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

Remember, for you to be there for others, you first need to be there for yourself. Nurture yourself and allow yourself to experience the feelings you have.

The basics

Learn about normal responses to trauma and difficult events.

Sleep

Good sleep is important. Try to get seven to eight hours a night.

General rest

Rest from stimuli when you need to and are able.

Nutrition

Eat healthy and nutritious food. Drink plenty of water. Try to limit caffeine and sugar, as both can affect stress and anxiety.

Movement

Exercise daily. It does not have to be more than a walk around the neighbourhood. Find something you enjoy doing. Exercise improves mood and reduces stress.

Environment

Try to create a safe and comfortable environment around you.

Talk

Talk to a friend, family member, or someone you trust about what you are going through. Do it in your own time when you feel confident to do so.

More tips

It is good to remember that we are all different. We need to find what works for us.

Routine and organization

Keep a daily routine and try to keep your day organized.

Social support

Stay connected with friends, family, and others who can support you.

Mindfulness and relaxation

Try mindfulness, meditation, or breathing exercises. They calm your mind and help you control your thoughts. There are countless free instructions on the web.

Creative expression

Express yourself with something other than speech. Draw, write, make music, or play with clay. All creativity helps in expressing emotions.

Limit stimuli

Reduce the time spent on news feeds and social media.

Live in the now

Take it one day at a time and be patient, even if it takes you longer than you want to get better.

Take care of yourself

People who have experienced trauma are more likely than others to have accidents.

Seek advice from experts

Make an appointment with a psychologist or seek out other professionals. There is no shame in getting help; we all need it at some point.

What should I NOT do?

Don't suppress your emotions

Strong emotions after difficult events are normal. Let them come out. Do not be afraid to cry or get upset. Suppressing emotions can only make things harder for you.

Do not try to numb yourself with drugs and alcohol

You need to process your emotions to feel better. Alcohol and other drugs are not going to make you feel any better in the long run. They slow down processing and create other problems.

Don't make big decisions

Judgment can be poor after difficult events and setbacks. Wait on major decisions until you feel better.