Symptoms
If you have just participated in a critical incident, you have been exposed to sights, sounds, smells, thoughts, or work demands that exceed normal working conditions or life experiences. Even though the event is over, you may find yourself continuing to experience reactions for several days. Some normal reactions include:
Physical
- Adrenalin rush
- Rapid breathing
- Tremors
- Upset stomach
- Sweating & chills
- Cardiac symptoms
- Head & muscle aches
- Dizziness
- Sleep disturbance
- Sexual dysfunction
Cognitive
- In a fog
- Indecision
- Memory loss
- Difficulty concentrating
- Confusion
- Difficulty problem solving
- Distressing dreams
- Images you can’t forget
- Disorientation
- Hyper-vigilance
Emotional
- All stirred up
- Numb
- Anxiety & fear
- Sadness/depression
- Embarrassment
- Isolated & alienated
- “Shoulda, Coulda”
- Anger & irritability
- Hopelessness
Spiritually
- Loss of innocence
- Loss of meaning
- Loss of direction
- Thoughts of mortality
- Emptiness, doubt, apathy
- Cynicism
- Feelings the you don’t belong
- Casting blame
- Feeling abandoned
These symptoms are normal and are part of the normal healing process. They will usually disappear within a few days. Less often, such incidents may cause a more prolonged stress reaction. Research suggests that this occurs about 19% of the time in emergency service personnel. If stress symptoms last more than four weeks, contact EAP, a mental health professional or an advocate for support.
Managing Symptoms
1. Regulate the adrenaline rush by:
- Consciously relax muscles in shoulders, arms, legs and gut hourly over the next 12 hours.
- Consciously breathe deeply (diaphragmatic breathing), making your exhalation longer than your inhalation, each hour for the next 12 hours.
- Aerobic activity is helpful.
- Eat small, frequent meals, high in protein.
- Excessive caffeine, excessive sugar or alcohol will worsen the feeling of agitation and lead to a crash. Alcohol will worsen any depressed feelings in the long run. Abstain from using these, at least for the next several days.
2. Return to your routine schedule as soon as you can. A familiar routine helps anchor you while your thoughts and emotions are settling down.
3. Rest a bit more. If you find that you have trouble getting to sleep or staying asleep, pleae note: worrying about it won’t help you sleep. If you can’t sleep after 15 minutes, get out of bed and do something quiet and boring until you are sleepy. If sleep disruption remains a problem four weeks after the incident, seek medical attention.
4. Talk to family, friends, or a coworkers you trust; the more you talk about the incident the sooner it will be over in your mind and body.
Further Consideration
Reoccurring thoughts, dreams or flashbacks are normal. They can be your minds way of processing what has happened. Try to relax through them and allow them to pass. They should decrease over several weeks. If not, medical attention.
If any of the symptoms worsen or do not improve in four weeks, seek additional assistance by contacting your Employee Assistance Provider, a mental health professional or an advocate at 303-679-2426.
