ࡱ> G 3bjbj EiiY+MB B 8 LTnz\$>$$ STUTUTUTUTUTUT$BWYyT$:$"\$$$yT TN(N(N($STN($STN(N(NYNQ?`%P0?TT0T1PZ&Z`QQZSx$$N($$$$$yTyT'$$$T$$$$Z$$$$$$$$$B X :  Coping with traumatic experiences and traumatic loss Introduction Most of the time, our lives seem safe and predictable. Serious traumatic events that we see or hear about such natural or man-made disasters, accidents, criminal assaults, and other sorts of traumatic events seem to happen to other people, not us. However, this week we have all experienced the devastating loss of two of our students in the most catastrophic of ways. In response to this, it is likely that our student and staff community are experiencing a range of unfamiliar feelings and reactions associated with the shock of the event and some may have some difficulty in collecting their thoughts and handling their feelings about what has happened. This brief leaflet has been designed in conjunction with the Centre for Trauma, Resilience and Growth and is aimed at describing some common reactions to what has happened to help you understand these reactions and to highlight where to access further help or support if you feel that is needed. It must be emphasised that there are no right or wrong ways to react, and different individuals exposed to the same event may respond in quite different ways. Everyones experience will be unique and personal and the process of psychological adjustment and recovery will often be different. Throughout this leaflet, the term staff and students are used interchangeably but all information is relevant to both groups within our campus community. While most people involved in a traumatic incident will be shaken by what has happened, some adjust to their experiences with little or no apparent distress. This would be considered a quite common response. Sometimes people may in fact feel satisfied by the way that they have acted when faced with a traumatic event (e.g. if they have been able to help colleagues and others who have been involved). Others, however, may be shocked and stunned by the event, and have difficulty believing what has happened to them. In the days following the incident, it is often common to feel confused, distressed and fearful, or experience other emotions or reactions, which can in themselves be unpleasant and worrying. Even though such reactions can seem unfamiliar, it is important to understand that they are also entirely normal and understandable responses to an extremely stressful traumatic experience. In most cases the reactions, are short-lived and pass after a few days or weeks. Even mental health professionals are not immune to these common feelings, emotions and behaviours which can be experienced or displayed by survivors, witnesses, relatives and first responder/emergency workers, in the hours, days and some weeks following an extremely stressful or traumatic event. These can include any of the following. Some common psychological reactions In this particular instance, it must be remembered that some will have experienced a very personal loss and for some there may be a resonance of recent personal losses, through illness, Covid or other circumstances. This may also influence how we feel. Some common reactions are outlined below. Feelings of fearfulness, nervousness or occasional panic, especially when faced by reminders of the event. Hyper-vigilanceconstantly scanning the environment for cues of danger or seeing threat in things that would have appeared innocent before. This could mean being overly protective of children or loved ones. Sleep disturbancedifficulty in getting off to sleep, restless sleep, vivid dreams or nightmares. Memoriesthoughts/images of the incident, which can appear to come out of the blue, without any triggers or reminders. Other thoughts, images or feelings may be prompted by something on the media, which have a resonance to their experience. Guiltfeelings of regret, about not having acted or coped as well as one would have wished, feeling that you may have let ones self or others down. Sadnessfeelings of low mood and tearfulness. Irritability and angerat what happened or the injustice of the event. Irritability can often be directed at loved ones, close family friends or colleagues. Feeling numb or detached from others or being unable to experience emotions such love or happiness. Withdrawalavoiding social and family contact. Mental avoidanceavoiding thoughts to do with the event. People often try to push distressing thoughts out of their head, often unsuccessfully, and in the longer term this can cause further problems. Behavioural avoidanceavoiding thoughts, feelings, activities that are reminders of the trauma. These can be often subtle at first, such as avoiding noisy or crowded environments, taking a different route to work and so on. Becoming jumpy or easily startled by sudden noises or movements, e.g. a door slamming, the phone or doorbell ringing. Physical reactions Some individuals may also have certain bodily sensations, with or without the psychological reactions described above. Many of these symptoms are signs of anxiety, tension, or stress. For example: Shakiness and trembling. Tension and muscular aches (especially in the head and neck). Insomnia, tiredness, fatigue. Poor concentration, forgetfulness. Palpitations, breathing difficulties, dizziness. Feelings of nausea, vomiting and diarrhoea. Things you can do to promote recovery It is very comforting to receive practical, social and emotional support from peers, colleagues and others. It is important not to reject support by trying to appear strong or trying to cope completely on your own. Talking to close colleagues or peers who have had similar experiences, or understand what you have been through, is particularly important. Over thirty years of research has shown that social support and community networks are important and can facilitate psychological recovery. So In order to deal with your feelings, you will at times find it necessary to be alone, or just be with close friends or family. Confront the reality of the situation, e.g. by talking to a colleague, supervisor or friend, will help you come to terms with the event. Helping others, returning to and maintaining usual routines where possible If children are involved or present, talk about their emotions and allow them to express themselves in play. You know yourself and the people you love best, so you are best placed to decide what works and is helpful for you. Who should I talk to? Generally speaking, it is good to talk about your reactions and feelings about what has happened. In the main it is probably best to talk to people who you know, trust and feel comfortable with usually this will be with members of your family, colleagues or close friends. Whilst you might find it helpful to talk to colleagues at work or your peer group, other sources of support include your GP, a member of the clergy, occupational health, counselling or other professional mental health advice and support details of these are included at the end of the leaflet. When to seek professional help It is important that you allow yourself to seek support from the sources outlined above about your experiences and feelings at the earliest opportunity. However, if some of the common reactions described above are particularly intense and distressing, or if they persist or have persisted for a long time (for more than about 6 to 8 weeks from the time of the event) it is advisable to seek professional help. Some of the pointers which suggest you should consider asking for help include: If you feel you are overwhelmed by and cannot handle intense feelings and bodily sensations You are finding it difficult to manage in the workplace as a result of the incident. If you have no-one to share your emotions with and you feel the need to do so. Or, if 6 months after the incident: You continue to feel numb and empty, or have persistent feelings of tension, confusion, exhaustion, or other unpleasant bodily sensations You have to keep overactive in order not to focus on your feelings You continue to have frequent thoughts or recollections of the traumatic experience You continue to have nightmares or poor sleep Your relationships, work and leisure activities seem to be suffering You are drinking or smoking to excess Your work performance suffers, or you have poor concentration Where to seek professional help You should in the first instance approach your own GP, who will be able to advise you on options and put you in touch with someone who can help. This may be: Staff and student welfare and counselling Service A counsellor in your GP surgery (if available) Self referral to local mental health services e.g. IAPT Local specialist trauma and bereavement services which can be accessed by your GP Support: The ԭ Support and Wellbeing Service can help students to find the right support service if you are unsure where to go. They also offer advice on policies and processes relating to your studies such as extenuating circumstances or interruption of studies.  HYPERLINK "/studentservices/services/support-and-wellbeing-service.aspx" /studentservices/services/support-and-wellbeing-service.aspx Togetherall offers mental health support for students and staff. Anyone with a UoN email address can register for free using the link below:  HYPERLINK "https://togetherall.com/en-gb/" https://togetherall.com/en-gb/ In addition to being able to refer yourself in the usual way via the link below, Everyturn - Nottingham NHS Talking Therapies have staff available at a stand at Cripps Health Centre today (16/06/23)between 10am - 3pm. They will also be present all of next week (Mon - Frisame times). Any students or staff that refer into the service will be fast tracked for therapy and a therapist will be around Wednesday and Thursday next week at Cripps to speak to any students/staff that need to talk.  HYPERLINK "https://www.everyturn.org/talking-therapies/locations/nottingham/" https://www.everyturn.org/talking-therapies/locations/nottingham/ The ԭ Residential Experience Team are available for support.  HYPERLINK "/accommodation/before-you-arrive/residential-experience.aspx" /accommodation/before-you-arrive/residential-experience.aspx Our University chaplains are here to offer spiritual and pastoral support to people of all faiths and none.  HYPERLINK "/studentservices/services/chaplaincy.aspx" /studentservices/services/chaplaincy.aspx Nottinghamshire Victim Care have offered trauma informed support to any student or staff member. To access this support, please call their helpline 08003047575 or email  HYPERLINK "mailto:admin@nottsvictimcare.org.uk" admin@nottsvictimcare.org.uk Alternatively, people can self refer via their website  HYPERLINK "http://www.nottsvictimcare.org.uk/" http://www.nottsvictimcare.org.uk/     Centre for Trauma, Resilience and Growth (CTRG) PAGE 4 9:;GHιkS9",h0Q5B* CJOJQJ\^JaJhphp2hAgZh0Q5B* CJOJQJ\^JaJhphp.h4h0Q5CJOJQJ^JaJhmH sH 1h\/5B* CJOJQJ^JaJhmH phpsH 7h4h0Q5B* CJOJQJ^JaJhmH phpsH 1h0Q5B* CJOJQJ^JaJhmH phpsH (h0Q5CJOJQJ^JaJhmH sH  h4h0QCJOJQJ^JaJ?jh4h{kCJOJQJU^JaJhmHnHsH tH u :;HI XY; $a$gdvgd0Q $a$gd0Q 7$8$H$gd\/$a$gd0Qgd0QHI  @ A S W \ ` k l p { |    j o } óãóóÓóóóãӣӣӓӓӄh4h0QOJQJ^JaJhQ>B*CJOJQJ^JphhxB*CJOJQJ^JphhTy(B*CJOJQJ^Jphh\/B*CJOJQJ^Jph%h\/h\/B*CJOJQJ^Jph2hAgZh0Q5B* CJOJQJ\^JaJhphp3  ) + 5 6 D O u ~  V [ f * . 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