Israel. Gaza. Ukraine. Violent divisive protests across the globe. Rising antisemitism. A killer hurricane on Mexico’s Pacific Coast. Threats of nuclear war.
Of late, the world has seen an unprecedented series of events evoking trauma states within individuals. These traumas manifest in various ways. Some overtly. Others subtle or hidden.
Post-traumatic stress disorder (PTSD) is not only associated with wars and natural disasters, of course. There are many other types of life threatening or perceived life-threatening experiences, including sexual assault and domestic violence.
All of these need to be addressed with understanding and clarity. When targeted and focused interventions are applied and the traumas are treated as quickly as possible, these states are less likely to become frozen (or stored within), only to surface later in life with greater intensity and potentially greater debilitating results.
Put simply: The sooner traumatic experiences are addressed, the sooner healing occurs.
Post-traumatic stress disorder is not automatically experienced by everyone. There are mitigating factors that can prevent or help reduce the development of PTSD, some of which are outlined below.
In times of war
During such disturbing times it is important to recognize how world conflicts impact the psyche, even when we not actually on the front lines.
For those living in the heart of a nightmare such as the Israel-Hamas war, there are brutal waves of depression, anguish and grief. Fears and pain.
Elsewhere, family and friends of those in the war zones are particularly affected by unfolding events that grow more deadly and dire by the day. Living with not knowing is one of the most vulnerable painful states we can experience. Feelings of shock and denial are immediate and normal. These feelings are often quickly followed by anger and “bargaining” (pleas for peace and appeals for humanitarian awareness). This is now happening across the globe
It is hard to know how much historical trauma may be unearthed within some individuals who watch the ongoing horrors on television or read details in the papers. One thing is certain: Trauma on the world stage impacts millions to greater or lesser degrees.
War affects everyone in some way; old wounds and traumas lying dormant may surface unexpectedly. Veterans returning from war are subject to reliving combat experiences. Uncertainty brings anxiety. Expressing feelings, seeking comfort and safety during these times is healthful and natural.
When disaster strikes
Natural disasters such as earthquakes, hurricanes, tornadoes and wildfires terrify us because even though there may be warnings they often seem to arrive “out of the blue.” The extent of the damage or the size of the experience can never really be known until the event actually hits.
The anticipation and experience of a life-threatening event first stirs up shock as the nervous system forms into a fight or flight response. Or a dissociative (numbing and not feeling) state.
Everyone’s coping behaviors are unique. Experiencing a natural disaster can be life altering for many individuals. Recognizing our human resilience is very important, but recognizing our human vulnerability is equally if not more important. By bearing together with empathy and connectiveness a greater chance for healing lies — and most importantly averting the potential for frozen trauma states and PTSD to set in.
There is so much to address in the aftermath of a natural disaster. So much wreckage and destruction. Mother nature can be brutal. Becoming busy in order to distract from your feelings is typical and understandable. So much repair to be done in a concrete way. There is, however, a time when feelings and the impact of traumatic events require expression, sharing and mourning for emotional restoration. Without the processing of such loss and grief, PTSD has a greater chance of emerging and taking hold.
The first and important step is to recognize that you have survived, for this is a massive assault. Whatever feelings you have make complete sense. Perhaps you are angry, scared, shocked, disconnected, exhausted, lonely, angry again, then scared then confused then tearful … a range of feelings will come and go in waves back and forth for some time. This is normal.
One of the toughest experiences when facing losses on a large scale is the so-called bargaining. This is an experience of grief and loss, one that often lingers longer in many ways. Some people become obsessed, wondering what they could have done to have averted such a disaster and are often quite harsh with themselves. Some feel shame that they lost less than others, what’s known as survivors guilt. What matters is that your loss, your experience, is just as valid as anyone’s and requires grieving.
This is not a time to blame yourself, family members, friends or neighbors. This is a time to understand your anger, your fears, your losses with a deep sense of compassion for the pain you feel. Often bargaining reveals that nothing could have been done.
The path to healing
Sharing experiences — the fears and the losses — is very important. After a shock, the nervous systems needs to be connected. Some people tend to isolate, to try to heal on their own. Now is not the time to go it alone. Now is the time to form groups, to have deep conversations. Everyone needs help and everyone needs one another. Everyone has something to contribute in small but valuable ways. Healing comes after experiences and feelings are met with understanding by the community.
Rest, eat regularly. Get extra hugs; give extra hugs. Trauma is exhausting; the body and nervous system need extra everything to restore themselves.
Don’t get too busy. Take your time. Sometimes getting back to work is a go-to place when feeling traumatized. Having a routine is important, but realize you have suffered trauma. Your wounds are hidden from view, but they exist as with any major physical injury.
Take time to listen to music, soothing sounds. Redirect your thoughts if recollections of the trauma event become intrusive. A balance between sharing your experiences and taking time for nurturance is a requirement. Both aspects are needed for healing.
While these are general guidelines for addressing potential trauma states, it is important to consult with a mental health professional, preferably one versed in treatment of trauma or trauma-focused CBT or EMDR.
Now is the time to reach out. The support of professionals can go a long way in restoring a sense of safety, security, emotional regulation and balance.
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