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DBSA
Recommendations for Dealing with Trauma and Mood Disorders |
The healthiest things
you can do for yourself and your loved ones are to be alert to changes
in your feelings and moods, to allow yourself time to heal and to feel
free to seek appropriate assistance. We know from a variety of studies
that the chemistry in the brain changes in response to trauma. The
aftereffects of a traumatic experience are not something you can just
“pull yourself out of” or “toughen up” enough to “snap out of.”
The healing process
after a traumatic event takes time, especially if you have experienced a
personal loss. It is helpful to:
- Allow yourself
time to grieve. Don’t try to rush your own recovery or hide or deny
your feelings.
- Talk to friends
and family members about how you feel. Ask for support from people
you trust.
- If the trauma you
are coping with is prominent in the news media, limit your exposure
to it. Get the facts you need, but try not to focus all of your
energy on the disturbing event, reports and images of which may be
repeated many times in the news.
- If you attend a
support group, or have in the past, spend time at support group
meetings or use other resources the group provides.
- Keep to your daily
routine. Even if you don’t feel like it, do your best to eat
balanced meals and get plenty of rest.
- Continue taking
any prescribed medications. Discontinuing medication or changing the
amount you take can make your situation worse.
- Stay physically
active. Even light exercise such as walking can help minimize
physical effects of stress.
- Avoid making major
life decisions during a time when you are under a lot of stress.
- Don’t use alcohol
or illegal drugs to cope with the stress. If you find you are unable
to stop drinking or using, talk to a trusted friend, family member
or a health care provider, or contact a recovery program such as
Alcoholics Anonymous, whose phone number can be found in your local
telephone book.
- Find out how you
can help or get involved. Volunteer or contribute in any way that
feels right to you.
- Spend time doing
things you enjoy. Paint a picture, work in your garden, play a
musical instrument, watch a movie, play with children, spend time
with friends, or something else that helps you. You may want to
listen to music or read a book before going to sleep, rather than
watching the news.
- Get help for
yourself if you need it. Don’t feel ashamed, afraid, or guilty about
talking to a doctor, therapist, or member of the clergy if you need
to. Be honest about all of your symptoms. You have every right to
feel the way you do.
Additional resources
for management of stress and dealing with trauma and mood disorders.
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