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source:
lawrence h. bergmann, ph.d.
post trauma resources
803-765-0700
depending on the critical incident and post-trauma consequences, these are examples of coping skills which may assist recovery.
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don't
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do
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drink alcohol excessively
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expect the incident to bother you
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withdraw from family, friends and co-workers
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take time for leisure activities
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use legal or illegal substances
to numb post-trauma consequences
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maintain a good diet and exercise
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automatically stay away from work
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remind yourself that post-trauma
consequences are normal
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use off-duty time for training
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immediately after the incident
learn as much as possible
about critical incident stress
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look for easy answers to explain
the reasons for the incident
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spend time with family,
friends and co-workers
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think you are "crazy"
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get extra help, if necessary
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have unrealistic
expectations for recovery
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factors influencing the individual reaction
1. magnitude of the disaster
2. the duration of the exposure
3. the degree of personal danger
4. the individual's personality and emotional stability
5. the coping mechanisms developed from past experiences
6. the role of the worker
7. the frequency of similar experiences
8. the individual's expectations
9. the individual's training in ciss
10. a recent tragedy in the individual's life
11. the support and understanding of fellow-workers
12. the support and understanding of management
13. ostracism by co-workers, family, or the general public
14. media interference
15. personal acquaintance with the victim(s)
reactions of ciss
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physical reactions
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emotional reactions
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gastro-intestinal problems, or nausea
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anxiety
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increased breathing,
heartbeat of blood pressure
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guilt
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muscle tremors
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denial--repression
of feelings
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exhaustion alternating with
"carbonated" feeling (adrenaline
overproduction--mood
swings from giddiness
to dangerous)despair
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anger
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temporary hearing loss
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loss of self-worth
and self-confidence
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temporary impaired vision
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grief
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sleep disturbances (insomnia, nightmares)
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fear
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eating problems
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helplessness
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sexual problems
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depression
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cognitive reactions
- disorientation
- impaired thought processes
- reduced judgement and memory
- comprehension problems
- inability to concentrate
- loss of skills
- amnesia
- inability to distinguish between trivial and important matters
things to do to help you through
- immediately following the activity stage, do vigorous exercises for a short
period of time.
- deal with feelings now or they'll deal with you later.
- talk it out with each other and with friends and family.
- help each other.
- remember it's ok to have feelings.
- remember the symptoms will subside.
- if your progress is not to your satisfaction - seek help.
- take pride in what you have accomplished.
- exercise to reduce stress.
- relax by deep muscle relaxation technique
relax by deep breathing exercises
relax by yoga
- eat regularly and well (vitamin b supplement may be required).
- have fun - laugh.
- make short-term plans to keep you busy and interested.
- do not use drugs, alcohol, coffee or too much sugar.
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