Richa Madaan

Richa Madaan

Coping with Traumatic Events

  Jan 17, 2024
Reviewed by Ayushi Jain

Traumatic Events

Key Takeaways

  • Acceptance is the very first stage in the journey of eliminating the trauma in yourself.
  • Meditation sessions can provide a calming respite from recurring traumatic memories or anxiety.
  • At any stage of life, females are more prone to PTSD than males.

Traumatic events, if experienced firsthand or witnessed, can leave a profound impact on individuals. They can trigger a range of emotional, physical, and mental responses.

According to CognitiveFX, multiple concussions have long-term health effects like hormone dysfunction, personality changes, and forgetfulness. Repeat concussions don’t guarantee the severity and number of lasting symptoms. Some patients with one concussion may suffer worse symptoms than those with several concussions. The best treatment depends on the part of the brain affected. 

Learning to cope with such events is vital for healing and personal growth. Here are several strategies and insights to help navigate the aftermath.

Recognize and Accept Your Feelings

Trauma can stir a whirlwind of emotions, from sadness and anger to confusion and shock. It’s decisive to acknowledge these feelings rather than suppress them. Talk about your experiences with trusted individuals, be it family, friends, or professionals. 

A licensed psychologist or psychiatrist can help explore therapies applicable to your case. For instance, cognitive behavioral therapy helps you understand the logic behind your emotions and guides you to establish positive coping mechanisms to relieve anxiety.

Sharing can lighten the emotional burden and render clarity. Remember, there’s no right or wrong way to feel. Everyone processes this situation differently, and what’s necessary is to give yourself the space and time to heal. 

Letting these feelings out through talking, writing, or artistic expression can pave the way for understanding and eventual recovery. You can write a daily journal, poem, or song to express your thoughts and feelings. Drawing and painting are also great activities to release anxiety and reduce panic attacks. 

The Importance of Pursuing Higher Education

Gaining knowledge about trauma and its effects can empower individuals to cope better. For instance, pursuing a degree in disaster and crisis management can help with deeper insights into the nature of traumatic events and how communities and individuals can recover. 

Such education benefits personal understanding and equips individuals to help others in similar situations. This formal training gives a comprehensive understanding, of its aftermath, and effective management strategies. In a world where unexpected events can occur, having experts trained in disaster and crisis management becomes noteworthy.

Seek Professional Help

Professional therapists or counselors trained in trauma can offer invaluable guidance. They provide coping strategies tailored to individual needs, ensuring a structured healing process. Group therapy sessions, where survivors share their experiences, can also be beneficial. 

Listening to others and realizing you’re not alone can be a source of strength. Concussions can have deep-seated effects that might not be immediately noticeable. Professionals can help uncover and address these underlying issues, leading you to holistic healing.

Establish a Routine

Following a trauma or concussion, the world can seem unpredictable and chaotic. Establishing a routine can bring back a sense of normality. Simple actions like waking up at the same time, eating regular meals, or engaging in daily exercise can make a big difference. 

Developing an exercise routine can help you divert your negative thoughts into a more productive activity. Wake up early in the morning and bring a friend, relative, or a pet with you to make the experience more exciting and unforgettable, allowing you to create good memories. 

You can get a new sport. Badminton, tennis, or swimming can help release endorphins to make you feel good. Furthermore, you can go out during weekends for outdoor adventures. A simple family picnic in your backyard every week is a great alternative if you have a tight budget.

A routine helps in structuring and a sense of purpose, which can be comforting during tough times. It offers a semblance of control when everything else might seem out of hand. Stick to tasks and activities you enjoy, and gradually reintroduce new ones as you feel ready.

Limit Exposure to Triggers

After experiencing a traumatic event, certain sounds, places, or even smells might evoke distressing memories. Recognize these triggers and limit exposure when possible. This doesn’t mean avoiding them indefinitely but giving yourself time until you’re mentally prepared to face them. 

Gradually, with support and coping techniques, these triggers will lose their potency. It’s paramount to find a balance between protecting oneself and working towards desensitization.

Embrace Mindfulness and Meditation

Incorporating mindfulness practices into your daily routine can be a powerful tool in managing trauma. At its core, mindfulness teaches you to be present in the moment, acknowledging your feelings without judgment. 

Meditation sessions can facilitate a calming respite from recurring traumatic memories or anxiety. Over time, consistent mindfulness practice can improve emotional regulation, reduce stress, and foster a deeper connection to oneself.

Stay Connected with Supportive Communities

Isolation can intensify the impact. Surrounding yourself with a supportive community can make a world of difference. This doesn’t necessarily mean large groups; even a few close, understanding friends or family members can form your support network. 

Engage in group activities that promote positivity, join support groups, or participate in community events. Remember, healing is often more effective when others walk alongside you.

Set Boundaries and Prioritize Self-care

It’s vital to recognize your limits and set boundaries, especially post-trauma. This could mean limiting your exposure to specific media, taking breaks from work or social events, or communicating your needs clearly to loved ones. 


This infographic shows what percentage of males and females are more vulnerable to PTSD at different times of their lives. 

The act of self-care is equally noteworthy. Find activities that rejuvenate and comfort you, it does not matter if reading, taking long baths, or simply spending time in nature. Prioritizing yourself is not selfish; it’s a pivotal step in healing.

Educate Yourself about Trauma

Knowledge is empowering. Understanding the intricacies, its effects on the brain and body, and the general healing process can demystify the experience. It can contextualize your feelings and reactions, making them seem less daunting. 

There are numerous resources available, from books and articles to online courses, that can shed light on the subject. As you grow in your understanding, not only do you empower yourself, but you also position yourself to assist others on their journey to healing.

Incorporate Physical Activity into Your Routine

Physical activity is a natural outlet for stress and can play a pivotal role in healing. When we engage in exercise, our bodies release endorphins, which are natural painkillers and mood elevators. 

This not only helps in alleviating stress but also promotes a sense of well-being. You don’t need to commit to rigorous workouts. 

Yoga, in particular, combines physical movement with mindfulness and deep breathing techniques, making it a holistic approach to physical and mental well-being. Moreover, participating in team sports or group exercise classes can provide a sense of camaraderie and foster connections with others. 

Remember, it’s not about the intensity, but the consistency. Aim to find an activity you genuinely enjoy, making incorporating it into your routine easier. 

Over time, regular physical activity can boost your physical health and foster mental clarity, resilience, and a renewed sense of purpose, aiding considerably in the trauma recovery journey.


Healing from trauma is a journey, one that might be long and challenging. However, with the right tools, support, and understanding, individuals can emerge resilient and equipped to face future challenges. 

Embracing professional help, understanding one’s feelings, and seeking education are just some ways to pave a path toward recovery.