Managing stress after an emergency
When people experience an emergency or traumatic situation, they can use more emotional energy than they realise to deal with the problem and cope with fears, frustrations and other feelings.
In a state of stress a person may think and work too hard and for too long, and put aside their emotional and physical wellbeing to keep a step ahead of what is happening.
Eventually, people in a state of stress begin to feel the effects. This is when normal stress symptoms may begin to show and can affect the mind, body, feelings and relationships.
Normal stress symptoms
Psychological:
- trouble thinking clearly, planning or making decisions
- low attention span or difficulty concentrating or remembering details
- continually thinking about the problem or former difficult times
- not speaking clearly, slurring words or forgetting names.
Physical:
- tension, stress or tightness in muscles
- weakness, tiredness and a loss of energy or enthusiasm
- headaches, trembling, sweating, nausea, aches or pains
- lack of appetite or an increased desire for stimulants, sugar, alcohol, tobacco or coffee
- feeling tired but unable to sleep, or having disturbed sleep, dreams or nightmares.
Emotional:
- detached and don’t care about things any more
- irritable, bad tempered, impatient or restless
- overwhelmed and everything seems too difficult
- tearful for no reason
- easily upset or oversensitive to what others do and say
- insecure or wanting to stay in familiar places
- feeling sad and hopeless as though the emergency will never end
- very emotional and experiencing reasonable waves of anger or worry.
Relationships with others:
- blame others for the stress
- tend to blow things out of proportion
- can’t feel happiness, enjoyment or affection for loved ones
- changed relationships with those close to you
- no longer want to be with family or friends or always need them around
- need to always talk about the emergency
- feel others don’t understand or don’t care.
It is normal for many of these reactions to appear after an emergency or traumatic event. If the symptoms continue, this becomes a stress cycle and once established can become a lifestyle.
Long term stress will undermine health and may cause illness. Overcoming stress means breaking the stress cycle.
Breaking the stress cycle
- Step 1: Recognise you are stressed
- People don’t often recognise they are stressed because they are too focused on the problems. Listen to others who may see you more clearly than you see yourself.
- Step 2: Recognise your stress cycle
- If stress has been ongoing, a pattern of stress may form. This is called the stress cycle and may become a lifestyle.
- Step 3: Decide to break your pattern of stress
- Although there are lots of things about the stress in your life that you cannot change, there may be some that you can.
- Step 4: Reduce stressful activities
- Check your lifestyle and routines to see where you can reduce the stress. Try to stop doing things that keep stress high.
- Step 5: Increase relaxation and positive activities
- Build activities into your day that are rewarding and give you a good feeling. Take time to enjoy yourself.
Taking care of yourself
Simple enjoyment can be the best antidote to stress and there are many things you can do to break the stress cycle.
Physical
- regular exercise such as walking, swimming, and cycling
- reduce intake of alcohol, tobacco and sugar
- eat regular, well balanced meals.
Relationships
- keep regular contact with people you enjoy being with
- ask for help when you need it
- make time to be with your family or friends
- talk to people you trust about what is happening and how you are feeling.
Relaxation
- do regular relaxation exercises such as deep breathing, listening to quiet music, meditation
- consider massage or simple exercises to help with physical tension
- rest regularly, even if only for a short time
- try to find something to make you laugh.
Attitudes
- accept that it will take time to get out of the stress cycle and keep trying
- take care to stay safe, as concentration and judgement may be impaired
- try to be organised and efficient so you have some time to yourself.
Where to seek assistance
If you feel unable to change your stress level or if you have distressing symptoms, you may need to seek help to improve things.
Help and more information may be obtained from your general practitioner, community health centre or community mental health service. Please refer to the White Pages telephone directory.
Support is also available through:
- Lifeline 13 11 14
- Parentline 1300 301 300
- Kids Help Line 1800 551 800
Adapted with the permission of the Emergency Management Branch, Department of Human Services, Victorian Government.