“Self-Care and Recovery After Trauma”

Surviving a Traumatic Experience: If you’ve ever been through a highly stressful event or series of events, you’ve been through a traumatic experience. A feeling of helplessness, horror, and in some cases, the challenges of a serious injury (or the threat of one) are common after these events. There are many ways you can help yourself get through it.

Don’t Isolate Yourself: Reach out to friends and family. If others have had the same experience, talk to them. They may be having some of the same feelings that you are. Open the lines of communication as soon as possible after your traumatic event. It’s an important part of your recovery.

Seek Professional Help: The stress that comes with a traumatic event can be crippling. Sadness, fear, grief, and depression can take hold. If your feelings in the first month after the event are so severe that they interfere with your regular life, find a mental health expert in your area who can help.

Join a Support Group: Talking over what you’re going through with others who’ve had the same experience, or are still going through it, can be helpful after a trauma. Not only will groups like these lift you up, they can give you tips on how to deal with what’s happening. Your doctor or mental health expert can point you to local support groups, or you can find one online.

Face It (Don’t Avoid It): As tempting as it may be to try to ignore or forget a traumatic event, a key ingredient in recovery is learning to be OK with your memories of it and the things that trigger them without trying to avoid them. Facing your feelings head-on is important because you want to be able to take care of them in a way that helps you move forward.

Exercise: Get out and move. Experts say it’s one of the most effective ways to handle the aftereffects of a traumatic event. Deep breathing, gentle stretching, and walking are all good choices. If you want your exercise plan to be a bit more challenging, that can help, too. Don’t force things, though. If you’re tired, it’s OK to rest.

Listen to Your Body: Your body (and mind) will tell you what to do to heal. Eat healthy meals. Rest when you get a chance. Do things that make you happy. Take a bath. Work toward a regular sleep schedule where you go to bed and wake up at about the same time each night in a cool, dark, quiet room. Read. Do something with friends. Go for a nice stroll. Watch a ballgame. Go to a play. Whatever makes you feel good, take the time to treat yourself.

Stay Away From Alcohol: A drink to bring on sleep or to take off the edge is one way some choose to go through the stress of a traumatic event. They’re trying to numb the emotions or forget things. It may feel like it’s working in the short term, but it can do damage in the long run. The problem is, if the stress continues, alcohol (or drug) use may continue, too. That could lead to mental and physical problems and long-term dependence.

Get Back Into Your Routine: Regular life can be interrupted by a traumatic event. A goal for those trying to get past the stress of trauma is to return to a day-to-day schedule as soon as possible. Getting your groove back can help you re-establish a sense of normalcy and regain a sense of control over your life.

Fix the Little Things: Take the time to resolve small conflicts in your life so they don’t build up and add stress. If you have large tasks, break them into little ones, set some priorities, then tackle them when you can. Checking those off your list will let you focus on the bigger battles.

Take Stock: You can ease the stress of traumatic events by stepping back, taking stock of your life, and concentrating on what’s important. Strengthen bonds with family, friends, and community. Reassess personal goals and come up with a plan to reach them. Volunteer and give a little more to charity. All of these things can help overcome the stress of trauma.

Meditate: Even if you’re unfamiliar with meditation, turning inward to ease stress can help. Deep breathing or focusing on your exhale can help ease your mind and relax you. Focus your attention on breathing or on parts of your body while you meditate. That can keep your brain from thinking about your stress. You may want to repeat a mantra or pray. Mindfulness, tai chi, and yoga are also great ways find your calm.

Celebrate Life: It’s important to realize that it’s OK to feel joy, to celebrate successes, and revel in the warmth of your family and friends even after a traumatic event. It’s all part of the road to recovery.

Turn Up the Tunes: A recent study found that cultural events like sports and the arts can help communities recover from a shared trauma. Music, too, can be integral to communities and individuals, whether it be music therapy, making music, or just listening. Meditating while hearing a favorite song can help, too.

Reviewed by: Arefa Cassoobhoy, MD, MPH on November 27, 2018

Sources:

CDC: “Coping with a Traumatic Event,” “Helping Patients Cope with a Traumatic Event.”
American Psychiatric Association: “Coping After Disaster, Trauma.”
University of Notre Dame: “Taking Care of Yourself After a Traumatic Event.”
National Alliance on Mental Illness: “Find Support.”
Substance Abuse and Mental Health Services Administration: “Tips for Survivors of a Disaster or Traumatic Event,” “Tips for College Students: After a Disaster or Other Trauma,” Trauma-Informed Care in Behavioral Health Sciences, 2014.
National Center for Victims of Crime: “The Trauma of Victimization.”
National Institute on Alcohol Abuse and Alcoholism: “The Link Between Stress and Alcohol.”
National Institute of Mental Health: “Post-traumatic Stress Disorder.”
Mayo Clinic: “Meditation: A simple, fast way to reduce stress.”
Seery, M. Journal of Personality and Social Psychology, 2010.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“17 Everyday Ways to Ease Depression”

Let Your Pet Nuzzle Blues Away: Sometimes your pet really can be your best friend, and that's good therapy. When you play with him, you take your mind off your problems. And when you take care of him, you're focused on something outside yourself, which can be therapeutic.

Eat Smart to Lift Mind and Body: No specific foods treat depression, but a healthy diet can be part of an overall treatment plan. Build your meals and snacks around plenty of fruits, vegetables, and whole grains.

Choose Foods to Boost Your Mood: Some studies say omega-3 fatty acids and vitamin B12 may play a role with brain chemicals that affect mood and other brain functions. Low levels may be linked to depression. Fatty fish like salmon, tuna, and mackerel have omega-3s. So do flaxseed, nuts, soybeans, and dark green veggies. Seafood is a good B12 source, but vegetarians can get it in fortified cereals, dairy products, and supplements.

Try Low-Fat Carbs for a Pick-Me-Up: Carbohydrates raise your level of the brain chemical serotonin, which boosts your sense of well-being. You can get carbs from vegetables, fruit, and whole grains, which also give you fiber.

Drink Less Caffeine: Do you really need that third cup of coffee? Anxiety often happens along with depression. And too much caffeine can make you nervous, jittery, or anxious. While scientists haven't found a clear link between caffeine and depression, cutting back on it may help lower your chances of having the condition and improve your sleep. 

Treat Your Aches and Pains: When you hurt, it's hard to stay in a good mood. Work with your health care team to treat your depression and your pain.

Work Out to Change How You Feel: Exercise works almost as well as antidepressants for some people. And you don't have to run a marathon. Just take a walk with a friend. As time goes on, move more until you exercise on most days of the week. You'll feel better physically, sleep better at night, and boost your mood.

Choose an Exercise You Enjoy: If you don't like to run, you might not endure training for a 10K race. But you will stay with an exercise plan you like. You can take walks, go golfing without a cart, ride a bike, work in your garden, play tennis, or go swimming. The important thing is to pick something you like. Then you'll look forward to it and feel better when you do it.

Exercise With Others for Support: Connections with other people can help you overcome the sluggish, lonely feelings of depression. Join an exercise group or work out with a friend. You'll stay in touch and have support to keep yourself on track.

Be Sure You Get Enough Sunlight: Do you feel more depressed during darker, cold months? You may have seasonal affective disorder (SAD). It's most common in the winter, when there's less sunlight. You can treat SAD with light therapy, antidepressants, Vitamin D supplements, and talk therapy.

Explore Your Creativity: Painting, photography, music, knitting, or writing in a journal are all ways you can explore your feelings and express what's on your mind. The goal isn't to create a masterpiece. Do something that gives you pleasure. It may help you better understand who you are and how you feel.

Make Time for Mindful Relaxation: Stress and anxiety can add to your depression symptoms and make it harder to recover. Learn to relax, and you can help restore a sense of calm and control. You might consider a yoga or meditation class. Or you could simply listen to soothing music while you take a long, warm bath.

Get Involved in Your Community: When you spend time with people or causes you care about, you can regain a sense of purpose. And it doesn't take much to get started. You can volunteer with a charity. Or join a discussion group at the library or at church. You'll feel good about yourself when you meet new people and do new things.

Keep Friends and Family in Your Life: The people who love you want to support you. If you shut them out, they can't. If you let them in, you'll feel a lot better. Call a friend and go for a walk. Have a cup of coffee with your partner. You may find it helps to talk about your depression. It feels good to have someone listen.

Get the Sleep You Need: Depression makes it hard to get good rest. Some people sleep too much. Others can't fall asleep easily. As you recover, relearn good nighttime habits. Start by going to bed and getting up the same times each day. Use relaxation techniques to help you drift off. Quality shut-eye makes your mind and body feel better.

Avoid Alcohol and Drugs: They can slow your recovery from depression or stop it in its tracks. They can also make the condition worse and keep antidepressants from working well. If you have a problem with substance abuse, ask for help now. You'll have a far better chance of getting past depression.

Stick to Your Treatment: Exercise, a healthy diet, and other good habits may help you feel positive about your life. But they won't replace medical treatment or talk therapy. Depression is a serious illness, and it carries a risk of suicide. If you are thinking about harming yourself, get help right away. And never stop or change your treatment without discussing it with your doctor.

Reviewed by: Smitha Bhandari, MD on November 08, 2017

Sources:

American Psychological Association: "Depression and How Psychotherapy and Other Treatments Can Help People Recover," "Mind/Body Health: Stress."
Cleveland Clinic: "What is Seasonal Depression?"
Coppen, A. Journal of Psychopharmacology, January 2005.
Depression and Bipolar Support Alliance: "Food and Mood."
Harvard Health Publications: "Depression and pain," "Exercise and Depression."
Lucas, M. Archives of Internal Medicine, 2011.
National Mental Health Association: "Alcohol and Drug Abuse and Depression."
National Mental Health Information Center: "Alternative Approaches to Mental Health Care."
National Sleep Foundation: "Depression and Sleep."
Wurtman, R. Obesity Research, November 1995.

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2Live

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.