Overcoming Fear After Psychological Trauma: A Self-Recovery Guide with Expert Insights | Safe and Sound**
After experiencing a traumatic event, many people live in a state of anxiety and fear that lasts long after the event has passed. Similar memories, images, or feelings can easily trigger an exaggerated stress response. This article helps you understand the effects of psychological trauma and how to regain a sense of safety step by step through specific guidance from a psychologist.
Nguyen Thi Mai Anh | Bachelor of Psychology - Applied mental health care Safe and Sound
Institute of Medical Technology Applications
1. What is psychological trauma?
Trauma is a form of psychological damage.
Trauma is a form of psychological damage that occurs after an individual experiences a traumatic event that seriously threatens the life of themselves or those around them. In this state, the mind becomes overloaded and cannot process emotions normally. People who experience trauma often feel that the world is no longer safe, lose trust in others, even in themselves. They tend to be under prolonged stress and form negative thoughts such as: "I am not strong enough", "Everything is too scary" or "No one can be trusted".
Post-traumatic fear is not just a temporary emotion. It is a long-lasting state of anxiety that can be triggered suddenly by very small signals such as scents, sounds, colors, or even just a similar look or voice. When the fear is triggered, the traumatized person may fall into a state of panic, lose control, have difficulty breathing, tremble, or freeze. These reactions can appear at any time, seriously affecting work, study, sleep, and relationships.
See also: Post-traumatic stress disorder
2. How to get rid of post-traumatic fear?
Many people choose to avoid situations or thoughts related to the trauma. However, this avoidance often causes symptoms to continue and become more severe. For example, after an accident, you may begin to fear traffic and avoid going out. You may try to limit your movements, refusing meetings, work, or activities that require you to leave the house. This not only disrupts your daily routine, but also narrows your social relationships, reduces your ability to work, and prolongs your feelings of isolation. Avoidance may provide a temporary sense of security, but in the long run, it can easily leave you “stuck” in a spiral of fear.
After experiencing or witnessing a traumatic event, many people experience a prolonged state of uncertainty, find it difficult to control their emotions, and lose their sense of security. The following suggestions are designed to support the healing process and restore balance in your life.
Here are some ways recommended by psychologists to aid in the recovery process after trauma:
- Accept your emotions
After a trauma, you may often experience intense emotional reactions such as sadness, anxiety, or irritability for no apparent reason. This is a natural psychological response as your brain and body remain on alert to deal with the threat that occurred.
When your reactions become difficult to control, such as a racing heart, anxiety, or difficulty breathing, you can use a deep breathing technique: breathe in slowly through your nose, hold the breath for a few seconds, then breathe out slowly through your mouth. Repeat this several times until you feel more stable.
- Maintain a healthy lifestyle
Getting enough sleep and eating a balanced diet are essential parts of the recovery process after trauma. Getting enough sleep, eating a balanced diet, and maintaining a daily routine not only helps the body stabilize, but also helps regulate emotions and reduce stress.
You should sleep 7-9 hours every night, preferably before 11pm to ensure deep sleep quality. Try to keep a regular bedtime and wake-up time every day to establish a stable biological rhythm. Regarding diet, maintain 3 main meals a day with full nutritional groups. Avoid foods high in sugar, fat and stimulants such as alcohol, beer, and coffee because they can make the nervous system more sensitive to stress, increasing feelings of fatigue and anxiety.
- Limit exposure to factors associated with the traumatic event
In the early stages of trauma, you should not force yourself to remember or talk about everything that happened. Trying to “dig in” too soon can sometimes overwhelm your emotions and make the problem worse. Instead, it is important to make sure you feel safe and stable. According to psychologists, to limit exposure to factors that can trigger negative memories, you can take the following steps:
- Reduce the time spent on social media, especially platforms that are prone to negative images and news. You can temporarily turn off notifications and limit the time spent on apps each day.
- Avoid reading the news or watching documentaries related to events similar to your experience (accidents, violence, disasters...).
- Avoid places, sounds, or smells that remind you of the trauma until you are ready. For example, don't walk past the location of the traumatic event.
- Staying active and engaging in gentle, relaxing activities is an effective way to help your body de-stress and help your mind settle down. You don’t need to do intense exercise, just simple activities like walking for 15–30 minutes a day, doing light stretching, or practicing deep breathing can help calm your nervous system.
You can also try relaxing activities like listening to soft music, drawing, doing crafts, or simply meditating for 5–10 minutes a day. These activities help take your body out of a chronically stressed state and remind your brain that you are in a safe environment.
Maintaining regular exercise, even if it is light, also contributes to improving sleep and stabilizing biological rhythms, which are important factors in the process of psychological recovery after trauma.
- Spend time with people you love and trust
Spending time with loved ones, such as family and friends, is one of the most effective ways to support your emotional well-being after trauma. Safe social connections create a sense of being heard and understood. You can start with light activities like going for a walk, having a meal, watching a movie together, or simply sitting in the same space. Such close interactions help stabilize your mental health and remind you that you are not alone in your recovery journey.
Spend time with the people you love
- Seek help
If you find that stress, anxiety, or chronic fatigue are affecting your daily life, don’t hesitate to seek help. Sharing your feelings with a family member, friend, or a mental health professional is a good step. Professionals can help you better understand your mental health, identify stressors, and develop specific strategies to improve. Early intervention from a mental health professional can help you recover more effectively and prevent long-term mental health problems.
Safe and Sound Clinic - Family health and psychological support
With a team of experienced doctors and specialists, Safe and Sound Clinic is a pioneer in comprehensive health care with health care services from medicine to psychology.
“Early prevention - Timely support - Long-term companionship”.
If you have any doubts or experience any physical or mental health problems, please contact HOTLINE 0964 778 911 (Phone/Zalo, 24/7) for answers and support as soon as possible!
HOW TO MAKE AN APPOINTMENT for online or in-person consultation with an expert
- At SnS Clinic - IMT Institute
- Or download and schedule a consultation on the Safe and Sound app to manage and track your schedule anytime, anywhere.
Safe and Sound (SnS) - Institute of Applied Medical Technology (IMT)
See also:
