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Recognising and Managing Post-traumatic Stress Symptoms After an Accident

Post-Trauma Support Groups and Resources

Trauma is an emotional stress that overwhelms our abilities to cope, which has lasting effects on our nervous system, brain and body. We experience trauma after witnessing or facing a distressing event or a series of events, such as accidents (e.g. road traffic, workplace), physical or sexual assaults, child abuse, family violence, bullying, war or natural disaster.

Signs and Symptoms of Post-Traumatic Stress

1) Re-experiencing

Re-experiencing happens when you involuntarily and vividly relive the traumatic event. Thoughts and feelings, words, objects, or situations that are reminder of the trauma (such as significant date or media coverage/ news) may trigger you. This occurs in-

Flashbacks- reliving the traumatic event and feeling like it is happening now
Re-occurring intrusive memories or nightmares related to the event
Distressing and intrusive thoughts or images related to the event
Physical reactions such as sweating, heart-racing, trembling, or pain

2) Avoidance

Trying to avoid memories/ thoughts/ things/ places/ people that reminds you of traumatic event, or avoid talking to people about your traumatic experience. This includes:

Staying away from places, events, activities, conversations or objects that reminds you of the trauma. For example, not wanting to ride a car again following a road traffic accident
Keeping yourself busy all the time
Unable to remember details of trauma
Feeling detached from your body
Numbing or cut off your feelings. Sometimes people use alcohol or drugs to numb their feelings and avoid memories

3) Negative mood and thoughts

The way you think about yourself and others may change because of the trauma. This includes:

Blaming yourself or others for the trauma
Having strong negative feelings toward yourself or others, such as anger, fear, shame or guilt
Having strong negative beliefs about yourself, other people or the world, such as no one can be trusted, the world is dangerous
Having a reduced or loss of interest in activities you used to enjoy
Inability to experience positive emotions

4) Reactivity

You may be always on the lookout for danger and experience the following emotions:

Easily startled or jumpy
Hyper-vigilance – feeling tense or on the edge.
Having difficulty concentrating
Having difficulty falling or staying asleep
Feeling irritable and having angry outburst or acting aggressively
Feeling self-destructive or reckless

For some people, these symptoms generally improve naturally over a few weeks. However, do talk to your family doctor or a mental health professional if these symptoms

are affecting your ability to cope or perform your daily activities, and/or
are very distressing and persist for more than 4 weeks after the traumatic event.

Self-Management Tips if you Experience Post-traumatic Stress Symptoms

1) Re-establishing Safety and Stabilization

Establishing safety starts within yourselves by focusing on your physical and mental well-being. This means you need to attend to any ailments, eat healthy food, exercise regularly, sleep adequately, and follow up with your medical or therapy appointment. Get back into your routine or create a routine may give some sense of normalcy, which can help to create sense of safety.

Learning to manage your emotional distress is also important in establishing safety. You may do this by engaging in activities that relaxes you, such as listening to music, humming or singing, spending time outdoor, deep breathing, taking warm shower with your favourite body wash, noticing happy (or “Okay”) moments, having “me-time” or exercise/ physical movement. There are plenty of activities that are relaxing. Find one that resonates with you.

2) Self-regulation Strategies

During periods of heightened alertness, known as the "hyper-arousal state," we might perceive threats even when none exist. Symptoms may include irritability, intense anxiety, fearfulness, heightened sensitivity to stimuli, or anger. Here are several techniques you can employ to manage these feelings:

3) Grounding using 5 Senses

During moments of experiencing flashbacks or negative emotions, your mind may revisit past traumatic events, evoking painful memories and resulting in fear and helplessness. Grounding techniques aid in realigning your mind and body, redirecting your focus to the present moment where safety exists, away from the grip of flashbacks or negative emotions. This practice facilitates a calming effect, allowing you to regain a sense of control.

Try activating your senses by:

Smelling something pleasant, like candle, or lavender/ lemon oil, or spices.
Splashing cold water on your face or running cold water through your hands.
Noticing and describing things that you see around you.
Stroking a pillow or a soft toy.
Eating something with strong taste, like a lemon or a chili.
Listening to the sound of nature/ waves/ rain

4) Try Relaxation techniques

Intentionally make time to engage in activities that relaxes you, such as spending time outdoors, humming, singing, chanting, petting your dog, taking warm or cold showers, doing your hobbies or engaging in pleasant activities.

5) Connect with your "safe" person

Forging meaningful connections with people who are nurturing and caring may help to calm and comfort you.

6) Try Diaphragmatic breathing

When our brain detects a threat, our breathing often becomes rapid and shallow. Engaging in deep, slow breaths can communicate to our brain and body that we are secure. Some individuals find it beneficial to mentally count or envision a rectangle while inhaling, pausing, and exhaling.

For some, professional assistance and guidance may be necessary on their path to healing. Do not hesitate to seek additional support when needed. Mental health professional trained in trauma may work with you to process and make sense and come to terms with the experience, eventually growing and creating new meaning and purpose.

Remember, recovery is a process- it takes time to heal physically and mentally. The journey to healing is different for everyone.