20/07/2021
A Lesson in Trauma, PTSD and Coping Skills
Trauma is an emotional response to a terrible event such as an accident, death or natural disaster. Such an event is perceived to have threatened your sense of security that causes physical, emotional, spiritual, and/or psychological harm - rendering you feeling helpless. Trauma includes those situations that leave us feeling overwhelmed and isolated. It is important to note that trauma is a subjective emotional experience and will be different for each individual, based on past experiences and current mental health.
A trauma includes events that are both one-off (such as an accident) and stressful events that are ongoing (such as regularly being required to perform euthanasia, dealing with animals that have been abused, or encountering abusive clients). Being continually exposed to stressful events can overwhelm your nervous system and create traumatic stress.
Symptoms of psychological trauma
Your responses to traumatic events are NORMAL reactions to ABNORMAL events. Immediately after a traumatic event, shock and denial are typical behaviours. Longer term reactions include unpredictable emotions, flashbacks to the event, problems in relationships, anxiety, depression and even physical symptoms like headaches, body aches or nausea. While these feelings are normal and generally fade away to infrequent memories, there are still some people who have difficulty moving on with their lives.
Emotional & psychological symptoms include:
• Shock, denial, or disbelief
• Confusion, difficulty concentrating or focusing
• Anger, irritability, or uncontrollable mood swings
• Anxiety or fear
• Guilt, shame, or self-blame
• Withdrawing from others or a lack of trust
• Feeling sad or hopeless
• Feeling disconnected from others or numbness
• Feeling overwhelmed
Physical symptoms include:
• Insomnia or nightmares
• Fatigue
• Being startled easily
• Racing heartbeat
• Edginess and agitation
• Aches and pains or muscle tension
Dealing with a traumatic event may take a few days to a few months. However, if psychological symptoms don’t ease up, or if they become worse and you are not able to move on from the event, you may be experiencing Post Traumatic Stress Disorder (PTSD).
PTSD
Your mind and body are in a state of distress after a traumatic experience. Normal trauma becomes PTSD when your nervous system gets stuck and you remain in a state of psychological shock - where you are unable to process your emotions or the event that occurred. This may become apparent shortly after the event or much later; randomly; or when triggered by something that reminds you of the original trauma.
While PTSD is an individual experience, there are four main types of symptoms:
• Re-experiencing the traumatic event through overwhelming memories, flashbacks, nightmares, or intense mental or physical reactions when reminded of the trauma.
• Avoiding anything that reminds you of the trauma; being unable to remember aspects of the event; a loss of interest in activities; feeling emotionally numb and detached from others.
• Hyperarousal (including sleep problems such as insomnia, and irritability) hypervigilance (on constant “red alert”; feeling jumpy or easily startled; and angry outbursts), and aggressive, self-destructive, or reckless behavior.
• Pessimistic outlook (feeling alienated and alone); difficulty concentrating or remembering; mood changes (depression and hopelessness, mistrustful and betrayed); as well as feeling guilty.
Coping Skills
The difficulty to move on from trauma should not make an individual start accusing themselves of being weak. Rather, their brain has not been able to effectively process the trauma. Fortunately there are easy methods one can use to help the brain move past this. These methods are also helpful in building the resilience to cope with future traumatic incidents.
• Talking through an event, sooner rather than later is most beneficial. Sometimes talking is not a possibility. If you do find an opportunity, remember that, while it is beneficial, you should only push yourself as far as you are comfortable.
• Making a connection with someone after an event assists with a feeling of being engaged and accepted by others, diminishing feelings of wanting to isolate.
• Taking time to recover and process the behaviours after a traumatic event.
• Writing about the traumatic event to promote reflective thinking
• Helping others who are or have gone through similar events such as yourself can assist with feelings of helplessness and loneliness
• Movement and exercise burns off the adrenaline and releases endorphins which can assist with the feelings of fear caused by the state of hyperarousal.
• Practicing mindfulness by just being present in the moment and being fully aware of all your feelings in that space. This could be while meditating or practicing yoga, or while going for a walk or drinking a cup of tea. All the while focusing on your breathing and feeling grounded. This will help to calm your nervous system, relieve anxiety and promote your sense of control.
A piece of interest: Veterinarians’ Emotional Reactions and Coping Strategies for Adverse Events in Spay-Neuter Surgical Practice, by Sara C. White, DVM, MSc (2018), describes veterinarians as they cope with adverse patient events. Dr White describes four factors that are related to coping: technical learning, perspective, support and emotional learning. (See figure on VDA Webpage)
As seen in the figure, the response to an adverse event results in either resilience or trauma depending on a vet’s ability to apply technical learning, have perspective and support, and achieve emotional learning. Immediately after an event, the response is flight or fight, while the long term result is based on the above-mentioned four factors.
1. Technical Learning - learning about the technical aspects of patient care, where possible, and where the failure occurred or might occur, assists in moving past the event.
2. Perspective - using frames of reference to put the event into a larger frame, such as using religious beliefs or an affirmation of how you may have helped countless animals through spay/ neutering in a lifetime of performing veterinary medicine.
3. Support - talking with others, experiencing support from family or friends or colleagues.
4. Emotional learning - learning how to handle and what to expect from oneself through the event and being aware of emotional tools available for assistance in times of need.
You require help from a professional if you are having trouble functioning in your everyday life, due to severe anxiety or depression, terrifying nightmares or flashback memories, avoiding situations that remind you of the event, emotional numbness, or using alcohol or drugs to cope. Recovering from trauma and PTSD is a gradual and ongoing process, but it is most certainly possible and should be identified in a positive manner so that you can begin the journey that will begin your emotional healing.
References
https://www.apa.org/topics/trauma/
https://www.helpguide.org/articles/ptsd-trauma/coping-with-emotional-and-psychological-trauma.htm
http://dx.doi.org/10.1080/08927936.2018.1406205