6557 Understanding And Coping With Traumatic Stress
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Understanding and Coping with Traumatic Stress “No one is tough enough to go through near surreal experiences without eventually having to deal with effects of one form or another…” Marie Dimond (U.N.)
UNDERSTANDING STRESS What is stress? The reaction to any real or perceived challenge, demand, threat or change to which you must adapt. Stress becomes distressing when the demands of the situation exceed your available coping resources. What is critical incident stress? A trauma reaction that occurs as a result of a traumatic event during which harm or death seriously threaten an individual. It can be caused by events such as:
Exposure to danger during conflict or a natural disaster Exposure to/witnessing multiple deaths Being taken hostage Being assaulted
What is cumulative stress? A less dramatic, more gradual, form of stress reaction often related to lower- intensity chronic stressors such as:
Hearing stories about other’s traumatic experiences Poor preparation and briefing Difficult, dangerous & exhausting tasks Facing moral and ethical dilemmas A chaotic and reactive working environment Isolation from social support network Chronic fatigue
SIGNS AND SYMPTOMS Physical
Chronic fatigue Sleep difficulties Being easily startled Upset stomach
Mental
Irritability Mood swings Difficulty concentrating Chronic feelings of anxiety
Behavioral
Spiritual
Increase in drinking, smoking, drugs and/or promiscuity Risk taking (e.g., fast driving) Social withdrawal Changes in appetite
Loss of meaning and purpose Loss of hope Change in religious beliefs Extreme cynicism
CARING FOR YOURSELF
Know that stress is inherent to humanitarian work Explore your motivations and develop realistic work expectations Understand stress reactions and know your most common ones Identify major stressors in your life Make time to take care of yourself even while helping others Keep in close contact with family and some friends, even if they're far away Exercise regularly, especially after critical incidents Eat healthy meals at least twice a day Take one day off each week. Do something enjoyable and relaxing (e.g., reading, writing, physical activity, movies) Nourish your soul (e.g., meditate, pray, get involved in spiritual community activities, and appreciate nature, art or music) Talk or write about events you have experienced and your reactions Foster team spirit with colleagues Try to avoid working long hours without a break. Write out a self-care plan and find an accountability partner Seek support and counseling when you need it.
CARING FOR OTHERS
Listen to and talk with others Take time daily to connect with others, even if only briefly Practice encouraging others. Tell colleagues when they have done a good job Encourage others to set healthy boundaries around work and attend to self-care needs Don't be afraid to laugh with others. Keep a sense of humor. Even in the midst of crisis, laughter can often help break the tension When possible, build teamwork by offering to help others with their work Confront (gently) a colleague engaging in behavior dangerous to themselves or others. Suggest they seek counseling Be especially patient with colleagues after a critical incident. Recognize that moods can change quickly and that you and others may react differently
“I now know, through painful personal experience, how to respond to people in trouble. I let them know that I’m available. I offer practical support. And I remind them that bad things happen to good people, but that good people survive.” Kathleen Cravero (U.N.)
EVALUATE YOUR LEVEL OF STRESS* To evaluate your personal stress level, answer these 10 questions using the following scale: 1 = Never 2 = Sometimes 3 = Often 1. 2. 3. 4. 5. 6. 7. 8.
I have difficulty sleeping. I feel tense, irritable, and nervous. The smallest noise makes me jump. I am on the alert for dangers that threaten me. I feel distant from my colleagues and avoid them. My work no longer interests me and I feel that I have no future. I am very tired, physically and intellectually. I have attacks of giddiness, tight throat, sweating and palpitations, particularly when something reminds me of a traumatic event. 9. I feel over-excited. I act impulsively and take uncalculated risks. 10. I re-live a traumatic event in my thoughts, in my dreams, or in nightmares. Total your score: __________
Under 15: Your state of stress is normal if one takes your working conditions into consideration. From 16-25: You are suffering from stress and should take care of yourself. From 25-30: You are under severe stress and should seek help from someone close to you.
A PERSONAL PLAN*
What are my identified stressors? Present stress relief practices? New stress relief practices I commit to?
* Taken from the brochure “Coping with Stress” by the American Red Cross.
UNDERSTANDING STRESS What is stress? The reaction to any real or perceived challenge, demand, threat or change to which you must adapt. Stress becomes distressing when the demands of the situation exceed your available coping resources. What is critical incident stress? A trauma reaction that occurs as a result of a traumatic event during which harm or death seriously threaten an individual. It can be caused by events such as:
Exposure to danger during conflict or a natural disaster Exposure to/witnessing multiple deaths Being taken hostage Being assaulted
What is cumulative stress? A less dramatic, more gradual, form of stress reaction often related to lower- intensity chronic stressors such as:
Hearing stories about other’s traumatic experiences Poor preparation and briefing Difficult, dangerous & exhausting tasks Facing moral and ethical dilemmas A chaotic and reactive working environment Isolation from social support network Chronic fatigue
SIGNS AND SYMPTOMS Physical
Chronic fatigue Sleep difficulties Being easily startled Upset stomach
Mental
Irritability Mood swings Difficulty concentrating Chronic feelings of anxiety
Behavioral
Spiritual
Increase in drinking, smoking, drugs and/or promiscuity Risk taking (e.g., fast driving) Social withdrawal Changes in appetite
Loss of meaning and purpose Loss of hope Change in religious beliefs Extreme cynicism
CARING FOR YOURSELF
Know that stress is inherent to humanitarian work Explore your motivations and develop realistic work expectations Understand stress reactions and know your most common ones Identify major stressors in your life Make time to take care of yourself even while helping others Keep in close contact with family and some friends, even if they're far away Exercise regularly, especially after critical incidents Eat healthy meals at least twice a day Take one day off each week. Do something enjoyable and relaxing (e.g., reading, writing, physical activity, movies) Nourish your soul (e.g., meditate, pray, get involved in spiritual community activities, and appreciate nature, art or music) Talk or write about events you have experienced and your reactions Foster team spirit with colleagues Try to avoid working long hours without a break. Write out a self-care plan and find an accountability partner Seek support and counseling when you need it.
CARING FOR OTHERS
Listen to and talk with others Take time daily to connect with others, even if only briefly Practice encouraging others. Tell colleagues when they have done a good job Encourage others to set healthy boundaries around work and attend to self-care needs Don't be afraid to laugh with others. Keep a sense of humor. Even in the midst of crisis, laughter can often help break the tension When possible, build teamwork by offering to help others with their work Confront (gently) a colleague engaging in behavior dangerous to themselves or others. Suggest they seek counseling Be especially patient with colleagues after a critical incident. Recognize that moods can change quickly and that you and others may react differently
“I now know, through painful personal experience, how to respond to people in trouble. I let them know that I’m available. I offer practical support. And I remind them that bad things happen to good people, but that good people survive.” Kathleen Cravero (U.N.)
EVALUATE YOUR LEVEL OF STRESS* To evaluate your personal stress level, answer these 10 questions using the following scale: 1 = Never 2 = Sometimes 3 = Often 1. 2. 3. 4. 5. 6. 7. 8.
I have difficulty sleeping. I feel tense, irritable, and nervous. The smallest noise makes me jump. I am on the alert for dangers that threaten me. I feel distant from my colleagues and avoid them. My work no longer interests me and I feel that I have no future. I am very tired, physically and intellectually. I have attacks of giddiness, tight throat, sweating and palpitations, particularly when something reminds me of a traumatic event. 9. I feel over-excited. I act impulsively and take uncalculated risks. 10. I re-live a traumatic event in my thoughts, in my dreams, or in nightmares. Total your score: __________
Under 15: Your state of stress is normal if one takes your working conditions into consideration. From 16-25: You are suffering from stress and should take care of yourself. From 25-30: You are under severe stress and should seek help from someone close to you.
A PERSONAL PLAN*
What are my identified stressors? Present stress relief practices? New stress relief practices I commit to?
* Taken from the brochure “Coping with Stress” by the American Red Cross.
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