Coping With Acute Trauma

Emotions play a central role in trauma with common responses including shock, fear, sadness or disgust.  Research, particularly from emotion focused therapy, shows that suppression or avoidance of these and other negative emotional states, significantly contributes to the development of persistent post-traumatic stress and associated conditions.  Accepting and allowing negative emotions, on the other hand, has been found to reduce the intensity of emotional distress and protect from developing depressive symptoms. While positive and negative emotional states are a normal part of life, studies generally indicate that chronic negative emotions increase the risk of mental and physical health issues including PTSD, anxiety, and cardiovascular diseases, which in turn may shorten the lifespan.  

Learning strategies to cope with emotional distress is therefore essential for protecting health and wellbeing.  

Strategies For Processing Emotions

When facing negative emotional states, whatever the level of intensity, the first step is to acknowledge and feel the emotions.  You may notice emotions anywhere in the body.  For instance, fear in the head, anger in the jaw or sadness in the heart.   The key is to ask yourself:

“what emotions am I feeling right now?” 

Then, without judgment, tune in to where those feelings are located in your body.  Following are some techniques that studies show to be effective for processing negative emotions:

1. Momentarily, try to stop evaluating the situation.  Instead, allow yourself to fully feel the emotional discomfort without judgement.  

2. Label the feeling.  Naming the emotions (e.g. “I feel sad” or “I feel fear”) reduces their hold over you.  

3. Keeping a journal and writing your emotional states can be helpful too.  This can include reviewing what happened, with a specific focus on how it made you feel, and perhaps, some reflection on how you can get unstuck. 

4. Try Emotional Freedom Techniques (EFT).  This is an evidence-based method that can process negative emotional states.  It is proven to alleviate sadness, fear, and other forms of distress.  

Causes of Emotional Distress

Even though some have characterised chronic trauma as a condition of emotions, remember that it is equally as important to address negative cognitions.  Unresolved memories and maladaptive beliefs fuel negative feelings.  EFT is again helpful here because it combines principles of Cognitive Behaviour Therapy with Emotion Focused Therapy.  

Applying other self-care modalities in addition to the aforementioned techniques can also be helpful.  For guidance on effective lifestyle medicines, see my book on stress management here.

If emotional symptoms persist despite self-care, don’t hesitate to seek therapeutic support.  Holistic Therapy can help regulate distress quickly and restore emotional balance.   

Daily Actions For Prevention

The more we can develop awareness of our psycho-biological states, be it emotions, thoughts, or sensations,  without reactivity, and with an attitude of kindness, we can reduce the risk of getting overwhelmed by emotional storms.  Just 5-10 minutes a day objectively observing how you feel, be it positive or negative emotions, can build your capacity to regulate your emotions more effectively.  Combine this with other lifestyle medicines, and you’ll increase vitality and build resilience.  

Having said that, even without prior emotional training, applying the four strategies outlined above – recognise, feel, label, write and tap (EFT) – may significantly contribute towards processing acute trauma symptoms and reduce risk of long-term emotional suffering.  

Summary

While traumatic shock and associated symptoms are a coping and survival response, it’s essential to be able to process the underlying emotional distress.  Otherwise symptoms can become chronic and disabling.  

Most people will experience trauma at some point in their life.  Therefore, developing emotional intelligence, which includes the ability to feel, name and express emotions, is a vital skill that can protect your health.  

Wishing you health and happiness.  

Sadaf  

🙂