Trauma - reaction and recovery (2024)

Seeking help for trauma

Victims of Crime HelplineExternal Link Tel. 1800 819 817
Road Trauma Support Services Victoria Tel. 1300 367 797 (Mon to Fri, 9 am to 5 pm)
VicEmergency HotlineExternal Link Tel. 1800 226 226

General telephone counselling services

Lifeline Tel. 13 11 14
GriefLine Tel. 1300 845 745
beyondblue Tel. 1300 22 4636

Traumatic experiences

It is normal to have strong emotional or physical reactions following a distressing event. On most occasions though, these reactions subside as a part of the body’s natural healing and recovery process. There are many things you can do to help cope with and recover from such an experience.

A traumatic experience is any event in life that causes a threat to our safety and potentially places our own life or the lives of others at risk. As a result, a person experiences high levels of emotional, psychological, and physical distress that temporarily disrupts their ability to function normally in day-to-day life.

Examples of potentially traumatic experiences include:

natural disasters, such as a bushfire or flood
being a victim of, or witness to, a crime, act of violence or armed robbery
being involved in, or witnessing, a serious car or transport accident
being in an airplane that is forced to make an emergency landing
being physically or sexually assaulted
being exposed to images, news reports or social media posts of these types of events.

Reactions to trauma

The way a person reacts to trauma depends on the type and severity of the traumatic event, whether the person has any previous relevant experience or training, if they are active or helpless, the amount of available support following the incident, other current stressors in the person’s life, their personality, natural levels of resilience, and any previous traumatic experiences.

Mental reactions to trauma

Mental reactions to trauma include:

reduced concentration and memory
intrusive thoughts about the event
repeatedly playing parts of the event over in the mind
confusion or disorientation.

Emotional reactions to trauma

Emotional reactions to trauma can include:

fear, anxiety and panic
shock – difficulty believing in what has happened, feeling detached and confused
feeling numb and detached
not wanting to connect with others or becoming withdrawn from those around you
continuing alarm – feeling like the danger is still there or the event is continuing
let-down – after the crisis is over, exhaustion may become obvious. Emotional reactions to the event are felt during the let-down phase, and include depression, avoidance, guilt, oversensitivity, and withdrawal.

Physical reactions to trauma

Traumatic experiences can result in physical reactions including:

fatigue or exhaustion
disturbed sleep
nausea, vomiting and dizziness
headaches
excessive sweating
increased heart rate.

Behavioural reactions to trauma

Common behavioural reactions to trauma include:

Making sense of the traumatic event

Once the distressing event is over, you may find yourself trying to make sense of the event. This can include thinking about how and why it happened, how and why you were involved, why you feel the way you do, whether feelings you are having indicate what kind of person you are, whether the experience has changed your view on life, and how.

Helping resolve traumatic reactions to trauma

There are a number of strategies that can help a person resolve traumatic reactions.

Recognise that you have been through a distressing or frightening experience and that you will have a reaction to it.
Accept that you will not feel your normal self for a period of time, but that it will also eventually pass.
Remind yourself daily that you are managing – try not to get angry or frustrated with yourself if you are not able to do things as well or efficiently as normal.
Don’t overuse alcohol or drugs to help you cope.
Avoid making major decisions or big life changes until you feel better.
Gradually confront what has happened – don’t try to block it out.
Don’t bottle up your feelings – talk to someone who can support and understand you.
Try to keep to your normal routine and stay busy.
Don’t go out of your way to avoid certain places or activities. Don’t let the trauma confine your life, but take your time to get back to normal.
When you feel exhausted, make sure you set aside time to rest.
Make time for regular exercise – it helps cleanse your body and mind of tension.
Help your family and friends to help you by telling them what you need, such as time out or someone to talk to.
Relax – use relaxation techniques such as yoga, breathing or meditation, or do things you enjoy, such as listening to music or gardening.
Express your feelings as they arise – talk to someone about your feelings or write them down.
When the trauma brings up memories or feelings, try to confront them. Think about them, then put them aside. If it brings up other past memories, try to keep them separate from the current problem and deal with them separately.

Healing and recovery process after trauma

Any event that places a person’s own life or the lives of others at risk results in the human body going into a state of heightened arousal. This is like an ‘emergency mode’ that involves a series of internal alarms being turned on. Emergency mode gives people a lot of energy in a short period of time to maximise the chance of survival.

Most people only stay in emergency mode for a short period of time or until the immediate threat has passed, but sometimes people keep going into it afterwards when unexpected things happen. Being in emergency mode uses up vital energy supplies and this is why people often feel tired afterwards.

The normal healing and recovery process involves the body coming down out of heightened arousal. The internal alarms can turn off, the high levels of energy subside, and the body can re-set itself to a normal state of balance and equilibrium. Typically, this should occur within approximately one month of the event.

Listen to our trauma and recovery podcast

Trauma experts Dr Rob Gordon and Anne Leadbeater share valuable insights on coping with trauma, helping others who have experienced trauma, and seeking different ways to move forward.

Listen to our trauma and recovery podcast

Seeking help from a health professional after a traumatic event

Traumatic stress can cause very strong reactions in some people and may become chronic (ongoing). You should seek professional help if you:

are feeling very distressed after the event
are unable to handle the intense feelings or physical sensations
don’t have normal feelings, but continue to feel numb and empty
feel that you are not beginning to return to normal after three or four weeks
continue to have physical stress symptoms
continue to have disturbed sleep or nightmares
deliberately try to avoid anything that reminds you of the traumatic experience
have no one you can share your feelings with
find that relationships with family and friends are suffering
are becoming accident-prone and using more alcohol or drugs
cannot return to work or manage responsibilities
keep reliving the traumatic experience
feel very much on edge and can be easily startled.

Post-traumatic stress disorder (PTSD)

After a distressing event, some people find their reactions are serious and do not gradually subside after a month. Severe, prolonged reactions can be disabling, and can affect a person’s relationships with family and friends as well their capacity to work. Such reactions might indicate post-traumatic stress disorder. In this condition, the impact of the event continues to cause high levels of stress.

If you think you might be experiencing PTSD, you should seek help from a health professional.

If at any time you are worried about your mental health or the mental health of a loved one, call Lifeline on 13 11 14.

Information in your language

Trauma - reagim dhe shërim (Trauma - reaction and recovery - Albanian)
الصدمة - رد الفعل والشفاء (Trauma - reaction and recovery - Arabic)
创伤——反应和恢复 (Trauma - reaction and recovery - Chinese Simplified)
創傷經歷：反應及康復 (Trauma - reaction and recovery - Chinese Traditional)
صدمه - واکنش و بهبودی (Trauma - reaction and recovery - Dari)
Τραύμα – αντίδραση και ανάκαμψη (Trauma - reaction and recovery - Greek)
अभिघात (ट्रॉमा) - प्रतिक्रिया और पुनर्प्राप्ति (रिकवरी) (Trauma - reaction and recovery - Hindi)
Trauma: reazione e guarigione (Trauma - reaction and recovery - Italian)
ਸਦਮਾ - ਪ੍ਰਤੀਕਰਮ ਅਤੇ ਰਿਕਵਰੀ (Trauma - reaction and recovery - Punjabi)
Kiwewe - muitiko na kupona (Trauma - reaction and recovery - Swahili)
Chấn thương - phản ứng và phục hồi (Trauma - reaction and recovery - Vietnamese)

Where to get help

Your GP (doctor)
Your mental health specialist, such as a psychiatrist, psychologist, counsellor or social worker
Your local community health centre
Australian Psychological Society Referral Service Tel. 1800 333 497
Phoenix Australia Centre for Post-traumatic Mental Health Tel. (03) 9035 5599
Centre for Grief and Bereavement Tel. 1800 642 066

General telephone counselling services can provide advice:

Lifeline Tel. 13 11 14
GriefLine Tel. 1300 845 745
beyondblue Tel. 1300 22 4636
NURSE-ON-CALL Tel. 1300 60 60 24 – for expert health information and advice (24 hours, 7 days)

Visit Health TranslationsExternal Link for trauma and recovery information in your language.