Help with stress symptoms
Accept that you have been through a highly stressful experience.
Things will be different for a while and you may have strong emotional reactions. Acceptance is the first stage of recovery.
Allow time for the memories, dreams or flashbacks to fade.
When you experience flashbacks or dreams, give them attention and then put them aside. Don't try to fight or suppress them, confronting the reality bit by bit can help you come to terms with it.
You may have trouble concentrating and remembering things.
If this happens, use aids, write things down and do things in short bursts.
It is normal to have changing moods after stressful events, so respect your emotions even if they are not normal for you.
Feeling bad usually passes quite soon, and it's best to tolerate it and see what it means rather than take it away with distractions.
If you are getting upset, angry, or distressed easily, try to plan the day so that you are not overwhelmed or exposed to upsetting or unhelpful information or experiences.
This includes limiting the media coverage you read or watch.
If you have trouble sleeping, plan for quality rather than quantity of sleep.
Wind down at night and spend time preparing to go to sleep; arrange to take cat-naps during the day.
Find people you trust to talk to about the event and your reactions.
Talking helps to defuse feelings and make sense of things and builds bridges with others.
Take extra care of yourself.
Critical incident stress makes people more susceptible to infections, accidents, emotional decisions or mistakes.
Adjust your lifestyle to your needs as they are now.
Don't just do things out of habit or because you planned them some time ago if they no longer feel appropriate.
Avoid making important life decisions until you're feeling better.
But make as many small decisions on a day to day basis to ensure you have control over your life.