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For Patients

Following a traumatic event, it is common for one to experience some post-traumatic stress symptoms. Depending on the complexity of the injuries, recovery may be days, months, to years. It is important to observe your state of health and flag out any issue as early as possible. 

Signs and Symptoms of Post-traumatic Stress

1.    Re-experiencing 

Re-experiencing happens when you involuntarily and vividly relive the traumatic event. Examples include:

  • Flashbacks- reliving the traumatic event and feeling like it is happening now
  • Re-occurring intrusive memories or nightmares related to the event
  • Distressing and intrusive thoughts or images related to the event
  • Physical reactions such as sweating, heart-racing, trembling, or pain​

​2.    Avoidance  

Examples of avoidance include:

  • ​​​Staying away from places, events, activities, conversations or objects that reminds you of the trauma. For example, not wanting to ride a car again following a road traffic accident
  • Keeping yourself busy all the time
  • Being unable to remember details of trauma
  • Feeling detached from your body
  • Numbing your feelings 

3.    Negative mood and thoughts​

The way you think about yourself and others may change because of the trauma. This includes:

  • ​​​Blaming yourself or others for the trauma
  • Having strong negative feelings toward yourself or others, such as anger, fear, shame or guilt
  • Having strong negative beliefs about yourself, other people or the world, such as no one can be trusted, the world is dangerous
  • Having a reduced or loss of interest in activities you used to enjoy
  • Inability to experience positive emotions

4. Reactivity

You may be always on the lookout for danger and experience the following emotions:

  • Easily startled or jumpy
  • Hyper-vigilance – feeling tense or on the edge.
  • Having difficulty concentrating
  • Having difficulty falling or staying asleep
  • Feeling irritable and having angry outburst or acting aggressively
  • Feeling self-destructive or reckless

For some people, these symptoms generally improve naturally over a few weeks. However, do talk to your family doctor or a mental health professional if these symptoms

  • are affecting your ability to cope or perform your daily activities, and/or
  • are very distressing, and persist for more than 4 weeks after the traumatic event. 

The recovery journey from trauma is different for everyone, but generally starts with re-establishing safety and stabilization.

Re-establishing Safety and Stabilization

Establishing safety starts within yourselves by focusing on your physical and mental well-being. This means that you need to attend to any ailments, eat healthy food, exercise regularly, sleep adequately, and follow up with your medical appointment. Creating or returning to your routine may give some sense of normalcy and help create a sense of safety.

Learning to manage your emotional distress is also important in establishing safety. There are plenty of activities that are relaxing. Find one that resonates with you. Others may require professional support and guidance in their healing journey. Always reach out for help when you feel like you require more support. 

  • ​Remember that recovery is a process. It takes time to heal physically and mentally.
  • The journey to healing is different for each individual.

Self-regulation Strategies
 
When we are in a state of high alert (which is called “hyper-arousal state"), we may feel as if we were in danger, even though we are not. We may notice ourselves feeling irritable, very anxious, scared, easily startled or angry.  Below are some of the techniques you may tap on:

  • ​​​Grounding using 5 senses
When you are having flashbacks or negative emotions, your mind travels to the past, recalling painful memories of the traumatic event, which may leave you with negative feelings.

Grounding helps to re-orient your mind and body by shifting your attention back to the here and now where you are safe, away from the flashbacks or negative emotions. It helps you calm down and regain a sense of control. 
 
  • ​​Relaxation techniques
Intentionally make time to engage in activities that relaxes you, such as spending time outdoors, doing your hobbies or engaging in pleasant activities.

  • Connecting with your "safe" person
Forging meaningful connections with people who are nurturing and caring may help to calm and comfort you. 

  • Diaphragmatic breathing
When our brain perceives a threat, our breathing usually becomes shorter and faster. Taking deep and slow breaths can send signals to our brain and body that we are safe.

Tip: Some people find it helpful to count in their head or imagine a rectangle as they inhale, pause and exhale.