Stressful or traumatic events such as the death of a family member or co-worker, a loss suffered by a colleague, or a distressing event in the community can have a serious impact on individuals, work groups, and organizations. However, understanding typical responses and identifying coping strategies early on can help manage the short- and long-term effects of these events.
Stressful Events
A stressful event is any situation that causes emotional turmoil, physical injury and/or presents a real or perceived threat to one’s safety. Examples of such events include:
- Natural disasters or accidents
- Death (natural, accidental, or violent) of a family member, friend, co-worker, or co-worker's loved one
- Serious injury
- Violence or the threat of violence
- Terrorist attack
- Suicide of a family member, friend or co-worker
- Robbery (with or without violence)
What to Expect after a Stressful Event
The nature of the event itself and one’s own personal characteristics (e.g., resilience to stress, prior traumatic experiences) can impact one’s reactions to a stressful event. Such reactions can take a variety of forms, including physical symptoms, emotional responses, and cognitive and/or behavioral changes. Common reactions to stress include:
Common Physical Reactions
- Difficult sleeping/nightmares
- Heightened startle reactions
- Headaches
- Dizziness
- Back pain
- Digestive disturbances
- Muscle tremors or tension
- Palpitations or chest pain
Common Behavioral Reactions
- Withdrawal from friends and family
- Angry outbursts
- Crying
- Marital/relationship conflict
- Eating too little or too much
- Decreased productivity
Common Emotional Responses
- Shock or numbness
- Anger toward others involved
- Anxiety
- Depression
- Guilt/frustration
- Sadness
- Feeling unsafe or vulnerable
Common Cognitive Responses
- Difficulty concentrating
- Confusion
- Difficulty remembering details of the event
- Flashbacks
- Decreased motivation
While all of these responses are typical reactions to trauma, it is important to recognize that everyone responds differently and recovers from stressful events at different rates. Try not to compare your own response to the reactions of others, and be patient and kind to yourself as you recover.
Coping with Stressful Events
For most people, the effects of a stressful event will subside within a few weeks of the event. Utilizing positive coping strategies can help to manage the effects and may prevent long term consequences. Here are some tips to help cope:
- Take good care of yourself. Eat well, exercise, and get enough rest.
- Avoid stimulants such as caffeine, chocolate and nicotine, all of which can increase anxiety.
- Avoid alcohol or other drugs, which can act as depressants and impair judgment.
- Seek out comfortable, familiar surroundings and avoid spending too much time alone.
- Share your thoughts and feelings with those who are supportive and helpful. Don't try to block recollections of the event - it helps to talk about them. Feel free to set limits with people who have not been helpful in the past.
- Give yourself time to recover. Difficulties with concentration, memory or decision-making are normal but short-term reactions. Seek professional help if your responses are interfering with relationships or job responsibilities. Focus on concrete, easily achievable tasks.
- Remember that difficulty sleeping, nightmares, flashbacks and feelings of being "hyper-alert" are common and will most likely diminish with time.
- Communicate your feelings clearly. If you don't, others may not know how to respond to you appropriately. Let others know which responses are helpful and which are not.
- Recognize that anniversary dates of a traumatic event or loss may trigger feelings related to that event. This is normal.
Getting Help Is Crucial
Seeking the assistance of a professional counselor does not imply weakness or an inability to cope; it simply indicates that the particular event was too powerful to manage on your own. Your Employee Assistance Program (EAP) can help you identify the right kind of assistance.
