Looking After Yourself Following a Traumatic Event

As a First Responder or first aid trained community member, you play a crucial role during emergencies by providing immediate support to those in distress. While this role is incredibly rewarding, it can also be both emotionally and physically exhausting. Taking care of yourself is essential to ensure that you can continue to support others effectively.

Drawing on my many years of supporting the mental wellbeing of paramedics and my experience as a first responder, I understand the challenges of witnessing trauma and helping people in their most vulnerable moments. I'd like to share 10 self-care tips that I know will help you recover and restore your wellbeing as you navigate through the experiences you've encountered.

1. Acknowledge the impact the event has had

It’s perfectly normal to experience a range of emotions following a traumatic event, and it is common to feel a sense of numbness, sadness, anger, or to shed some tears. Acknowledge these emotions and allow yourself to experience these feelings without judgment. Recognising and accepting that you are having these emotions, and linking them to you recent exposure to trauma is the first step towards healing.

2. Talk to someone you trust and seek professional help if necessary

Sharing your experiences and feelings with someone who understands, helps your brain to process what you have been through and reorganise your scattered thinking. Reach out to someone you work or volunteer with, a friend, or a family member. If you prefer talking to someone outside your immediate circle, consider accessing your workplace Employee Assistance Program (EAP), visiting your GP or connecting with a local counsellor. Discussing your thoughts and feelings often provides relief and helps you process what you’ve been through.

If you’re still finding it difficult to cope a few weeks after the event, don’t hesitate to seek professional help. A psychologist or counsellor can provide valuable support and guidance to help you navigate through your emotions and develop effective coping strategies. If you organise a referral through your GP, you may be able to access Medicare funding to help the cover the cost of professional support.

3. Practice deep breathing and gentle exercise

Trauma can leave your body feeling tense and stressed. Simple deep breathing exercises can help calm your mind and body. Try taking a deep breath in for a count of four, holding it for four, and then exhaling for four counts. Additionally, gentle activities like stretching or a walk in nature can help release tension and improve your mood.

4. Stay connected with others

Isolation can make it harder to cope with difficult emotions. Keep in touch with your support network, whether it’s through a text conversation, phone calls, or by meeting in-person. Staying connected with others can provide comfort and remind you that you’re not alone.

5. Eat well and stay hydrated

Your body needs good nutrition to recover from the impact that being part of a traumatic event will have on you. In the days and weeks after the event, try to eat balanced meals with plenty of fruits, vegetables, and lean proteins. Don’t forget to stay hydrated by drinking plenty of water. Avoid excessive caffeine and alcohol, as they can disrupt your sleep and mood.

6. Rest and recharge

Getting adequate sleep and rest will be crucial for your recovery. However, it is common following exposure to traumatic events for intrusive thoughts and images to enter your mind when you close your eyes. This is a perfectly normal response to witnessing an abnormal event, and it is just your braining trying to work out how to process and file what you have experienced. Talking about what is on your mind helps your brain to process the experience faster, as does writing down and journalling your thoughts.

Vocalising your thoughts during the day will make it easier to sleep at night, as will creating a calming bedtime routine to help you wind down. This could include switching off your devices, reading a book, listening to calming music, or taking a warm bath or shower. Try to get as much sleep as you can in the early days following the traumatic event to help your body and mind recover.

7. Do things you enjoy and set boundaries

Engaging in activities that you love can provide a much-needed break from stress. Whether it’s reading, gardening, playing sport, watching a movie or doing something creative, make time for the hobbies that bring you joy and relaxation.

Be kind to yourself and channel your time and energy into the things that you know will be good for you as you process the experience. Don’t hesitate to set boundaries and say no to some of your usual responsibilities if you’re feeling overwhelmed. Taking care of yourself is essential and engaging in the things you love and which give you joy can help you to fast-track your recovery.

8. Practice mindfulness

Mindfulness can help you stay focused on the present and reduce anxiety. Set aside sufficient time in the early days when you are recovering to practice mindfulness, whether it’s through meditation, prayer, gratitude, deep breathing, or simply paying attention to your surroundings. This can help you feel more grounded and in control as you navigate the early days following the trauma.

9. Celebrate small wins

Every step you take towards feeling better is a victory. Celebrate small accomplishments, whether it’s getting some sleep, going for a walk, preparing a healthy meal, or taking a moment to relax. Recognising these achievements can boost your recovery and encourage you to keep moving forward.

10. Create your personal self-care toolkit

Put together a self-care toolkit that’s tailored to your needs and you know will benefit you. This could include having access to a journal where you can record your thoughts, a favourite book you can easily pick up and read, playlists with your favourite music, a collection of calming teas, or anything else that you know helps you feel relaxed and supported. Having a preplanned self-care toolkit ready to go, can make it easier to practice self-care when you need it most.

Taking care of yourself is not just a luxury, but a necessity. By practicing these self-care tips, you can maintain your wellbeing and continue to be a strong and compassionate member of the community. Remember, it’s okay to take time for yourself and seek help when you need it. You are worth it.

Stay well and take care,

Paul McFarlane
Co-Founder of Responder Wear

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