Trauma has been described as an overwhelming physiological response in which an individual experiences a loss of control, vulnerability, and immobilization.
This week, 75 WJCS employees and board members came together online to share and process their sadness, grief, and anxiety about Hamas attacks against Israel, including the kidnapping of over 200 people. In gathering together as a community and in hope, members of our WJCS staff focused on what experts say about responses to trauma and opened up about their own reactions to recent horrific news reports. We are sharing these insights in the hope that they may help others.
Hanna Cohen, Psy.D., Assistant Chief Psychologist at the WJCS Trager Lemp Center for Treating Trauma & Promoting Resilience, notes that one of the challenges of trauma is that, as we are experiencing fear, anger, worry, helplessness, grief, and guilt, we also need to carry on with our daily responsibilities relating to work, family, and friendships.
We each have a “window of tolerance” in which we feel we can deal with whatever stresses or pressures are happening in our lives, says Dr. Cohen. But when the stress or trauma becomes overwhelming, we often respond, she adds, with either a Hyperarousal or Hypoarousal response. A Hyperarousal response is characterized by anxiety, anger, and feeling overwhelmed which can lead to attacks, blaming, insults, or running away from the situation. A Hypoarousal response, on the other hand, is a “frozen” response People “zone out,” feel empty, and become numb. The body shuts down in avoidance of dealing with the trauma.
Stephan Spilkowitz, Director of Culture and Engagement at WJCS and co-leader of our online discussion, encouraged participants to share what they have been experiencing, which many of us did. “Creating a safe space in which our staff comes together as a community to talk about their challenges and offer support to each other is vitally important,” says Seth Diamond, CEO of WJCS. “It’s essential for all of us to remember to care for ourselves so that we can be there for others.”
One of the best ways to manage trauma is trying to restore a sense of safety, predictability, and control. It is what we can also aim for, as parents, by creating a secure environment for our children in the face of frightening news. Practicing self-care is also vital so that we can response to trauma in a calm, grounded manner.
Building resilience is key to overcoming trauma. Here are 7 suggestions that can help:
- Seek social support from your personal, professional, spiritual, and neighborhood communities.
- Tend to your mental health by practicing meditation, mindfulness, and journaling.
- Tend to your physical health by exercising eating well, and getting adequate sleep
- Take breaks from the news and social media. Consider a daily limit or time away from all screens and notifications.
- Focus on what you can control by donating to a cause and helping in your community.
- Process, don’t suppress. Allow yourself to experience challenging feelings and emotions, however difficult.
- Be kind to yourself. Be patient with yourself and process your feelings of trauma in a way that works for you.
Learn more about WJCS’s Trager Lemp Center for Treating Trauma & Promoting Resilience
