|
 The
days and weeks after a service member or veteran returns
from active duty will be a transition. During this time, the
service member may experience a range of emotions from
excitement and relief, to stress and tension. They may also
feel distant, uninterested, or be overly critical and
impatient with others. All of these emotions are normal
combat stress reactions (sometimes referred to as acute
stress reactions) and represent a healthy transition from
active duty back home.
Once they are
home, the path to recovery does not mean that they will
forget the traumatic events, nor does it mean they will no
longer experience emotional pain from thinking about those
experiences. Recovery means that over time they will have
fewer symptoms and/or the symptoms they do have will become
less disturbing. They will develop greater confidence in
their ability to cope with the emotional reactions and feel
more in control of the emotions.
The following
is a listing of some of the more effective coping behaviors
that can be used if and when troublesome symptoms occur.
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Unwanted distressing memories, images, or
thoughts: |
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•
Remember that unwanted memories are just
that-memories, and no longer events that control
you.
• Establish a counter memory (something very
pleasant) that can be consciously called up to
override the unwanted
memory.
• Talk about unwanted memories with someone that
can be trusted.
• Remember that what is being experienced are
just memories, nothing more.
• Remember that it is very natural and normal to
have vivid memories of trauma events. |
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Sudden feelings of anxiety or panic: |
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•
Physical reactions such as heart pounding and
feeling lightheaded due to rapid breathing are
not dangerous.
• The accompanying thoughts of fear of a heart
attack or fear of loss of control are more
upsetting than the actual
physical reactions produce.
• Concentrate on slowing breathing.
• These sensations will pass after a brief
period of time. |
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Feeling as if the trauma is re-occurring
(flashbacks): |
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•
True flashbacks are a rare occurrence, but if
they do occur you should keep your eyes open and
notice your
surroundings.
• Talk to yourself and remind yourself of the
time and place your body is currently in, and
that the trauma event
being relived was in the past and you are now in
the present.
• Distract the memory by moving around and
getting a drink of water or washing your face
and hands.
• Talk about flashbacks with someone that can be
trusted.
• Remember that this is still only a reaction;
though it is distressing, it is a common human
response to extreme
experiences
• Contact a doctor and/or counselor about
flashbacks. |
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Trauma-related dreams and nightmares: |
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•
If experiencing nightmares, night terrors or
thoughts of panic remember that you are reacting
to a dream and that
you are safe.
• Listen to soft calming music.
• Talk to someone if there is someone available.
• Watch a comedy show on television or something
else distracting.
• Get out of bed and orient yourself to your
surroundings prior to returning to bed.
• Tell a doctor or counselor about dreams and
nightmares. |
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Difficulty falling asleep and/or staying asleep: |
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•
Maintain a regular bedtime schedule.
• Avoid strenuous exercise just before going to
bed.
• Use the sleeping area only for sleeping and/or
sexual intimacies.
• Avoid the use of alcohol, tobacco and caffeine
which may interfere with sleep. |
Please remember
that no one who is or was involved in a war is untouched by
the experience. Combat stress reactions are a normal part of
the readjustment process. Over time, these reactions will
become less disturbing.
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Brain Injury
Assoc. of Ohio