will be better able to cope with the symptoms of PTSD.
Talk to others for support
When survivors talk about their problems with others, something helpful often results. It is important not to isolate yourself. Instead make efforts to be with others. Of course, you must choose your support people with care. You must also ask them clearly for what you need. With support from others, you may feel less alone and more understood. You may also get concrete help with a problem you have.
Practice relaxation methods
Try some different ways to relax, including:
Muscle relaxation exercises
Breathing exercises
Meditation
Swimming, stretching, yoga
Prayer
Listening to quiet music
Spending time in nature
While relaxation techniques can be helpful, in a few people they can sometimes increase distress at first. This can happen when you focus attention on disturbing physical sensations and you reduce contact with the outside world. Most often, continuing with relaxation in small amounts that you can handle will help reduce negative reactions. You may want to try mixing relaxation in with music, walking, or other activities.