What is a traumatic event?
A traumatic event can be anything that is out of the ordinary range of daily events that is deeply distressing to someone.
People can be exposed to traumatic events in different ways:
- Directly – it happened to them
- Witnessing – they saw it happen to someone else
- Learning – they found out that it had happened to someone
- Repeated exposure – they have been repeatedly exposed to traumatic incidents themselves or to repeated traumatic events affecting other people
What you might think
- Repetitive thoughts or images are common. The mind will replay the situation in an attempt to learn and teach itself what to do next time.
- You might not be able to remember some parts of what happened.
- You might think that everything has changed; yourself, other people, the world, the future.
- You may think that you are alone or that you are the only person experiencing this.
- You may think that you will never recover.
- You may criticise yourself or others for what happened.
- You might struggle to make decisions.
It is important to remember that you are still the same person, even when something significant has happened.
Know that bad things happen but this does not mean that you are a bad person.
What you might feel
Strong emotions and bodily sensations are your body’s natural response to significant events. There is no right or wrong way to feel but you might experience:
- Shock
- Body tension, tight chest, nausea, aches and pains
- Difficulty sleeping and nightmares
- Shame
- Guilt
- Embarrassment
- Confusion
- Exhaustion
- Fear
- Difficulty concentrating
- Sadness
- Panic
- Anger or irritability
- Feeling numb, frozen or like things are surreal
You might also have a positive experience. Some people feel pride or a sense of accomplishment when they have experienced difficult moments. Some find that they learn and grow as a person.
What you might do
- You may become overly cautious in your work and decisions.
- You may try to avoid thoughts, feelings, places or people that remind you of the trauma.
- You may lose interest in things that you usually enjoy.
- You might act in ways that are reckless or self-destructive.
Impact on teams and relationships
Strains and conflicts can occur between people. You may feel that others offer too little support or the wrong kind.
You might feel that you cannot give as much in return as others expect.
Sometimes new positive working relationships form or stronger friendships develop.
Do
Identify a place where you feel safe and soothed and go there when you can. This might be at home, in a garden, at the beach, in your favourite café or with a certain person
Try to keep to your normal daily routines as much as possible
Drive more carefully and take care in your surroundings. Accidents are more common following traumatic events
Look after your body; eat well, stay hydrated and take plenty of rest
Take time off work if you need it. During times like this, many professionals are reluctant to take time off but they later reflect that it was harder to do their job and in some cases they recognise that their practice at this time was not safe
Identify what usually helps you to feel calm & practice it. Try physical activities like walking, running, cycling, swimming & stretching
Reduce outside demands as much as possible & don’t take on any extra responsibilities for now
Allow yourself to be part of a group of people who care. Even if you don’t want to talk about what has happened, just spend time with colleagues, friends or family
When you feel ready, it will be helpful to make sense of the experience for yourself. Take opportunities to review the events, find out the facts about what really happened, talk to others involved & ask their views. It may help to think it through with another person or write down your experiences
Creative activities can help with feeling or expressing emotions. Explore activities such as art, crafts, dance, writing, drama, singing and listening to music
If you feel able to support others who have been affected by the event, this can be helpful for you too
Don’t
Don’t be critical of your reactions
Don’t compare your own recovery to someone else’s; everybody will recover in different ways at different times
Don’t expect the memories to go away altogether. You may not forget about the experience but with time, it shouldn’t feel overwhelming or stop you from enjoying life
Don’t rely on strategies like alcohol, smoking or drugs. These are temporary fixes which often make you feel worse in the long run
Don’t isolate yourself from other people
Don’t force yourself or anybody else to talk and do not press anybody for details. Some people find it helpful to talk whereas others find this draining
If you are involved in an investigation
You are not the first or only person to be involved in an investigation process.
There are likely a number of incidents under investigation across the organisation at any one time, with the intention of making things better and safer.
It can be helpful to talk to colleagues who have been through something similar for guidance and support.
What happens next?
Often people worry about what happens next, either in the short or long-term.
In terms of your psychological health, now is the time for recovery through self-care and practising the tips in this guidance.
When to seek support
Most people who are exposed to a traumatic event will have symptoms of distress in the hours, days and weeks afterwards, but most people will be able to recover with time, support from other people and support from their workplace.
You may wish to seek further support if:
- After four to six weeks things are not improving for you
- You would like to share your feelings and need somebody to talk to
- Your sleep is disturbed
- You are using alcohol, smoking or drugs to cope
- Your relationships are being affected
- Your work performance or attendance is suffering
- The way that you are feeling is affecting your life
- Other people suggest you may need help
Where to find support
- Your manager or supervisor
- Occupational health
- Your GP
- If you are a member of a union, they can offer legal advice as well as personal support and can provide an external perspective