Throughout life, we all go through upsetting experiences. Traumatic experiences are those that directly or indirectly threaten our lives, safety, or well-being. These can include violence, abuse, neglect, natural disasters, or bad accidents. They can happen once or many times.
We all perceive and react to events in different ways. Not everyone feels trauma after an upsetting event, but for some, even a single event, like a car accident or hearing about a loved one’s bad experience, can be very traumatic. It’s normal to feel distressed after such an experience. While most recover without long-term effects, some may suffer for a longer time.
What is typical?
It is normal to struggle, feel scared, or upset after a frightening event. It usually takes some time to recover and feel better again.
Common feelings after trauma include moodiness, trouble being alone, disturbed sleep, and difficulty concentrating. We may avoid places or situations connected to the trauma, have flashbacks, or nightmares. We might also feel anxious, easily angered, guilty, sad, or ashamed.
Most people recover naturally over time, but some may continue to feel bad for a month or more. It’s important to get help and support to deal with the aftermath of trauma.
When should I be concerned?
There are signs of persistent distress that show we might need help. These signs fall into four categories:
Frequently remembering and feeling as if the experience is happening again:
- Unwanted thoughts, images, or sounds about the event.
- Nightmares or bad dreams.
- Feeling upset when remembering the event.
Avoidance of places, people, or activities that remind you of the traumatic experience:
- Strongly not wanting to do anything related to the trauma (e.g., avoiding cars if the trauma is a car accident).
Negative changes in mood or the way you see the world:
- Moodiness and mood swings.
- Easily annoyed or restless.
- Trouble being alone or away from trusted people.
- Feelings of guilt, shame, anger, or sadness.
- Seeing the world as dangerous.
- Losing interest in school or other activities.
Anxiety symptoms due to always being on alert:
- Expressing fear more often.
- Difficulty concentrating.
- Disturbed sleep.
- Startling easily at sudden sounds or movements.
- Physical symptoms like headaches or stomach aches.
What kind of professional support can I seek out?
Feeling embarrassed or guilty about struggling after a traumatic event is common, but support and guidance are available.
Doctors like paediatricians or family physicians can help if you are concerned about your distress. They can refer you to other specialists, including mental health professionals, which can also be helpful.
Public services are also available at your local clinic.
When looking for affordable services, it may also be helpful to explore local non-governmental organisations which offer services to families.
Local universities may offer services to the public as part of professional training programmes.
Please don’t give up if you don’t have success in your first attempts at getting help. Go back to the services listed above and look at our online list for additional resources or support. Your mental health is worth the effort.
Where to find more information
If you need additional help or information, talk to a trusted adult (like a caregiver, teacher or mentor), a counsellor, or a health professional. Reach out, stay connected, and ask for help. Remember that effective treatments for all mental health problems are available and you may need to talk to a number of different people before you get the help that you need.