Coping with Trauma

After a traumatic event, it is important to recognize how to cope with the events. By learning how to cope with the trauma, we can grow stronger as individuals and communities. The growth will help us remain healthy and well, but also allow us to help each other when future traumatic events might occur.

Coping with Trauma

Coping with trauma can sound difficult when trying to recover, especially if we feel helpless or hopeless. Several tips below can help you, your friends, family, and the community handle trauma and stress. As you consider following the tips below, remember that recovery is possible! 

Tip No. 1: Prioritize Basic Needs

  • Food: prioritize eating at the same time and avoid concentrated sweets or fast foods if possible.
  • Safety: physical and emotional safety
  • Clothing: clothes for work and comfort
  • Shelter: a physically and emotionally safe place to stay

Tip No. 2: Care for Others, Care for Yourself

  • Use compassion and offer supportive words.
  • Seek support.
  • Avoid the use of alcohol or drugs.
  • Delay making major life decisions.
  • Give yourself grace. Feeling sad, worried, and angry is OK.
  • Try to get “good” sleep.

Tip No. 3: Restore Your Routine

  • Eat at the same time each day.
  • Drink plenty of water. 
  • Take time for rest to boost your recovery.
  • If possible, take your medicines.
  • Take time to grieve.
  • Call, text, or talk to someone you trust daily. Talk with volunteer or safety personnel if you cannot connect with a friend or family member.
  • Once out of danger and you are safe, wake up and go to bed each day at the same times.

988 Suicide & Crisis Lifeline

References:

National Child Traumatic Stress Network. (2006). Psychological First Aid Field Operations Guide 2nd Edition. Rockville, MD: National Child Traumatic Stress Network

Substance Abuse and Mental Health Services Administration. (2014). SAMHSA's Concept of Trauma and Guidance for a Trauma-Informed Approach. https://store.samhsa.gov/sites/default/files/d7/priv/sma14-4884.pdf

Substance Abuse and Mental Health Services Administration. (2022). Coping Tips for Traumatic Events and Disasters. Substance Abuse and Mental Health Service Administration. https://www.samhsa.gov/find-help/disaster-distress-helpline/coping-tips

Source: Paul Norrod, DrPH, RN, Extension specialist for Rural Health and Farm Safety

Social media post: We have some tips for coping with trauma. After you’ve suffered a physical or emotional trauma, it might feel hard to recover. You can do some basic steps to help you get back toward normal.