Depending on the post-trauma incident and consequences, these are examples of coping skills for debriefing participants.
DON’T:
- Drink alcohol excessively.
- Use legal or illegal substances to numb consequences.
- Withdraw from significant others.
- Stay away from work.
- Have unrealistic expectations for recovery.
- Look for easy answers.
DO:
- Get ample rest.
- Normalize post-trauma consequences.
- Take time for leisure activities.
- Find and talk to supportive peers and/or family members about the incident.
- Maintain a good diet and exercise.
- Learn about post-traumatic stress disorder.
- Spend time with family and friends.
- Expect the incident to bother you.
- Get extra help from a post-trauma counseling center if you need it.
What To Do About Flashbacks?
- REMEMBER! Flashbacks are normal after a critical incident. You are likely to experience more flashbacks if you believe that you are “going crazy” or “losing it”. Flashbacks will likely fade as you remind yourself that they are okay.
- Flashbacks may follow a “trigger.” A trigger is an event or thought which reminds you of the traumatic incident. It is also possible that there will be no trigger. These flashbacks seem more scary because they are less easily explained.
- Learn how to talk to yourself. When you have a flashback, remind yourself of the facts. Talk to yourself by saying something like: “I’m okay. I just had a really scary flashback. Flashbacks are normal after the incident I lived through. I will be okay in a minute or so.”
- Learn how to talk to others. Use your support systems. Go to a peer supporter or a friend who can listen to you. Tell them in detail about what you have experienced. Ask them if you can talk to them again when you have other Post-Traumatic Stress feelings.
- If flashbacks interfere with your work or at home, consider seeking post-trauma counseling from a qualified, experienced professional.
National Institute of Mental Health (NIMH) Copyright 2007