Co-author: Tan Ing Keet Faythe
Traumatic stress reactions are normal responses to events that may be extraordinarily stressful, impacting one’s sense of security. It is possible for anyone to be exposed to such events over the course of their lifetime. Within this year, various traumatic events have occurred locally and globally. These forms of distress can happen first-hand, when an individual was involved in the event or second-hand, which happens when hearing about or witnessing the aftermath of the traumatic experience. Second-hand exposure includes news and social media coverage which can result in repeated exposure, leading to increased alertness, anxiety and stress levels as if the individual experienced the event first-hand. In this article, we hope to give a brief idea of the types of events that may result in trauma, some common responses to traumatic events, and ways one can regain control and reduce feelings resulting from the trauma.
Types of events
Typically, traumatic events may be understood as a one-time event like the fatal incident that occured in River Valley High School (RVHS) or the bomb hoax in Evergreen Secondary where students were asked to return home due to an emergency situation in school. However, there are other types of events that can also result in trauma. These events include ongoing and relentless stress like repeated bullying, domestic abuse or other causes like breaking up with significant others or sudden death of someone close. In either of these scenarios, one would experience significant levels of distress even though they may not necessarily react the same way.
In Singapore, the impact of the RVHS incident in 2021 could be felt during the bomb hoax incident in 2022. During the bomb hoax event, the school sent out a notice for students to return home that morning, one parent said that she feared the incident might turn out to be as tragic as the RVHS incident and worried about her daughter’s safety. Even though the bomb threat turned out to be a hoax, she still felt half-hearted about taking her daughter back to school the next day, until it was confirmed to be a false alarm. The RVHS incident resulted in a ripple effect beyond the affected community, where students in other schools became concerned about going to school due to trauma from indirect exposure to the event, or, secondary trauma. Aside from students, many parents also became anxious about their children’s safety in school.
Response to trauma
Following a traumatic event, responses can vary depending on the individual’s experience of the event, the support that they have, their coping and life skills, and the reaction of the community around them. Typically, initial responses can include feelings like anxiety, helplessness, confusion, numbness, and sadness. In some instances, one may disconnect from their thoughts, feelings, memories, or their sense of identity. This process is known as disassociation. Moreover, traumatic stress responses can also manifest through somatic symptoms like physical ailments or concerns. During the initial stage, even the most acute responses to traumatic events are considered as natural. Commonly, these reactions would resolve over time as people are resilient and have the ability to develop effective coping mechanisms.
As every individual is unique, both their responses and coping styles would also vary. Most importantly, one’s ability to successfully cope - continue with their daily activities, maintain and enjoy interpersonal interactions, and regulate one’s emotions, is key to determining signs of psychopathology. On top of one’s ability to cope, indicators of more severe responses include continuous distress without periods of relative calm or rest, severe dissociation symptoms, and intense intrusive recollections that continue despite a return to safety. Therefore, depending on the individual, their experience of the traumatic event can result in very different responses.
Coping with traumatic stress reactions
After a traumatic event, it is natural for one to want to regain control in their life and things around them. Here are some things one can do to help oneself or their loved ones cope with the traumatic event.
Reestablish routine. Getting back to your normal routine can bring about familiarity and comfort. It can help reduce negative emotions such as stress and anxiety. Partake in activities which can keep your mind occupied, such as reading, cooking, and exercising. You can also seek out healthy coping strategies such as deep breathing exercises and spending time in nature.
Reach out to loved ones. Identify friends or family members for support and talk to them about your experience and your feelings when you are ready to discuss the traumatic event. Even if you would not like to talk about the event, connecting and talking to loved ones will bring comfort. You can also ask for some help with certain household chores or tasks in order to relieve some of your stress.
Processing feelings. It may feel better in the moment to avoid the negative emotions and any thoughts about the traumatic event, but indulging in unhealthy coping methods can prolong your stress and healing process. Rather than avoiding over a long period of time, allow yourself to feel what you feel without judgment or guilt. Journaling has been shown to help unpack emotions and allows one to gain insight to triggers and their responses. Additionally, support groups have also shown to be an effective measure for one to process their feelings and to feel less alone in their journey of recovery.
Limit exposure. In the event of second-hand trauma, refrain from checking the news or social media to limit your media exposure to the event. Distressing images and video clips which can easily be found online can be retraumatising.
Feelings of fear, anxiety, guilt or confusion are normally felt after such traumatic events. Not everyone requires treatment however if your traumatic stress responses are affecting your ability to function or feels too overwhelming to handle - do reach out today.
Interesting reads
https://nami.org/Blogs/NAMI-Blog/October-2020/7-Tools-for-Managing-Traumatic-Stress