An experience is considered traumatic when it is too difficult to emotionally process and absorb all at once. The sudden and overwhelming attacks on our country have affected us all and will continue to as we continue to understand and absorb the losses.

At the North Carolina State University Counseling Center we want you to know that is common for people who have experienced traumatic situations to have very strong emotional reactions. Understanding normal responses to these abnormal events can aid you in coping effectively with your feelings, thoughts, and behaviors, and help you process and integrate this experience in the healthiest way possible.

What happens to people after a disaster or other traumatic event?

Shock and denial are typical responses to traumatic experiences and both are normal protective reactions. Shock is a sudden and intense disturbance of your emotional state that may leave you feeling stunned or dazed.

Denial involves your not acknowledging that something very stressful has happened, or not experiencing fully the intensity of the event. You may temporarily feel numb or disconnected from life.

As the initial shock subsides, reactions vary from one person to another. The following, however, are all temporary and normal responses to a traumatic event:

• Feelings become intense and sometimes are unpredictable. You may become more irritable than usual, and your mood may change back and forth dramatically. You might be especially anxious or nervous, or even become depressed.
• Thoughts and behavior patterns are affected by traumatic experiences. Most of you will have a lot of thoughts, feelings, and images of what has happened. You may find it difficult to concentrate or make decisions, or become more easily confused. Sleep and eating patterns also may be disrupted.
• Recurring emotional reactions are common. When something like this happens it is tempting to think that you will feel bad about it and then feel better and be done feeling upset about it. However, that is not how we heal. We heal in small bits and pieces as we are able to absorb more and more of the emotional impact of what we have experienced. Thoughts, feelings, and images of what happened in our country will come and go for the next few weeks and months.
• Interpersonal relationships often become strained. Greater conflict, such as more frequent arguments with family members and coworkers, is common. On the other hand, you might become withdrawn and isolated and avoid your usual activities.
• Physical symptoms often accompany the extreme stress. For example, headaches, nausea or other physical symptoms because of the stress.

There are a number of steps you can take to help restore emotional well being and a sense of control following a disaster or other traumatic experience, including the following:

• Give yourself time to heal. Anticipate that this will be a difficult time in your life. Allow yourself to mourn the losses you have experienced.
• Try to be patient with changes in your emotional state.
• Remind yourself that what you are feeling is normal and temporary.
• Ask for support from people who care about you and who will listen and empathize with your situation. But keep in mind that your typical support system may be weakened if those who are close to you also have experienced or witnessed the trauma.
• Communicate your experience in whatever ways feel comfortable to you - such as by talking with family or close friends, or keeping a diary.
• Find out about local support groups. These can be especially helpful for people with limited personal support systems.
• Try to find groups led by appropriately trained and experienced professionals. Group discussion can help people realize that other individuals in the same circumstances often have similar reactions and emotions.
• Engage in healthy behaviors to enhance your ability to cope with excessive stress.

• Eat well-balanced meals and get plenty of rest.
• If you experience ongoing difficulties with sleep, you may be able to find some relief through relaxation techniques.
• Avoid alcohol and drugs.
• Establish or reestablish routines such as eating meals at regular times and following an exercise program.
• Take some time off from the demands of daily life by pursuing hobbies or other enjoyable activities.
• Avoid major life decisions such as switching careers or jobs if possible because these activities tend to be highly stressful.

When should I seek professional help?

Some people are able to cope effectively with the emotional and physical
demands brought about by a natural disaster or other traumatic experience by
using their own support systems. It is not unusual, however, to find that
serious problems persist and continue to interfere with daily living. For
example, some may feel overwhelming nervousness or lingering sadness that
adversely affects job performance and interpersonal relationships.
Individuals with prolonged reactions that disrupt their daily functioning
should consult with a trained and experienced mental health professional.
Psychologists and other appropriate mental health providers help educate
people about normal responses to extreme stress. These professionals work
with individuals affected by trauma to help them find constructive ways of
dealing with the emotional impact.

How do people respond differently over time?

It is important for you to realize that there is not one 'standard' pattern of reaction to the extreme stress of traumatic experiences. Some people respond immediately, while others have delayed reactions - sometimes months or even years later. Some have adverse effects for a long period of time, while others recover rather quickly. And reactions can change over time. Some who have suffered from trauma are energized initially by the event to help them with the challenge of coping, only to later become discouraged or depressed.

A number of factors tend to affect the length of time required for recovery,including:
The degree of intensity and loss. Events that last longer and pose a greater threat, and where loss of life or substantial loss of property is involved, often take longer to resolve.

A person's general ability to cope with emotionally challenging situations. Individuals who have handled other difficult, stressful circumstances well may find it easier to cope with the trauma. Other stressful events preceding the traumatic experience. Individuals
faced with other emotionally challenging situations, such as serious health problems or family-related difficulties, may have more intense reactions to the new stressful event and need more time to recover