Definition, How to Cope With It, and When to Get Help

A common and healthy way to cope with trauma is to reach out to others to talk through and process what happened.

But not all social interactions are helpful. If an individual’s social network is not supportive and is dismissive of their experience and feelings, Horsley recommends the person find a safe place to talk — which may include therapy or a specialized support group for individuals with similar experiences. Many of these groups are available online, and many are open to survivors free of cost.

Healthy Coping Strategies

It’s important for survivors to give themselves permission to take additional time for self-care, and seek out fun activities that can give them a “break” from the intensity of their emotions, Horsley says. This means covering the basics by getting enough sleep, staying hydrated, and maintaining a good diet — but also looking for hope.

For example, Horsley says, if someone has experienced a significant loss, as she did, they might feel deprived of touch and closeness. A massage or acupuncture session may help fill this need. A new hobby or a class in an old interest might be just what’s needed — and activities involving movement, such as yoga or dance, may be especially helpful, Horsley says.

Many people find a new sense of meaning or purpose when they engage with healthy coping mechanisms, Horsley says. Additionally, attending memorials for the lost may fill a need to pay tribute to loved ones. Support groups can also be helpful.

Potentially Unhealthy Coping Strategies

Horsley cautions that not everything that technically qualifies as coping leads to positive outcomes. Comfort foods may help us get through a difficult time, for example, but excessive reliance on food as a sole coping mechanism may lead to other negative long-term health consequences. Similarly, Horsley says, individuals who turn to drugs and alcohol as a means of self-medicating for trauma are technically coping — but creating more problems for themselves down the road.

“Alcohol is a depressant; it will make you more sad and upset,” she says.

Social Support

Though healthy coping strategies can vary from person to person, social support is important for everyone, Naturale says. Isolation, unemployment, or a lack of access to supportive resources represent significant risk factors for developing mental illness following a traumatic event.

“Ninety percent of people get better in a reasonable amount of time with good social support and good coping,” she says.

If you’re coping with trauma, it may be beneficial to identify the people in your life you can turn to when you feel like you need to talk. These may be individuals with similar experiences, or who can otherwise help you feel seen and heard by validating your emotional response as a normal reaction to trauma, rather than dismissing your experience or suggesting the reaction is somehow inappropriate or disordered, according to Naturale and other experts.

If you’re unsure whether the people in your social network would be supportive, Naturale says, it never hurts to err on the side of caution and speak to a licensed therapist. A few educational sessions to focus on what to expect after trauma and how to cope may go a long way to promote recovery.

While she does not believe therapy is necessary for everyone who experiences a traumatic event, survivors should seek professional help if they feel as though they cannot connect with others and must isolate themselves; if they are experiencing thoughts of suicide; or if they find ongoing depression or anxiety is interfering with their day-to-day life months after a traumatic event, Naturale says.

If you or someone you know is struggling or in crisis, help is available. Call or text 988 or chat at 988lifeline.org.