Where to Get Help?
If you think you may be experiencing symptoms related to a traumatic event(s) or suffering from a trauma-related mental health disorder, such as Posttraumatic Stress Disorder (PTSD), it is important to be evaluated by a trained clinician who is familiar with trauma, its assessment, and treatment.
To find where to get help in Canada, please refer to the Canadian Psychological Association’s Guide:
Finding the Psychologist For You
Provincial and Territorial Associations
Tips for Self-Care:
1. Finding support from others
People affected by trauma or trauma-related mental health disorders, such as PTSD, often isolate themselves. Try not to withdraw from those around you. There is probably someone among your friends and family who can listen to you and help. Studies have shown that people who benefit from a strong support network are more likely to see an improvement in their symptoms (Brewin et al., 2000; Scarpa et al., 2006).
2. Seek professional advice
Make use of the services that are available to you (e.g., doctor, mental health specialist, victim support services, etc.). Self-help groups, where you can talk with others who have had experiences similar to yours, can be helpful. If it is part of your daily life, spirituality may also help you (Connor et al., 2003).
3. Alcohol, tobacco, drugs, and medications
It is not advisable to use alcohol, tobacco, or drugs to help you cope. These may aggravate your symptoms, even if they offer comfort or relief of symptoms in the short-term (Dworkin et al., 2018). If you’re interested in exploring the potential benefits of medication, please consult with your doctor.
4. Share about the event
Research has found that avoiding the things that trigger unpleasant thoughts about the traumatic event prevents such thoughts from gradually fading (Brewin, 2001). Devoting time to thinking and talking about the traumatic event and how it has affected you (with healthcare professionals, friends or volunteers, for example), and giving yourself time for rest is a constructive way to manage intrusive thoughts.
5. Try to resume your normal life
Try to resume your regular routines and activities where possible, as soon as you are able to do so. Individuals suffering from traumatic stress tend to stop social and work activities, which serve to provide structure and meaning to their day.
6. Acceptance
The intensity of your suffering may take you by surprise, but this is caused by what you have been through. Sitting with difficult thoughts and feelings serves to help reduce them over time.
7. Learn about your symptoms
Try to learn more about what you are experiencing; the aim is not to become an expert in your condition, but rather to know more about your symptoms so that you can manage them.
References:
Brewin, C. R. (2001). Memory processes in post-traumatic stress disorder. International Review of Psychiatry, 13(3), 159-163.
Brewin, C. R., Andrews, B., & Valentine, J. D. (2000). Meta-analysis of risk factors for posttraumatic stress disorder in trauma-exposed adults. Journal of Consulting and Clinical Psychology, 68(5), 748.
Connor, K. M., Davidson, J. R., & Lee, L. C. (2003). Spirituality, resilience, and anger in survivors of violent trauma: A community survey. Journal of Traumatic Stress, 16, 487-494.
Dworkin, E. R., Wanklyn, S., Stasiewicz, P. R., & Coffey, S. F. (2018). PTSD symptom presentation among people with alcohol and drug use disorders: Comparisons by substance of abuse. Addictive Behaviors, 76, 188-194.
Scarpa, A., Haden, S. C., & Hurley, J. (2006). Community violence victimization and symptoms of posttraumatic stress disorder: The moderating effects of coping and social support. Journal of Interpersonal Violence, 21(4), 446-469.