Picking Up the Pieces without Picking Up. Jennifer Storm

may be for a few

      moments or minutes

       Fight, Flight, Adaptation

      Heart rate increases, blood pressure rises,

      adrenaline pumps, 1 or 2 senses become

      acute, body excretes toxins (regurgitation,

      defecation, urination); body will fight, flee

      or adapt as a survivor skill

       Exhaustion

      Yesterday—Today—Tomorrow

      Past—Present—Future

      Body exhausts itself to relax so it can make

      more adrenaline; often equated with

      sleeping, though most victims don’t sleep

       EMOTIONAL

       Shock, Disbelief, Denial

      Can’t believe what is

      happening

       Cataclysm of Emotion

      Fear/Terror

      Anger/Rage

      Confusion/Frustration

      Shame/Humiliation

      Guilt/Self-Blame

      Grief/Sorrow

       Reconstruction

      Time begins anew for

      victims as they start life

      after the trauma.

       National Organization for Victim Assistance

      As you can imagine, your body has been through a tremendous trauma. The adrenaline pumping into your system alone can cause a great range of emotional and physical responses. No doubt you are exhausted. It is common to experience severe exhaustion after any trauma or crisis event. What goes up must come down, and this is your body’s natural way of coming down from this heightened experience. In the upcoming days, weeks, and even months, your body will be recuperating from this experience. This is not something that happens overnight. Be mindful that you may feel out of balance for a long time after this event. You will experience a wide range of emotions, and it is important to identify them and understand them. In Chapter Five you will focus on your feelings and identify them one by one. But for now remember that feelings come and go, and they will pass. Feelings cannot kill you, even though sometimes they are so overwhelming that you may feel you cannot get through them. Trust that you can, and know that this, too, shall pass.

       AFFIRMATION Right now I am experiencing a roller coaster of feelings, and I am overwhelmed. Today I know that feelings cannot hurt me, and I know that this, too, shall pass. Today I will be patient with myself and allow the feelings to come and go, trusting that they will pass soon.

      When feelings rise in us and take over, there are many things we can do to tame them. First and foremost, remember to breathe. Take ten deep breaths in through your nose and out through your mouth. This will help to clear your mind, provide oxygen to your brain, and slow down your heart rate, while allowing you to feel whatever it is that is coming up for you. If the feelings are overwhelming, try writing about them in a notebook or journal. Call upon one of your support people at this time—maybe you need to talk to someone, or maybe you need to go out and do something physical to get the feelings out.

       Common reactions to trauma

      • Guilt and self-blame

      • Mood swings and irritability

      • Insomnia or bad dreams

      • Loss of appetite

      • Distressing memories about the event

      • Anxiety and edginess

      • Feeling disconnected or numb

      • Withdrawing from others

      • Difficulty concentrating

      • Feeling sad or hopeless

       EXERCISE

      Complete the following statements. If you need more paper, use your journal.

      My physical reaction to this crime was (Examples: My heart pounded, my muscles tensed up, I breathed faster and harder, my hands or body trembled, I felt hot or cold, I froze, I ran, I peed my pants.)

      My emotional reaction to this crime was (Examples: I was angry. I immediately began to cry. I became numb or robotic. Shame, guilt. I am filled with rage. I am awakened by nightmares.)

       Today I feel my reaction was

      No matter how you responded, no matter what you did or said, your reaction was okay and normal for you. Everyone responds differently to a trauma, but one thing you must continuously remind yourself is: my reaction to this abnormal event in my life was/is normal.