A friend is going through a rough patch, so I put together some resources for what to do when your life blows up in your face. You can also use these for supporting someone else.
Here are the
most basic steps of self-care in the form of question prompts.
Know how to deliver Emotional First Aid
for yourself and
for others.
Make an EFA kit stocked with
things you find soothing. You can even make a portable, pocket-sized EFA kit that
fits into an Altoids tin.
Soothe yourself with
stress relief activities for the 5 senses.
Explore the
categories of coping skills with their pros and cons. Here is a list of
99 coping skills.
Grounding techniques can
relieve anxiety and other unpleasant emotions.
Try some
relaxation techniques such as
breathing exercises and
progressive muscle relaxation.
Many herbs can
ease anxiety and
promote calm. Consider
aromatherapy or
dreampillows if you're not into herbal tea. Note: if you have issues with intrusive memories or a fresh trauma, do NOT use rosemary, which enhances memory. Save that to study for tests or address lost/fading memories.
Stressful experiences often
interfere with sleep. Take
extra care with your sleep.
Acute stress reaction is a normal response to an abnormal event. Most people will freak out or freeze up for a few days, then gradually recover.
Treatment typically consists of common sense comforts. The most important point is to listen if someone wants to talk about what happened, but don't
pressure them to do so.
Preventing PTSD is important, but caregivers are just beginning to identify things that help. First, understand that PTSD is fundamentally a sorting error: the brain can't file traumatic memories properly, so they replay over and over again. Playing a stacking-and-sorting game
such as Tetris can activate the brain's sorting function. Making a
care diary,
timeline, or
trauma scrapbook can help place memories in context as part of the life story.
Bad stuff happens to everyone sometimes. You can cope with it. You can help other people cope with it.
Learn the skills to
be a hero. The world needs more of those.