Coping with the effects of work-related traumatic incident stress

If, as an employee or emergency service worker, you have been involved in a traumatic incident you may experience a range of feelings and reactions - both positive and negative. As (say) an emergency worker you can experience very positive reactions. You may have helped others to survive. You may have got through a situation which would 'test the best'. You know about the intensity and personal satisfaction which comes from this type of achievement. However, some incidents demand a response from you which may place extreme pressure on your coping skills. You can experience some negative reactions after a traumatic incident. This fact sheet might help you to understand some of the common reactions other people have experienced in similar situations. Feelings and reactions you may experience .... Fear....for your own safety and those you care about; of returning to your workplace; of being left alone or having to leave loved ones; of breaking down and losing control; of a similar event happening again; just plain fear. Sadness....for deaths, injuries, or losses. Guilt....for things said and done; for things not said and done; for being better off than others. Anger....at what happened; at whoever caused it and/or allowed it to happen; at the waste of life; at the senselessness of it all; at people who don't understand; about why this is happening to you; with yourself for feeling this way. Memories....of what happened; of other traumas and losses in your life. Remember that although you may be an emergency worker with skills to deal with traumatic incidents, you are still a real human being who reacts normally to these types of events. You may be confused or worried by some of the physical and emotional reactions you may experience. Although these reactions can be distressing and cause you discomfort, they are part of a normal stress reaction to a traumatic event. You may experience: sleep disturbance or bad dreams; seeing the event over and over; being irritable and/or jumpy; difficulty concentrating; feeling down or 'flat'; nausea or upset stomach; muscle tension which can cause headaches and other physical aches and pains. Relationships.... Traumatic experiences can bring people closer together. Sometimes strains and tensions can appear with workmates, partners, family or friends. You may find it difficult to talk about what you have been through. You may not want to burden them with your problems. You may think that they're not as understanding as you would like them to be. Changes in your behaviour may worry or annoy them. Family members, generally, can also access your employer's Employee Assistance Program (EAP). Reducing the effects of traumatic incidents..... As an emergency worker or an employee you have probably already some ideas about what works best for you after a critical or traumatic incident. Everyone is different and people cope in different ways. Whatever works for you is fine. Here are some further things other people have found useful in reducing the effects of any stress you may experience soon after the event. None of them are 'shoulds' - 'shoulds' only give you another job to do! Try not to be hard on yourself for what you are going through; allow yourself to have your feelings; take special care when driving or riding; keep a journal, write down your thoughts and feelings; physical activity is often helpful; maintain as normal a schedule as possible, eat well balanced and regular meals; don't make big life decisions or changes if you can avoid it; spend time with friends and others who are supportive, but have some time-out to rest and relax more; do things that you would normally enjoy doing; talk to people about your experience; recurring thoughts, memories are normal, they will fade over time - the traumatic experience has been significant to you; don't overdo alcohol or drugs. When to seek further assistance....if you feel you cannot handle the intensity of feelings or reactions you are experiencing right now; if your normal ways of coping are not working for you; if you continue to have disturbed sleep and/or nightmares; if you don't seem to be getting 'back to normal' as soon as you would expect; if there is no one you can talk to about how you are feeling; if your personal life or work performance is suffering. Where to seek assistance....with your employer's or organisation's EAP, or Welfare Services. Your local general practitioner; the local community health centre - (Bowral - 02 4861 8000); the local community mental health service - (Bowral - 02 4861 8000)