A traumatic event is any experience that overwhelms your ability to cope — whether that be a serious accident, natural disaster, personal assault, loss of a loved one, or another life-altering situation. Trauma affects mind and body. It can cause:
Intense fear or helplessness
- Disrupted sleep patterns
- Heightened stress responses
- Emotional numbness or flashbacks
- Everyone’s response will look different, and that’s okay. Your experience is valid, and there are ways to recover. Recognising what trauma can do is the first step to healing.
Recovery isn’t about “snapping out of it.” It’s a process. And it begins with understanding.
Immediate Steps After Trauma
Ensure Physical Safety
Right after a traumatic event, your first priority is safety. Physically check for injuries, seek medical care if needed, and get to a space where you feel secure.
Your nervous system is designed to react in emergencies — so feeling overwhelmed is normal.
Connect with Supportive People
Humans are social beings. After a traumatic event, connecting with someone you trust — a friend, family member, community member or support worker — can help you feel grounded and understood.
If you’re struggling to talk, even being in the presence of someone who listens without judgement can be soothing.
Practise Grounding Techniques
Grounding helps bring your mind back to the present when your thoughts feel distressing.
Simple techniques include:
- Naming five things you can see
- Taking slow breaths in and out
- Gently touching a textured surface
- These techniques signal to your body that you are safe right now, which can ease panic or shock.
Emotional Responses to Expect
After trauma, emotional reactions can vary widely. Understanding what may happen helps you know you’re not alone.
Shock and Disbelief
Initially, you may feel numb or detached from what happened. This shock response is your mind’s way of shielding you.
Anxiety and Fear
Your nervous system may stay on high alert — preparing you to anticipate danger even when none exists. This can feel exhausting, but it is a common part of trauma processing.
Sadness and Grief
You may grieve for what was lost — whether that’s a life, a relationship, or a sense of security. Grief doesn’t follow a timetable.
Short-Term Coping Strategies
Breathing and Mindfulness
Practising mindfulness and breathing exercises can reduce stress hormones and calm your emotional responses.
Try this simple breath technique:
- Breathe in for 4 seconds
- Hold for 4
- Exhale for 6
- Repeat this cycle three times. You might feel calmer with each breath.
Normalising Your Experience
Tell yourself: “It makes sense I’m feeling this way. I experienced something hard.”
Validating your feelings — rather than suppressing them — helps reduce distress.
Routine and Self-Care
Trauma disrupts your sense of normalcy. Rebuilding a small routine — meals, sleep and gentle activity — helps restore stability.
Self-care isn’t indulgence; it’s healing. It sends a message to your brain that you matter.
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When to Seek Professional Help
Trauma Counselling and Therapy
A trained mental health professional can help you understand your reactions, process what happened, and develop tools to cope with distressing symptoms such as flashbacks, anxiety, or avoidance. Trauma-informed therapies like Cognitive Behavioural Therapy (CBT), Eye Movement Desensitisation and Reprocessing (EMDR), and somatic approaches are commonly used and evidence-based.
Seeking support doesn’t mean you’re weak — it means you’re prioritising your wellbeing.
Crisis and Support Services in Australia
If at any point you feel overwhelmed, unsafe, or unsure where to turn, free and confidential help is available. These services are there to support you through difficult moments, whether you’re in crisis or simply need someone to talk to.
Lifeline
A 24-hour Australian crisis counselling service for anyone experiencing emotional distress or suicidal thoughts.
📞 Phone: 13 11 14
🌐 Website: http://www.lifeline.org.au
Suicide Call Back Service
Provides 24-hour counselling and support for people affected by suicide, suicidal thoughts, or emotional distress.
📞 Phone: 1300 659 467
🌐 Website: http://www.suicidecallbackservice.org.au
Beyond Blue
Offers 24-hour phone support and online chat, along with trusted resources, tools, and apps for mental health and wellbeing.
📞 Phone: 1300 22 4636
🌐 Website: http://www.beyondblue.org.au
QLife (3pm – midnight)
A national counselling and referral service for people who are lesbian, gay, bisexual, trans, and/or intersex (LGBTIQ+).
📞 Phone: 1800 184 527
🌐 Website: http://www.qlife.org.au
If you are in immediate danger, please call 000.
Reaching out for support can feel hard, but you don’t have to manage the aftermath of a traumatic event on your own. Help is available, and you deserve care.
Understanding PTSD
Post-Traumatic Stress Disorder (PTSD) can develop after experiencing or witnessing a traumatic event. Symptoms may include intrusive memories, heightened alertness, emotional numbness, or avoidance of reminders. A GP or mental health professional can assess symptoms and guide you toward appropriate support and treatment.
Helping Others After a Traumatic Event
If someone you care about has experienced trauma:
- Listen without rushing to fix things
- Validate their feelings
- Offer to help with daily tasks
- Encourage them to seek support if needed
- You don’t need to have all the answers to be a source of comfort.
Managing Triggers and Setbacks
Triggers are reminders that bring back distressing feelings.
Common triggers include:
- Sounds
- Smells
- Places
- Dates
- People
When triggered, use grounding techniques and remind yourself that you are safe now. Progress isn’t linear — healing takes time.
Long-Term Healing Practices
As time passes, long-term practices may support your recovery:
- Journalling
- Support groups
- Mind–body practices (like yoga or tai chi)
- Creative expression
- Volunteering or helping others
Every small step builds resilience and confidence.
What to do after a traumatic event isn’t one simple answer — it’s a series of compassionate, supportive steps that help you feel grounded, safe and understood. Healing takes time, but with connection, care, and the right support, recovery is possible.
Content Note
This article discusses trauma, emotional distress, and recovery following difficult or life-altering events. Some of the content may be upsetting or bring up strong emotions. Please take care while reading and go at your own pace. You are encouraged to pause, seek support, or step away if you need to.
If you are feeling overwhelmed, unsafe, or experiencing thoughts of self-harm, immediate help is available. In Australia, you can contact Lifeline (13 11 14), Beyond Blue (1300 22 4636), or the Suicide Call Back Service (1300 659 467). In an emergency, please call 000.
You are not alone, and support is always available.