Trauma
What is Post Traumatic Stress?
Post Traumatic Stress is a description for the type of difficulties that people commonly experience after they or someone they love has been involved in a traumatic event. This involvement could be either direct (where something happens to you) or indirect (such as witnessing a traumatic event). There are many different types of traumas such as a car accident, severe bullying, a burglary or an attack and the situations we find traumatic may vary from person to person. Individual traumatic events normally come out of the blue and can make you fear that you, or someone you love, is going to die or get seriously hurt. Lots of people can struggle in the days after a traumatic incident and the difficulties often fade over the first few weeks. However, for some people the struggles persist even after a period of time has lapsed. When you or someone that you care about has experienced a traumatic event it can have a big impact, and life can feel much more difficult than before.
What is Complex Trauma?
Some people experience repeated, prolonged, or ongoing traumatic experiences rather than a single traumatic incident, this is known as complex trauma. This may include experiencing trauma at an early age, the trauma lasting for a long time, if escape or rescue were unlikely or impossible, if you have experienced multiple traumas or if you were harmed by someone close to you. This could include childhood abuse or ongoing exposure to discrimination (for example racism or homophobia). Complex trauma may have an impact on your identity, sense of self, sense of safety and trust of others.
During a traumatic incident your brain switches to survival mode and stops processing everything that is happening around you. Afterwards this leaves chunks of information that are jumbled up. These memories are not properly organised or linked to a specific time in your brain’s filing system, so it doesn’t realise the event happened in the past. When you are reminded about the trauma you may feel just as scared as you did at the time.
Sometimes memories or chunks of information pop into your mind when you don’t want them to. The memory can also stop at the worst part, have bits missing or be in lots of broken pieces (like a jigsaw puzzle that has been tipped out of the box).
Because the memories are not filed away, your brain thinks you are still in danger and keeps you on high alert. This can make you react to even the smallest worries. You may also try hard not to think about it by avoiding reminders and situations that make you anxious. This makes it even harder for your brain to file away the memories and makes it difficult to recognise when you are safe.
Trauma affects different people in different ways, there is no right or wrong way to feel. Some of the things people describe are
- nightmares and/or struggling to sleep
- upsetting thoughts
- memories and pictures of the event popping up when you don’t want them to, this is sometimes known as flashbacks
- feeling as though it is happening all over again
- feeling anxious, jumpy and on edge, and having difficulty relaxing
- having panic attacks or physical sensations (eg. dizziness, heart racing)
- becoming upset at reminders or avoiding things that might remind you of the trauma
- being more worried about bad things happening
- finding it difficult to cope with everyday stresses
- feeling scared to go out
- finding it hard to be away from loved ones or wanting to be with them more
- wanting to spend more time alone
- feeling sad and irritable
- having difficulty concentrating
- feeling guilty for what you did or didn’t do and how you are feeling now
- feeling like things will never get better
- feeling nothing or feeling numb
- constantly on guard and on high alert for potential danger, this is known as hypervigilance
- Feeling detached from your body and surroundings – this is called dissociation
If you have experienced complex trauma, you might also have difficulties with:
- Having intense mood swings and finding that you are more sensitive to everyday life
- Feeling worthless, shameful, guilty, and having a distorted sense of self.
- Struggling to form and maintain relationships and being close to others
- Feeling empty or hopeless and having difficulty experiencing positive emotions.
Sometimes people think they should be able to get over a trauma quickly and you might become annoyed and embarrassed about how you feel you can cope, but struggling after a trauma is not a sign of weakness. When frightening situations happen the world can feel like a very different and scary place, and it can take time to come to terms with this.
Related to Trauma
Advice to help me
It is important to remind yourself that you are safe and that the trauma is in the past and that it is also okay to have strong thoughts and feelings about what has happened. Here are some things you can do to help yourself begin to feel better;
Look after yourself as best you can – try to eat well, get enough sleep and do a small amount of exercise every day.
Help your brain to make sense of what happened – talk about the event with a person you trust (when you feel able to) or write it down. Other people may be able to help fill in missing information for you. However, it is also okay to say you don’t want to talk about it if people ask you questions.
Get back to doing things you used to do, or enjoy doing, to rebuild a sense of normality. Think about what support you might need from others to do this.
Talk to trusted adults about any worries you might have around school or college, and what might make this easier for you.
Remind yourself that it is in the past – put a picture on your phone of something good you have done since, something you are looking forward to, or an inspirational quote.
Do things that make you feel safe – make your bedroom nice, have things around you that make you feel secure and spend time with people (or pets) who can help you feel grounded.
Keeping a journal might help you Identify triggers. Here is a journal template that you might find useful.
Limit your social media use and the news if this is upsetting. Here is some further advice on how to set filters on your devices.
Don’t worry if you feel scared – it does not mean you are in danger now.
Coping with Flashbacks and Dissociation
Remind yourself that you are safe
- Refocus your thoughts to the present by stamping your feet and clapping your hands together, Holding onto your chair or table, holding a cold glass of water or an ice cube or running your hands under some warm water.
- Speak out loud – for example say your name, age, where you were born or today’s date.
Connect to your senses:
- Smell something – an essential oil like lavender can help to calm and sooth.
- Taste something – what does it taste like – is it sweet or spicy?
- Feel something – touch some fabric or hold a warm drink.
- Listen – identify the sounds you can you hear around you or play some music.
- Sight – what things can you see around you?
- Find out more at www.mindwell-leeds.org.uk/be-mindful.
Try some relaxation breathing which can help to ease feelings of anxiety and panic. You can watch a video at www.mindwellleeds.org.uk/breathing.
Make a self-soothe box which includes things that are helpful for you in distressing moments – here are some tips of how to do this: How to Make a Self-Soothe Box.
After experiencing a flashback be kind to yourself. Talk to someone you trust and or do something you enjoy.
Many people recover from trauma over time with support from friends, family and school. However, if you feel you are stuck with your trauma you might benefit from professional help in your recovery journey.
Who can help me?
Accessing support in your local area, or on-line, may be useful if you are experiencing mental health difficulties that are having mild or moderate impact on your daily life . Based on your symptoms, age and where you live, the support below might be useful for you:
Thrive hubs can help you understand your options.
Our service is designed to advise, guide, signpost and get help for young people within Manchester currently facing mental health and emotional wellbeing issues.
Learn more about Thrive HubsFor young people looking for emotional wellbeing support, this website offers a range of information and services, including counselling, psycho-social support, and cognitive behavioural therapy.
Delivering a holistic menu of services to support children and families in Black and ethnic communities across the city at risk of or affected by exploitation and youth violence.
Offering free, confidential bereavement support for individuals, couples, children, young people, and families, by telephone, video or instant messenger, wherever you live in the UK. They also offer face-to-face support from a number of locations.
Gaddum’s bereavement services provide therapeutic support to children and young people who have suffered a bereavement.
An on-line resource with lots of advice and information for young people.
Offering counselling support for young people with anxiety, depression, anger, difficult life experiences, panic attacks, struggling to cope, low self-esteem, hearing voices, unwanted thoughts or post-traumatic stress disorder.
An emotional health and wellbeing service for young people aged 5 to 18 in Manchester. Their team of experienced project workers take a person-centred approach to support young people who have experienced domestic abuse.
Support around the impacts of witnessing or being subject to domestic violence.
Suitable for young pople who are at risk of serious youth violence and child criminal exploitation, providing mentoring programs and support to help improve resilience and make safer choices within the community,
Stop.Breathe.Think is a mental health charity offering online counselling to those aged 8-21, who cannot afford or access support quickly. No wait times and available nationally, we provide vital support to those who need it right now.
A mental health charity offering online counselling to those aged 8-21, who cannot afford or access support quickly. No wait times and available nationally, we provide vital support to those who need it right now.
TDAS works with children and young people in Trafford who have been exposed to domestic abuse or are at risk of being involved in unhealthy relationships.
Trafford Young Carers is a service for children and young people who provide unpaid care to a family member or friend with illness, disability, mental health issues or substance misuse.
Trafford Youth Engagement team delivers a number of services from our Talkshop base in Sale. Talkshop is an advice, support and information centre for young people aged 11 to 19 (up to 25 with additional needs or care leavers).
Providing digital bereavement information, advice and support for young people across the UK who are grieving the death of someone important to them.
CAMHS Services
A referral to a CAMHS service might be useful if you are experiencing mental health difficulties that are having a significant impact on your daily life. Based on your age, symptoms and where you live, the following services might be appropriate for you:
We are an NHS service that offers support and treatment to children and young people up to 18 years old who are experiencing challenges with their mental health and wellbeing. We also support parents, carers, and families of these children and young people
CAPS supports parents and carers to help their children (under 5) to develop to their fullest potential and be ready for school. This includes promoting improved quality of parent/child relationships; and supporting parents and carers with their children’s social, emotional development and wellbeing.
The Community Eating Disorder Service (CEDS) is a specialist CAMHS community team (Child and Adolescent Mental Health Service), for children and young people aged 5 – 17 who may be presenting with an eating disorder or eating disorder difficulties. We provide specialist evidence-based therapeutic interventions to young people and their families, through a range of treatments, as well as physical health monitoring.
We are a specialist Child and Adolescent Mental Health Service (CAMHS) working with deaf children and their families. We cover the North of England and have teams in York, Manchester and Newcastle.
Emerge 16-17 CMHT provide a wide range of community based mental health services, including risk and duty support, to young people aged 16 and 17.
Galaxy House helps young people with a range of mental health difficulties including eating disorders and medically unexplained symptoms, as well as managing associated behaviours such as self-harm. Admission lengths vary depending on the young person’s needs and their care pathway. We work closely with families and community agencies to enable young people to be discharged from hospital at an appropriate time in their recovery. In addition to its 12 beds (all single rooms with 2 en-suite) Galaxy House has living, dining, therapy and outdoor space. It also has its own school provided across 2 classrooms within the building, which provides National Curriculum education from 9.30am to 3.15pm each weekday by staff from Royal Manchester Children’s Hospital School. Referrals may be for consultation, second opinion or for consideration of admission.
The Manchester CAMHS team for Looked After Children is a CAMHS team for children and young people cared for by Manchester City Council.
We are an NHS service that offers support and treatment to children and young people up to 18 years old who are experiencing challenges with their mental health and wellbeing. We also support parents, carers, and families of these children and young people.
The Paediatric Psychosocial Service (PPS) is a specialist CAMHS team (Child and Adolescent Mental Health Service, for children who are being treated at the Royal Manchester Children’s Hospital. By providing psychological and psychiatric assessment and treatment for patients who have emotional and mental health problems related to their underlying physical illness.
We are an NHS service that offers support and treatment to children and young people up to 18 years old who are experiencing challenges with their mental health and wellbeing. We also support parents, carers, and families of these children and young people.
We are an NHS service that offers support and treatment to children and young people up to 18 years old who are experiencing challenges with their mental health and wellbeing. We also support parents, carers, and families of these children and young people.
We are an NHS service that offers support and treatment to children and young people up to 18 years old who are experiencing challenges with their mental health and wellbeing. We also support parents, carers, and families of these children and young people.
We are a specific CAMHS team for young people who may have been involved in the youth justice system. We are based within Manchester Youth Justice supporting Children who may be on a statutory court order or on intensive supervision.