Recognizing and Dealing with Traumatic Stress Reactions

Distressing memories, images, or thoughts

• Remind yourself that they are just memories
• Remind yourself that it is natural to have some memories of the traumatic event
• Talk about them with someone you trust
• Remind yourself that memories will lessen with time

Anxiety or panic

• These reactions are not dangerous
• You are not going to die or have a heart attack
• It is important to focus on your breathing
• Take calm and deep breathes
• As you inhale, slowly count to 4, then exhale while counting to 4, and repeat

Flashbacks

• Keep your eyes open; look around and notice where you are
• Remind yourself where you are, and that you are in the present, while the trauma happened in the past
• Get up and move around
• Tell someone you trust about what is happening
• Remind yourself that this is a common reaction
• Tell your doctor or counselor about the flashback

Trauma-related dreams or nightmares

• If you awaken from a dream in panic, remind yourself that you are just reacting to a dream and not in any real danger
• Get out of bed to reorient yourself
• Engage in a calming activity, like drink a glass of milk or pet the dog
• Talk to someone if possible
• Tell your doctor

Difficulty falling or staying asleep

• Keep to a regular sleep schedule
• A void strenuous exercise before going to bed
• A void using your sleeping area for anything other than sleep
• Avoid using alcohol, tobacco, or caffeine
• Do not lie in bed worrying, instead get up and do something pleasant

Difficulty concentrating

• Slowdown
• Give yourself time to focus
• Write things down
• Break tasks up into to simple chunks
• Determine with a doctor or counselor whether this is a sign of depression

Irritability, anger, and rage

• Take time out to cool off
• Exercise regularly
• Remind yourself that staying angry increases your distress
• Consider taking anger management classes
• If you blow up at someone, find time as soon as you can to apologize and let them know what you are doing to cope