Common Psychological and Emotional Reactions Following a Crisis or Trauma |
What Are Some Normal Reactions to Abnormally Stressful Events? |
Numbness |
Shock, feeling stunned |
Depression, irritability, unhappiness |
Mood swings |
Fear that the event will recur |
Difficulty talking about what happened |
Feeling helpless |
Startle responses (jumpiness) |
Wishing that the event never happened |
Sleep disturbance |
Nightmares, upsetting dreams |
Problems with concentration or memory |
Fatigue, low energy |
Self-blame or self-depreciation |
A sense of unreality about what happened |
Feeling overwhelmed |
Fears, uncertainties, apprehension |
Reluctance to share feelings or talk about what happened |
Sadness, anger, grief |
Recurrent thought about the event |
Hyperarousal, feeling keyed up, on edge, muscle tension |
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When Do Normal Post-Crisis Reactions Become Serious Enough to Seek Assistance? |
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1. If they persist beyond one month |
2. Increased isolation or withdrawal from others |
3. Significant increase in use of alcohol or other drugs |
4. Loss of interest in church attendance/faith |
5. Outbursts of anger, crying, irritability, or blaming others |
6. Problems associated with intimacy and sexual relationships |
7. Development of bodily symptoms not present before the crisis: |
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persistent cold or virus
headaches, diarrhea, chest pain
muscle tension, high blood pressure |
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8. Problems associated with intimacy and sexual relationships |
9. Inability to discuss your feelings about what happened in the crisis |
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Can Emotional Reactions Affect My Work and Personal Life |
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Yes. When your customary ability to function in school, at work, or in leisure activities are affected by emotional states or personal distress, it is time to seek assistance. |
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Can Psychological Reactions be Delayed in Onset After a Crisis? |
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Yes. Some people do not feel the full emotional impact of a crisis or trauma for weeks, months, and, in rare instances, years following the event. |
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What Helps the Stress Recovery Process Following a Crisis? |
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Within the First 24-48 Hours:
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• Express your feelings and reactions about what happened.
• Seek emotional support and comfort. Talk with trusted friends, family members, and colleagues.
• Accept that you have been through a difficult time and that eventually life will return to normal.
• Limit your expectations for what you can accomplish every day until the stress begins to diminish.
• Try to relax: exercise and engage in low stress activities that demand little personal effort.
• Get plenty of rest and enough sleep.
• Maintain a regular, healthy diet. Limit your alcohol intake.
• Try to maintain a structured daily routine.
• Avoid other stressful events or responsibilities that would cause too much overload. |
You may also want to:
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• Seek professional counseling from a licensed psychologist, certified counselor or certified social worker who has trauma, disaster, or stress education and training. ASU Counseling and Consultation or the Employee Assistance Program will be able to help you with services.
• Talk to your local clergy person/spiritual advisor.
• Consult a mental health professional or your family physician if you are having problems with sleep, hyperarousal (tension, keyed up), depression, problems with concentration, bodily symptoms, suicidal or homicidal thoughts.
• Learn about post-traumatic reactions by reading relevant materials (books, pamphlets). |
Adapted from the American Red Cross, 3/97 |
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