Coping with disaster, trauma

Some ideas on how to come to terms with traumatic experiences and how you can lighten the emotional pain related with it.
General guiding principles:
l    Recognise that you have been through a highly stressful experience and accept that you will have psychological reactions to it. Excessive denial, or refusal to accept your feelings may delay the recovery process;
l    Seek out other people’s physical and emotional support. Talk about your feelings to other people who will understand, particularly those who have had a similar experience and
l    Try not to block out thoughts of the incidents or avoid reminders of it. Rather, you will need to think and talk about it. Face up to the reality, bit by bit, will help you comes to terms with the experience. Similarly, it is important not to bottle up your feelings, but instead express them. Talking with others about your reactions to the trauma is part of the natural healing process and will help you accept what has happened.
PHYSICAL: 
l    Regular exercise (like walking, cycling or jogging) is good at reducing the physical effects of stress and trauma;
BEHAVIOUR:
l    Try to resume a normal routine as quickly as possible, but take it easy; do not throw yourself into activities or work in an attempt to avoid the unpleasant feelings and memories;
l    Do things you enjoy and be nice to yourself. Try to schedule at least one enjoyable activity each day and;
THOUGHTS:
l    Recurrent thoughts, dreams and flashbacks are normal. Don’t try to fight them. They will decrease in time;
l    Talk about the incidents, and how you are feeling to people who care about you. Even though this process is painful, it is the best way of coming to terms with your experience; and
l    Some people find that keeping a journal or diary is very helpful. Especially when you can’t talk to others about how you feel, writing it down is almost as good.
EMOTIONAL:
l    Give yourself permission to feel rotten -you’ve been through a traumatic experience. Feeling bad is    unpleasant, but don’t over-react-you can cope with it for a while; and
l    You are having reactions; don’t label yourself as crazy.
Some hints for family members and wantoks:
l    Spend time with the traumatised person and reassure them that they are safe.
After a trauma, people can come out wiser and stronger. Your experiences may help you to cope better with the stresses of everyday life. Have confidence in yourselves; take a deep breath and walk the walk our lord took. Keep life simple and enjoy the gifts of life and trust your natural feelings.

For queries write to:Dr Uma Ambi
Principal Adviser
Mental Health Services
C/o Kundu 2-Beautiful Mind,
 P.O Box 8, Boroko, NCD