When veterans take direct action to cope with their stress
reactions and trauma-related problems, they put themselves in a
position of power. Active coping makes you begin to feel less
helpless.
Active coping means recognizing and accepting the impact
of trauma on your life and taking direct action to improve
things.
Active coping occurs even when there is
no crisis; coping is an attitude and a habit that must be
strengthened.
Understanding the Recovery Process
Knowing how recovery happens puts you in more control of the
recovery process.
Recovery is an ongoing, daily, gradual
process. It is not a matter of suddenly being cured.
Some amount of continued reaction to the traumatic
event(s) is normal and reflects a normal body and mind. Healing
doesn't mean forgetting traumatic war experiences or having no
emotional pain when thinking about them.
Healing may mean fewer symptoms, symptoms that are less
disturbing, greater confidence in your ability to cope with
your memories and reactions, or an improved ability to manage
your emotions.
Coping with Traumatic Stress Reactions: Behaviors that DON'T
Help
These are behaviors you should not use to cope.
Using drugs and alcohol to reduce
anxiety, relax, stop thinking about war experiences, or go to
sleep. Alcohol and drug use cause more problems than they
cure.
Keeping away from other people. Social
isolation means loss of support, friendship, and closeness with
others, and more time to worry or feel hopeless and
alone.
Dropping out of pleasurable or
recreational activities. This leads to fewer opportunities to
feel good and feel a sense of achievement.
Using anger to control others. Anger
helps keep other people away. Anger may keep bad emotions away
temporarily, but it also keeps away positive connections and
help from loved ones.
Trying to constantly avoid people,
places, or thoughts that are reminders of the traumatic event.
Avoiding thoughts about the trauma or treatment doesn't keep
away distress, and it prevents you from making progress on
coping with stress reactions.
Working all the time to try to avoid
distressing memories of the trauma (the workaholic).
Coping with Traumatic Stress Reactions: Behaviors that CAN
Help
There are many ways you can cope with posttraumatic stress.
Here are some things you can do if you have any of the following
symptoms:
Unwanted distressing memories, images, or thoughts
Remind yourself that they are just that,
memories.
Remind yourself that it's natural to have
some memories of the traumatic event(s).
Talk about them to someone you
trust.
Remember that, although reminders of
trauma can feel overwhelming, they often lessen with
time.
Sudden feelings of anxiety or panic
These are a common part of traumatic stress reactions and
include sensations of your heart pounding and feeling lightheaded
or spacey (usually caused by rapid breathing). If this happens,
remember that:
These reactions are not dangerous. If you
had them while exercising, they probably would not worry
you.
It is the addition of inaccurate
frightening thoughts (e.g., I'm going to die, I'm having a
heart attack, I will lose control) that makes them especially
upsetting.
Slowing down your breathing may
help.
The sensations will pass soon and you can
go about your business after they decrease.
Each time you think in these positive ways about your
arousal/anxious reactions, you will be working toward making them
happen less frequently. Practice will make it easier to cope.
Feeling like the trauma is happening again
(flashbacks)
Keep your eyes open. Look around you and
notice where you are.
Talk to yourself. Remind yourself where
you are, what year you're in, and that you are safe. The trauma
happened in the past, and you are in the present.
Get up and move around. Have a drink of
water and wash your hands.
Call someone you trust and tell them what
is happening.
Remind yourself that this is a common
traumatic stress reaction.
Tell your counselor or doctor about the
flashback(s).
Trauma-related dreams and nightmares
If you awaken from a nightmare in a
panic, remind yourself that you are reacting to a dream and
that's why you are anxious/aroused,not because there is real
danger now.
Consider getting up out of bed,
regrouping, and orienting yourself.
Engage in a pleasant, calming activity
(e.g., listen to soothing music).
Talk to someone if possible.
Talk to your doctor about your
nightmares; certain medications can be helpful.
Difficulty falling or staying asleep
Keep to a regular bedtime schedule.
Avoid strenuous exercise for the few
hours just before going to bed.
Avoid using your sleeping area for
anything other than sleeping or sexual intimacies.
Avoid alcohol, tobacco, and caffeine.
These harm your ability to sleep.
Do not lie in bed thinking or worrying.
Get up and enjoy something soothing or pleasant; read a calming
book, drink a glass of warm milk, or do a quiet hobby.
Irritability, anger, and rage
Take a time out to cool off or think
things over. Walk away from the situation.
Get in the habit of exercising daily.
Exercise reduces body tension and helps get the anger out in a
positive and productive way.
Remember that staying angry doesn't work.
It actually increases your stress and can cause health
problems.
Talk to your counselor or doctor about
your anger. Take classes in anger management.
If you blow up at family members or
friends, find time as soon as you can to talk to them about it.
Let them know how you feel and what you are doing to cope with
your reactions.
Difficulty concentrating
Slow down. Give yourself time to focus on
what it is you need to learn or do.
Write things down. Making to do lists may
be helpful.
Break tasks down into small do-able
chunks.
Plan a realistic number of events or
tasks for each day.
You may be depressed; many people who are
depressed have trouble concentrating. Again, this is something
you can discuss with your counselor, doctor, or someone close
to you.
Having difficulty feeling or expressing positive
emotions
Remember that this is a common reaction
to trauma, that you are not doing this on purpose, and that you
should not feel guilty for something you do not want to happen
and cannot control.
Make sure to regularly participate in
activities that you enjoy or used to enjoy. Sometimes, these
activities can rekindle feelings of pleasure.
Take steps to communicate your caring to
loved ones in little ways: write a card, leave a small gift, or
phone someone and say hello.
A Final Word
Experiment with these ways of coping to find which ones are
helpful to you. Practice them; like other skills, they work
better with practice. Talk to your counselor or doctor about
them. Reach out to people that can help,in the VA, Vet Centers,
your family, and your community. You're not alone.
