After a frightening or deeply distressing experience, your mind and body can stay in survival mode (jumpy, alert, and haunted by what happened). These are trauma responses, and they have a way forward.
When something overwhelming happens, the brain's alarm system can keep firing long after the danger has passed. You might feel like you're constantly braced for something bad, or find the past intruding on the present through memories, dreams or flashbacks. This is your body trying to protect you, not a sign that something is wrong with you.
Trauma responses are normal responses to abnormal events. You are not broken. Your alarm system is stuck on, and it can be settled.
None of these are cures. They're steadying practices that help while you find your feet.
Use 5-4-3-2-1: five things you can see, four you can feel, three you can hear, two you can smell, one you can taste. Feel your feet on the floor. Say today's date out loud.
After a flashback or intrusive memory, try: "That was then. I'm here now, and right now I'm safe." It helps the brain re-file the memory as past.
Regular sleep, regular meals and familiar routines all tell a rattled nervous system that life is stable. Boring is healing.
It's okay to limit news and graphic content while things are raw. At the same time, watch avoidance quietly growing. Keep taking small, safe steps into life.
Long, slow exhales (in for four, out for six) settle the alarm from the body's side.
You don't have to describe what happened. Even telling one trusted person "I've been struggling since" lightens the load.
Distress after an awful experience is expected, and often eases over the first few weeks with rest and support. It's time to talk to a professional when these reactions last more than a few weeks, are getting worse instead of better, are pushing you towards alcohol or other substances to cope, or are interfering with your daily life.
This is exactly what trauma-specific therapies were built for. Approaches like EMDR and trauma-focused CBT are designed to help stuck memories settle. Learn more on our Understanding Trauma and Types of Therapy pages.
There's no pressure either way. Support will still be here whenever you're ready.
We'll take you to the Pre-Emptive Healthcare clinicians who work with trauma, where you can book directly.
Meet the clinicians Not yetTake your time. Continue with Understanding Trauma. Learning at your own pace counts too.
Keep learning The Medicare PathYour GP can create a Mental Health Treatment Plan, giving you Medicare rebates for psychology sessions. Our step-by-step guide walks you through exactly how it works.
See the stepsIf you or someone you know is in immediate danger, call 000. For free, confidential support any time: