WAYS TO COPE WITH TRAUMAS

Trauma occurs when an individual undergoes an event or situation that inflicts physical or emotional harm, poses a threat to their well-being, and disrupts their mental, physical, emotional, and social functioning. Such experiences are deeply disturbing and can shatter an individual's sense of control, making it challenging to integrate the event into their current reality. Trauma does not discriminate based on age, gender, socioeconomic status, race, ethnicity, or sexual orientation, as it can affect anyone.

The effects of traumatic events place a significant burden on individuals, families, and societies. While some individuals are resilient and can navigate their lives without major negative impacts following a traumatic event, others may experience difficulties and exhibit symptoms of traumatic stress. Each person's reaction to trauma is unique and influenced by various factors, including past experiences, beliefs, perceptions, expectations, stress tolerance, and values.

It is crucial to understand that developing post-traumatic symptoms is not indicative of psychological weakness or deficiency. The impact of a traumatic situation largely depends on pre-existing factors, such as an individual's ability to process the experience without resorting to avoidance and the presence of protective factors.

For instance, in the context of war, although all soldiers are exposed to highly traumatic experiences, not all of them are diagnosed with Post-Traumatic Stress Disorder (PTSD). After a traumatic event, individuals are likely to experience post-traumatic stress symptoms, including sleep problems, flashbacks, and intense emotions for several weeks. However, if these symptoms persist beyond a few weeks or emerge months after the traumatic event has ended, it is crucial for the person to seek evaluation from a specialist for a potential PTSD diagnosis. The development or non-development of trauma symptoms at this point can be influenced by various factors, such as the individual's ability to process the experience without obvious avoidance and the presence of the aforementioned protective factors.

MAJOR TRAUMATIC EVENTS

According to the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders), PTSD trauma refers to any condition where an individual's bodily integrity and life are threatened, typically involving major traumas (referred to as major "T" traumas). Major "T" traumas are extraordinary and significant events that leave a person feeling powerless and devoid of control over their surroundings. The following are examples of major "T" traumas:

1. Sexual Assault 

Sexual assault encompasses non-consensual sexual behavior directed towards an adult or adolescent. It includes any forced sexual contact against the person's will, achieved through threats or physical force. Sexual assault encompasses various forms of sexual harassment and abuse, such as rape, fondling, and forced kissing. It is important to note that sexual assault is not limited to physical acts alone. For instance, coercing someone into sexual intercourse, engaging in unwanted sexual dialogues, pressuring individuals to view explicit content, or demanding unwanted sexual behavior are all forms of sexual abuse.

Child Abuse: Child abuse refers to the neglect or mistreatment of a child's well-being by a parent or caregiver. Neglect involves a failure to meet the child's basic needs, such as providing appropriate food, clothing, shelter, medical care, psychological health treatment, education, or adequate supervision. Exposing a child to dangerous environments that cause harm is also considered neglect.

Physical Abuse: Physical abuse encompasses any non-accidental injury or risk of injury to a child caused by a parent, guardian, or person responsible for their care. Physical abuse involves using physical violence to inflict harm on the child, whether to enforce obedience, punish, or vent anger. Examples of physical abuse include actions like applying pepper to the child's mouth, shaking, pushing, burning, or hitting.

Sexual Abuse: Sexual abuse involves situations where a child, unable to fully comprehend or give consent, is coerced or forced by an older adult (or someone at least six years older) to engage in sexual activities for the purpose of sexual gratification. This behavior goes against legal or social norms and is a form of sexual exploitation.

Emotional Abuse: Emotional abuse occurs when parents or adults in the child's environment impose unrealistic expectations, engage in offensive language, or undertake actions that impede emotional, social, and personality development. Examples of emotional abuse include yelling, rejecting, humiliating, cursing, leaving the child alone, misleading, intimidating, threatening, neglecting emotional needs, assigning responsibilities beyond their age, making unfair distinctions between siblings, disregarding their worth and care, mocking, using derogatory nicknames, applying excessive pressure, fostering dependency, and subjecting them to excessive protection. Child abuse and neglect not only lead to significant and often long-lasting psychological disorders but also increase the likelihood of experiencing sexual or physical assault later in life, commonly known as "re-victimization." Child abuse and neglect are considered the most significant risk factors for psychological difficulties resulting from traumatic events experienced later in life.

2. Domestic Violence 

Domestic violence refers to actual or threatened physical violence, sexual violence, and/or emotional violence occurring between adults in a close relationship. It occurs when one of the adults engages in physically or sexually aggressive behavior towards the other, including acts of humiliation, excessive criticism, stalking, and/or violence or threats against children, pets, or property. Such violence has severe consequences for both physical and psychological well-being.

3. Trauma Related to War

a) War-Related Trauma: War entails a wide range of violent and traumatic experiences, including death, the threat of mutilation, physical injuries, witnessing the injuries or death of others, and participating in injuring or killing others. As a result, soldiers directly involved in combat often suffer from traumatic stress symptoms and disorders.

b) Refugee and War Zone Trauma: Refugee trauma can occur as a consequence of living in an area affected by bombing, looting, or being forced to relocate due to political reasons. War zone trauma encompasses the psychological effects of war, political violence, or torture on individuals exposed to these circumstances.

c) Acts of Terrorism: Acts of terrorism are intentional acts of violence usually carried out for political or religious reasons, aiming to cause psychological or physical harm to an enemy. These acts often result in numerous injuries, deaths, or harm. Unfortunately, numerous examples of terrorism exist in various countries around the world.

d) Physical Assault by Strangers: Physical assault by strangers involves perpetrators engaging in physically violent behavior such as grabbing, extortion, beating, stabbing, and similar acts against individuals they do not know. The targets of these attacks are often chosen for robbery or to express the attacker's anger. Experiencing such an attack profoundly shakes a person's sense of security, leading to traumatic symptoms like fear and heightened vigilance.

4. Traumatic Loss

Traumatic loss and grief can occur following the sudden and unexpected death of a loved one, which may result from accidents, violence, or other unforeseen circumstances. The experience of a traumatic loss involves feelings of longing, searching, loneliness, as well as emotional distress characterized by lethargy, disbelief, insecurity, anger, emptiness, and a sense of hopelessness about the future. Individuals who undergo traumatic loss often struggle with inadequate coping skills to navigate the associated symptoms of trauma.

5. Natural Disasters

 Natural disasters, such as earthquakes, major fires, floods, tsunamis, hurricanes, avalanches, tornadoes, and volcanic eruptions, can cause significant harm, casualties, and extensive damage beyond human control. These events are usually sudden, unexpected, and overwhelming, exposing individuals to traumatizing situations such as injuries, fear of death, loss of loved ones, and property damage. People affected by natural disasters may exhibit various trauma symptoms, including intense and unpredictable emotions, flashbacks, difficulties with decision-making and concentration, as well as sleep and eating problems.

6. Fires

While large-scale fires are typically categorized as natural disasters, smaller-scale fires such as house fires, workplace fires, industrial fires, and firework accidents can also result in traumatic symptoms for individuals. The healing process for severe burn injuries, the painful nature of such injuries, and the multiple medical interventions involved can contribute to the recurrence of trauma symptoms.

7. Accidents

 Serious accidents, including plane, train, or motor vehicle accidents, can profoundly affect and traumatize the individuals involved. Experiencing significant injuries or the death of others in such accidents can lead to the development of severe psychological symptoms in a substantial portion of those affected. The intense shock experienced during an accident can trigger chemical changes in the brain that manifest as trauma symptoms. The effects of this type of trauma may persist for months or even years after the event. Ignoring or neglecting the impact of the trauma can exacerbate the situation. Some individuals may also alter their lifestyle or habits following accidents, such as avoiding driving or experiencing intense anxiety when faced with driving situations. Intense anxieties related to the traumatic event are common among accident survivors.

8. Medical Illnesses

Patients and their families exposed to serious illnesses, challenging medical procedures, and distressing treatment experiences can undergo extremely traumatic events, leading to the development of psychological and physical trauma symptoms. Conditions such as heart attacks, cancer, HIV/AIDS, strokes, or brain hemorrhages can be considered examples of traumatic diseases. Intensive care, surgeries, and other medical interventions that involve significant pain and fear can also contribute to trauma. Patients who have undergone major medical interventions, as well as their relatives who have witnessed the process, may exhibit symptoms of post-traumatic stress, such as depression and anxiety.

Coping with Trauma As previously mentioned, trauma is a profoundly overwhelming and challenging life event that disrupts a person's sense of security, control, and coping abilities. After experiencing a traumatic event, individuals may encounter intense emotions such as tension, anger, restlessness, depression, fear, panic, guilt, hopelessness, intolerance, helplessness, and shame. Temporary symptoms such as nightmares, sleep problems, flashbacks, avoidance, and heightened startle response may also arise. Typically, trauma symptoms last for a few days to a few months and gradually diminish as the individual processes the distressing event. However, even when one feels well, painful memories or emotions can occasionally be triggered, especially on the anniversary of the event or when confronted with reminders.

So, what can be done to overcome traumatic events?

1. Avoid avoiding discussions about the incident. Contrary to popular belief, trying to forget the event and avoiding conversations about it does not reduce the effects of trauma. In fact, it can prolong the recovery process. Talking about the traumatic experience and seeking social support can help individuals cope with difficult emotions and facilitate the healing process. Therefore, it is important to confide in someone trustworthy and discuss what happened. Sharing with family or friends who can provide understanding and support can be immensely helpful during challenging times.

2. While it is natural to desire to avoid distressing memories, completely avoiding places, situations, and people associated with the traumatic event can perpetuate the cycle of trauma. It is important to gradually confront and face the traumatic event without avoidance.

3. Following a traumatic event, one may feel inclined to isolate oneself from others. However, withdrawing from social interactions and becoming lonely only exacerbate the problem. Spending time with others can contribute to a sense of well-being, so maintaining relationships and avoiding excessive solitude can aid in the healing process.

4. Remember that the symptoms and emotions experienced after a traumatic event are entirely normal reactions. Allow yourself time to heal. Understand that the intense feelings will not persist indefinitely. By addressing and engaging with these emotions and thoughts instead of avoiding them, it is possible to overcome them. Practice self-compassion and accept that it may take time for these feelings and thoughts to find balance.

5. Engage in activities that bring you joy and pleasure. Take time to relax, go for walks in beautiful places, and spend time with friends.

6. Avoid using alcohol, drugs, or sedatives as coping mechanisms. They can exacerbate the situation. Seek healthier ways to relax and manage stress.

7. If the symptoms continue to significantly impact your daily life, seek assistance from a mental health professional who specializes in trauma. They can provide guidance and support tailored to your specific needs.

Remember, recovering from trauma is a process that varies for each individual. It's important to be patient with yourself and seek help when needed.