Managing Trauma: Strategies for Coping and Recovery

Traumatic experiences are a part of life, and how we cope with them is just as important as avoiding such experiences altogether. Despite the large amount of research and discussion about how to prevent traumatic experiences, not enough attention has been given to the aftermath of trauma. It's crucial to understand how to manage trauma, both physical and emotional, so as to make recovery easier after a trauma episode. Here is an exploration of how to handle a traumatic experience, both while it happens and afterwards.

The first factor in dealing with trauma is preparation. This includes recognizing potential situations which could become traumatizing and taking preventative measures when possible. Knowing how to relate to traumatic moments can put you more at ease in case worst comes to worst. Some examples of preventative measures are being aware of emergency contacts, self-defense classes, having support networks, and physical preparation methods. Learning how to stay calm in a difficult situation is also important, as well as listening to your body and honouring feelings of fear and anxiety.

When it comes to facing trauma head on, the best strategy to use is to stay present in the moment. It is human nature to want to flee from these situations, but focusing on the present moment will help you to have better control over the situation. While trauma may cause the desire to dissociate or shut off from reality, it is in fact beneficial to remain engaged with the moment, to assess the safety of the situation and take control of the circumstances if possible. Remaining grounded allows for better decision making during a crisis.

After the traumatic experience, post-trauma coping mechanisms are essential for recovery. These strategies do not only benefit the immediate aftermath, but can also build greater resilience. Trauma can be traumatic due to its longer lasting effects—physical, cognitive, behavioural, psychological, and social. Such long-term symptoms may manifest upon initial triggers, such as a sudden flashback. For example, post-traumatic stress can cause people to exhibit aggression or to be hyper vigilant when they feel like they are in a dangerous situation. In these cases, it is important to use cognitive behavioural techniques such as relaxation and mindfulness techniques to respond sanely to the memories and flashbacks of the traumatic incident.

Many people find talking to friends, family, and professionals helpful in dealing with trauma and the subsequent effects on their mental health. Sharing experiences with people who can relate can help in providing a sense of understanding, acceptance and comfort. Equally, online or tele-therapy, art and music therapy, and community gatherings can also contribute to the healing journey. Such practices help to highlight our shared humanity, the lived experience and contexts of various forms of trauma, and our collective ability to help each other through.

Finally, it is important to recognize the difficulty associated with coping with a traumatic situation. Taking care of one's emotional and physical needs is an integral part of processing trauma, as is avoiding detrimental behaviours and substances. There is no one-size-fits-all approach to managing trauma and it can involve putting in time, effort and dedication—but it is worth it. Facing trauma is part of life, and having the resources to recover from trauma is just as necessary.