Distressing memories, images, or thoughts
- Remind yourself that they are just memories
- Remind yourself that it is natural to have some memories of the traumatic event
- Talk about them with someone you trust
- Remind yourself that memories will lessen with time
Anxiety or panic
- These reactions are not dangerous
- You are not going to die or have a heart attack
- It is important to focus on your breathing
- Take calm and deep breathes
- As you inhale, slowly count to 4, then exhale while counting to 4, and repeat
Flashbacks
- Keep your eyes open; look around and notice where you are
- Remind yourself where you are, and that you are in the present, while the trauma happened in the past
- Get up and move around
- Tell someone you trust about what is happening
- Remind yourself that this is a common reaction
- Tell your doctor or counselor about the flashback
Trauma-related dreams or nightmares
- If you awaken from a dream in panic, remind yourself that you are just reacting to a dream and not in any real danger
- Get out of bed to reorient yourself
- Engage in a calming activity, like drink a glass of milk or pet the dog
- Talk to someone if possible
- Tell your doctor
Difficulty falling or staying asleep
- Keep to a regular sleep schedule
- A void strenuous exercise before going to bed
- A void using your sleeping area for anything other than sleep
- Avoid using alcohol, tobacco, or caffeine
- Do not lie in bed worrying, instead get up and do something pleasant
Difficulty concentrating
- Slowdown
- Give yourself time to focus
- Write things down
- Break tasks up into to simple chunks
- Determine with a doctor or counselor whether this is a sign of depression
Irritability, anger, and rage
- Take time out to cool off
- Exercise regularly
- Remind yourself that staying angry increases your distress
- Consider taking anger management classes
- If you blow up at someone, find time as soon as you can to apologize and let them know what you are doing to cope