Going through a traumatic event changes the way you see the world and exist within it, even if only temporarily.
The weeks and months afterward can feel intense and overwhelming, but the most important thing is to give yourself a bit of grace. By looking after yourself and letting yourself experience all the different emotions and changes that come after trauma, you’ll start to pave a path for healing. In the meantime, know that going through these things is completely normal (if a bit unpleasant).
1. You might notice changes in your sleep.
Sleep often shifts after trauma — you might sleep too much, too little, or have trouble staying asleep. Nightmares or intense dreams might make you afraid to close your eyes. Pay attention to these changes without judging them. Writing down your sleep patterns helps you and your doctor understand what support you need. Creating a peaceful bedtime routine with soft lighting and gentle music can help prepare your body for rest.
2. You might experience intense emotions.
Your feelings might swing between anger, sadness, numbness, or all of these at once. These emotional waves are your mind processing the trauma in its own way. Give yourself permission to feel whatever comes up without pushing anything away. Keeping a simple journal helps track these feelings and notice patterns. Every emotion deserves space to be felt and understood.
3. You might need to slow down.
The urge to return to normal life might compete with the need to step back and pause. Trust what your body and mind tell you about the pace you need right now. A flexible daily schedule helps you balance necessary tasks with plenty of rest. Taking things hour by hour helps you stay present with your needs.
4. Your eating patterns might shift.
You might find yourself eating much more or much less than usual, or forgetting meals entirely. These changes in appetite are common responses to trauma. Keep simple, nourishing snacks within reach and try to eat small amounts regularly. Setting gentle phone reminders for meals helps keep your energy steady throughout the day. Remember that nourishing your body is part of healing.
5. You might pull away from people.
Being around other people might feel draining, even people you’re usually close to. Choose to spend time with people who let you be exactly who you are right now. Start with short visits or quick chats when you feel up to it. Having just one or two understanding people in your corner makes a significant difference in your healing journey.
6. Your body might feel different.
Physical reactions like muscle tension, headaches, or constant tiredness might show up unexpectedly. These bodily responses are normal ways of processing trauma. Give yourself permission to rest when these symptoms appear. Gentle movement like stretching or short walks can help release some of the physical tension your body holds.
7. You might need more quiet time.
Racing thoughts and memories can make your mind feel noisy and overwhelming. Finding moments of peace helps settle your nervous system. Build small breaks into your day for quiet activities that feel soothing. These peaceful moments give your mind space to process and reset.
8. Work might feel overwhelming.
Tasks that once felt simple might now require extra concentration and energy. Your productivity and focus might not be what they used to be. Consider speaking to your boss about temporary adjustments to your workload. Taking small breaks throughout the day helps maintain your energy when tasks feel challenging.
9. You might struggle to express needs.
Knowing what you need and asking for help might feel unusually difficult right now. Keep a simple list of things that make you feel supported or more at ease. Share this list with trusted people in your life when you feel ready. Having your needs written down makes it easier to communicate them clearly.
10. Certain things might trigger memories.
Unexpected sounds, smells, or situations might suddenly bring back difficult memories or feelings. Learning to recognise what triggers these responses helps you feel more prepared. Create a simple plan for grounding yourself when triggers arise. Keeping a small kit of comforting items nearby helps you feel more secure.
11. You might need stronger boundaries.
Setting limits about what you can handle might feel more important than before. Be clear with people about your needs for space, quiet, or different types of support. Tell people directly what helps and what doesn’t. Protecting your energy with firm boundaries gives you more strength for healing.
12. Daily tasks might feel harder.
Simple activities like shopping, cleaning, or cooking might feel like huge challenges right now. Break these tasks into smaller, more manageable steps. Accept that some days require simpler solutions than others. Finding easier ways to handle daily tasks helps preserve your energy for healing.
13. Your progress might feel unclear.
Healing rarely moves in a straight line — some days feel easier, while others feel impossible. Notice and celebrate small moments of feeling better or more like yourself. Keep brief notes about your good moments and small victories. Looking back at these notes reminds you that healing happens gradually.
14. You might feel pressure to “get better.”
Well-meaning people might expect you to heal according to their timeline, not yours. Your healing journey is yours and moves at its own speed. Listen to your own inner wisdom about what you need right now. Moving forward at your own pace gives your mind and body the time they need to heal naturally.
