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Normal adult reactions to trauma

Difficult events can have a big impact on people. Reactions vary from person to person. Knowing normal reactions can make it easier for you to deal with them and help others deal with them.

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Everyone reacts to difficult events, like violence, accidents, and disasters.

Read about what adults can do to help themselves and others after trauma.

What is trauma?

Trauma is a strong stress reaction to an unexpected event. The event can be anything: accidents, natural disasters, violence, death, murder, divorce, infidelity, and so on.

An individual does not have to be part of an event to be traumatized by it.

Normal response to trauma

Right after the event (or after you learn about it), you are likely to feel shocked. You might also go into denial. This reaction can last for several hours or several days.

Shock

  • Blurred thinking
  • Numbness
  • Everything feels unrealistic.
  • Disconnection from your surroundings and emotions

Denial

  • Refusing to accept that the event happened
  • Function as if the event did not happen.
  • Later reactions can be classified as physical, cognitive, emotional, and behavioural.

Physical reactions

  • Fatigue and low energy, although you get enough sleep.
  • Difficulty falling asleep or staying asleep.
  • Nightmares.
  • Headache, stomach-ache, or general flu symptoms.
  • Loss of appetite or changes in eating habits.

Cognitive reactions

  • Problems with concentration and decision making.
  • Problems with memory.
  • Feeling confused.
  • Constant thoughts about the event and its consequences.
  • Change of religious or personal beliefs.

Emotional reactions

  • Constant fear and worry.
  • A lot of sadness.
  • Mood swings such as anger and irritability often occur over little or nothing.
  • Great feelings of insecurity, helplessness, and powerlessness.
  • Guilt.
  • Anger.

Behavioural reactions

  • Isolation from other people.
  • Increased viewing, video game use, or similar activities to distract the mind.
  • Increased use of alcohol, tobacco, or drugs.
  • Symptoms of hyperactivity, delirium, or numbness.
  • Avoidance, such as avoiding places and objects that remind you of the incident.

All these reactions are normal. You can expect to feel them for a few weeks, as well as general stress. There is no one right answer on how much reaction you will feel or how long it will last. Everyone deals with difficult events in different ways.

It is important to allow yourself to experience the feelings that come. That way, you can process them. Suppressing them can create further problems in the long term.

When do you need professional help?

In most cases, the condition will improve on its own if you get good support from family and friends. Sometimes, however, more help is needed. If the reactions last for weeks (more than four to six) or worsen over time, it may be time to talk to a specialist.

Below are some examples of when it is right to contact a professional.

Long-term distress

If strong negative emotions or physical symptoms last for several weeks. Especially if they are getting worse rather than improving.

Disruption of daily life

When negative thoughts and feelings are starting to affect your daily life. It can be in work, social interaction, or something else.

Harmful thoughts or behaviours

Self-harm, thoughts of self-harm, or harming others.

Difficulty dealing with memories of the event.

If memories of the event or things that remind you of the event in general cause stress.

Emotional numbness or isolation

Chronic emotional numbness and social isolation. Not finding joy in activities that you used to enjoy.

We can fix so many things in our lives ourselves, but sometimes we need a specialist. Seeking help is a sign of strength.

Talking to an unrelated person about difficult incidents or their feelings is healthy. It can help you understand things better and see them from a different perspective.

Find out what you can do

Resources for adults who want to be able to help themselves and others after trauma.

How can adults help themselves and others after a traumatic event?