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Managing Stress: Tips for Survivors of a Traumatic Event

Important Things to Know About Disasters and Other Traumatic Events

If you were involved in a disaster such as a hurricane, flood, or even terrorism, or another traumatic event like a car crash, you may be affected personally regardless of whether you were hurt or lost a loved one. You can be affected just by witnessing a disaster or other traumatic event. It is common to show signs of stress after exposure to a traumatic event, and it is important to monitor your physical and emotional health.

Possible Reactions to a Disaster or Other Traumatic Event

Try to identify your early warning signs of stress. Stress usually shows up in the four areas shown below, but everyone should check for any unusual stress responses after a disaster or other traumatic event. Below are some of the most common reactions.

Emotionally

You may feel emotionally

Anxious or fearful
Overwhelmed by sadness
Angry, especially if the event involved violence
Guilty, even when you had no control over the traumatic event
Heroic, like you can do anything
Like you have too much energy or no energy at all
Disconnected, not caring about anything or anyone
Numb, unable to feel either joy or sadness

Physically

You may have physical reactions, such as

Having stomachaches or diarrhea
Having headaches or other physical pains for no clear reason
Eating too much or too little
Sweating or having chills
Getting tremors (shaking) or muscle twitches
Being jumpy or easily startled

Behaviorally

You may have behavioral reactions, such as

Having trouble falling asleep or staying asleep, sleeping too much, or relaxing
Noticing an increase or decrease in your energy and activity levels
Feeling sad or crying frequently
Using alcohol, tobacco, illegal drugs, or even prescription medication in an attempt to reduce distressing feelings or to forget
Having outbursts of anger, feeling really irritated, and blaming other people for everything
Having difficulty accepting help or helping others
Wanting to be alone most of the time and isolating yourself

Cognitively

You may experience problems in your thinking, such as

Having trouble remembering things
Having trouble thinking clearly and concentrating
Feeling confused
Worrying a lot
Having difficulty making decisions
Having difficulty talking about what happened or listening to others

After the Event: Managing Your Tasks

If you've been involved in a disaster or other traumatic event, a number of tasks likely require your attention fairly urgently. First, make sure you are not injured, as sometimes survivors don't realize they've been physically hurt until many hours later. If you realize you've been injured, seek medical treatment before you do anything else. If you need to find a safe place to stay, work on that task next. Make sure to let a family member or friend know where you are and how to reach you. Secure your identification and any other papers you may need, such as insurance, bank, property, and medical records. Completing one task at a time may help you feel like you are gaining back some control, so make a list of the most important things you need to do. Remember to be patient with yourself. Take deep breaths or gently stretch to calm yourself before you tackle each task. Plan to do something relaxing after working for a while.

Practical Tips for Relieving Stress

These stress-management activities seem to work well for most people. Use the ones that work for you:

Talk with others who understand and accept how you feel. Reach out to a trusted friend, family member, or faith-based leader to explore what meaning the event may have for you. Connect with other survivors of the disaster or other traumatic events and share your experience.
Body movement helps to get rid of the buildup of extra stress hormones. Exercise once daily or in smaller amounts throughout the day. Be careful not to lift heavy weights. You can damage your muscles if you have too much adrenaline in your system. If you don't like exercise, do something simple, like taking a walk, gently stretching, or meditating.
Take deep breaths. Most people can benefit from taking several deep breaths often throughout the day. Deep breathing can move stress out of your body and help you to calm yourself. It can even help stop a panic attack.
Listen to music. Music is a way to help your body relax naturally. Play music timed to the breath or to your heartbeat. Create a relaxing playlist for yourself, and listen to it often.
Pay attention to your physical self. Make sure to get enough sleep and rest each day. Don't leave resting for the weekend. Eat healthy meals and snacks, and make sure to drink plenty of water. Avoid caffeine, tobacco, and alcohol, especially in large amounts. Their effects are multiplied under stress and can be harmful, just making things worse.
Use known coping skills. How did you handle past traumatic events like a car crash or the death of a loved one? What helped then (e.g. spending time with family, going to a support group meeting)? Try using those coping skills now.

When Your Stress Is Getting the Best of You

Know that distressing feelings about a disaster or traumatic event usually fade over time (two to four weeks after the event) as you get back to routines—and especially if you have engaged in some ways to help yourself. Try to use some of these tips several times a week.

If you or someone you care about continues to show signs of stress and you are becoming concerned, you may want to reach out for some extra help. Contact one of the Helpful Resources listed below. Your employee assistance program (EAP) can also help you locate resources and support.

Helpful Resources and Hotlines

Disaster Distress Helpline
Toll-Free: 800-985-5990
TTY: 800-846-8517
Text: TalkWithUs to 66746
Link opens in a new windowhttps://www.samhsa.gov/find-help/disaster-distress-helpline
This helpline provides immediate crisis counseling related to disasters, 24/7.

988: The Suicide and Crisis Lifeline
Toll-Free: 988 or 800-273-TALK (800-273-8255)
Website: Link opens in a new windowhttps://988lifeline.org

Substance Abuse and Mental Health Services Administration Disaster Technical Assistance Center (SAMHSA DTAC)
Toll-Free: 800-308-3515
Email: dtac@samhsa.hhs.gov
Website: Link opens in a new windowhttps://www.samhsa.gov/dtac
DTAC helps states, U.S. territories, tribes, and local providers plan for and respond to behavioral health needs after a disaster.

SAMHSA's National Helpline – 800-662-HELP (800-662-4357)
SAMHSA's National Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders.
Link opens in a new windowhttps://www.samhsa.gov/find-help/national-helpline

MentalHealth.gov
Website: Link opens in a new windowhttps://www.mentalhealth.gov
MentalHealth.gov provides U.S. government information and resources on mental health.

SAMHSA's Drug-Free Workplace Helpline
Toll-Free: 800-WORKPLACE (800-967-5752)
Website: Link opens in a new windowhttps://www.samhsa.gov/workplace

Office for Victims of Crime (OVC)
Contact Options: Link opens in a new windowhttps://www.ovc.gov/map.html
Website: Link opens in a new windowhttps://www.ovc.gov

OVC International Terrorism Victim Expense Reimbursement Program (ITVERP) Resource Center
Toll-Free: 800-363-0441
Email: ITVERP@usdoj.gov
Website: Link opens in a new windowhttps://www.ovc.gov/itverp/index.html

nformation and resources on mental health.