COPING STRATEGIES A traumatic incident falls outside of normal everyday life and you may need some new strategies to cope. For some people, the traumatic event can get stuck in the brain and body, and you may need assistance from a trained professional counsellor to move through this experience. Do not be afraid to ask for support from your family members, friends, community and networks, doctors, clergy, and/or a counsellor.
Helpful things to do may include:
‣ Talk to someone you trust — it is important to reach out at this time; ‣ Give yourself permission to seek professional help through community sexual assault resource staff, trained professional counsellors, through work with your Employment Assistance Program (EAP), your family doctor, peer support groups, or community supports and networks; ‣ Spend time with supportive family, friends and/or peers; ‣ Try to avoid overuse of alcohol, drugs and/or caffeine; ‣ Acknowledge your response to the situation and give yourself permission to have difficult moments (peer support groups may be beneficial); ‣ Try to avoid self-blame, guilt and defeating thoughts — replace them with positive affirmations instead; ‣ Resist making life-changing decisions following a serious incident; ‣ It takes time to heal so be gentle and patient with yourself; ‣ Try to maintain your regular routine to help prevent feelings of isolation; ‣ Try to eat healthy foods and exercise; ‣ Be aware that traumatic events can sometimes bring back memories of other sad or traumatic events that have happened in your life, and this is normal; ‣ Practice deep breathing exercises, meditate, or try other activities that may enhance your emotional well-being; and ‣ Don’t try to fight dreams or flashbacks. They are normal and usually become less intense and painful over time. If they do not appear to be decreasing over time, you may need to seek professional assistance as there are many useful strategies to work through these.
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