How to deal with witnessing something traumatic

Ask a Therapist Coping
1

I’ve recently witnessed something quite traumatic and loud sounds now make me quite jumpy as well as that the image is still quite etched in my head . How do I deal with this

2

Hi @Unicorn555

Thank you for coming forward and sharing
this recent experience. I agree that witnessing a traumatic event can create distress. How you are feeling is fully understandable and valid. I believe that over time the impact can reduce by you taking small steps to address the trauma. Know that you are safe now in the present.

From your sharing I gather you are experiencing:

  1. Hypervigilance (jumpiness)
  2. Intrusive memories (vivid images)

May I recommend the following self-care methods:

  1. Grounding techniques: Focus on your five senses.
  2. Mindfulness exercises.
  3. Relaxation methods: Deep breathing, progressive muscle relaxation.
  4. Physical activity: Gentle exercise, walking.
  5. Creative expression: Journaling, art.

To get help in processing trauma, consider seeking professional help. Look for a trauma - informed therapist. Identify some triggers and develop a plan outlining steps you can take to better manage the trigger.
Address disturbing thoughts with your therapist. Explore using Eye movement desensitization and reprocessing (EMDR) to reduce the sting of traumatic memories.

Please know:

  1. You’re not alone.
  2. Healing takes time.
  3. Seek help when needed.

I encourage you to prioritise your well-being. Over time, you can reduce trauma’s impact on you :heart:.

1 Like
3

hi @Unicorn555
that sounds really tough, and how you are feeling now is completely valid. talking to someone, whether it’s a friend, family member, or a professional, can help take some of that weight off. sometimes just saying it out loud helps things feel a bit more manageable. know that you don’t have to go through it alone, we are all here on let’s talk to listen and support you if you need :heart:. take things slow, and most importantly, take care of yourself!

4

Hi you are not alone and I can understand where you are coming from. I have also witnessed something quite traumatic. It is hard to control thoughts at time as the thoughts keep coming in and out of the head. Some things that make me feel more safe is:

  1. talking to someone else
  2. Listening to music who give you sense of safety/sense of belonging. For example, if you are a Christian, I would recommend you the song of
    He know my name. If you are non- Christian, Destiny’s Child - Survivor.
  3. Speak to counselor.
  4. Embrace the thoughts.

Sometimes, some days will be harder as the thoughts don’t go away at times. But you are not alone and don’t give up. There is hope in the end of tunnel.