HEALING FROM TRAUMA;

The Connection between Trauma and Substance Use, Abuse and Addiction
from the Upstate Center for Trauma and Prevention Resources
a program of the Council on Alcoholism and other Chemical Dependencies of the Finger Lakes, Inc.

    The following are findings that can help you to cope with the physical and emotional distress you may be experiencing as the result of a traumatic incident.

Avoid the use of drugs or alcohol, including over-the-counter drugs to numb the pain. It can exacerbate distress and complicate or delay your recovery. Take prescription medicine only as recommended.

Use this as an opportunity to strengthen the connection or to reconnect with your church or synagogue or mosque, with friends and family, and with other community resources that can be a very valuable source of support. Don’t isolate yourself... reach out instead!

Eat balanced and regular meals as much as possible, even if your don’t feel like it. Good nutrition is very important when you are feeling stressed. Try to also regulate your sleep into a regular, balanced routine.

Exercise regularly within your ability. It can help work off some physical stress symptoms, leaving you feeling calm and better able to relax. If you are feeling lethargic, it can help energize you and clear your mind.

Structure your time and set priorities. Maintain your basic routine, but give yourself permission to skip the extras for a while.

Don’t make any major life changes or decisions. Do make as many small daily decisions as possible to reassert your sense of control.

Don’t try to avoid or deny reoccurring thoughts or feelings about the incident even negative feelings. They are normal and talking about them with people who understand and support you will help them decrease over time.

Do things you enjoy -- find hobbies. Take mini-breaks, go-out to dinner, take ten minutes alone on a walk, tune into nature, watch a movie, creative arts, pets, music, massage, etc.

Talk with people you trust: your family, friends, co-workers. Don’t be afraid to reach out. But don’t be afraid to set limits with others when you don’t feel like talking. You don’t have to discuss the incident or your feelings when you don’t want to.

Don’t label yourself as "crazy." Remember that you are having normal reactions. Write down your thoughts and feelings. This can be especially helpful if you have trouble sleeping or when you wake from a troubling dream.

Put things in proper perspective. Many people suffer a traumatic event at some point in their lives. But there is hope for recovery - for a future that is bright and healthy although different. Many have survived and overcome difficulties of enormous magnitude, and have demonstrated both gratitude and greatness as a result of their pains, struggles and difficulties.

Ask for help when you need it. If you are having trouble coping on your own, help is available from many sources. In the workplace, you may be able to get assistance from your co-workers, the human resources department, or the company Employee Assistance Program. For others professional assistance from a counselor may sometimes be necessary. Finally, there are many community-based support groups - for bereavement, for cancer survivors, for the divorced or separated, for single parents, etc. This does not imply weakness or "inability to handle my problems." Simply, we all do better with a little help from our friends!

The UPSTATE CENTER for TRAUMA and PREVENTION RESOURCES
funding provided by the NYS Office of Alcoholism and Substance Abuse Services
under a grant from the Center for Substance Abuse Prevention of SAMHSA