Many, if not most people are severely affected by events, decisions and factors far out of their control, but ones that can have devastating effects on them physically, emotionally and/or mentally.
Most people will deal with an impact like this that is out of their control, such as the sudden loss of a loved one, redundancy, financial crises, a shocking breach of trust, being suddenly diagnosed with a terminal illness or the immediate aftermath of an accident. All of these can lead to psychological shock.
For many people, individual therapy is an effective way to manage the complex emotions associated with a traumatic period. However, what can people do in the moment to handle an event that turns their life upside down?
Take A Breath
In the immediate aftermath of a psychological shock, your flight or fight response will kick in, which in a lot of the types of situations where we feel this sensation is not always the most helpful response except in cases where someone is in imminent danger and an adrenaline response is necessary.
For example, a person who has learned that their significant other has had an affair may react in the heat of the moment in a way that they would not do otherwise, causing an intense situation to become even more torrid.
Instead, focus on your breathing and count to ten. Allow yourself a moment, however brief, to consider and contemplate what you are going to do next and see a situation through the fog caused by psychological stress.
This will help soothe your immediate reactions, whether they are to escape the situation, aggression or enter a fugue state.
Sit Down
When people provide bad news, they often preface it by suggesting that the listener sit down, and there is an important reason for this.
Shock affects people in different ways, but it can cause dizziness and affect balance, so sitting down is a good way to avoid hurting yourself.
Similarly, if you are feeling faint, putting your head between your knees similar to the brace position can help until the feeling subsides, which can take moments or can take hours depending on the person and the situation.
Practice Self-Compassion
These strong emotions, even those that are not necessarily helpful to the present situation, are valid, and it is important to see that your responses, even those that are not necessarily the best choices in the long term, are ones taken during emotional stress that you are doing your best to cope with.
Your Second Step Is What Matters
Your first response will be directed somewhat by your fight or flight response, and that aspect will be immediately clear to everyone in the vicinity. What you do after the surge of adrenaline and you regain control of yourself is what matters more.
Assess the situation you are in objectively, as well as the factors that are in and out of your control. Think about what you can do now, and what you can plan to do in the future.
Consider Therapy
Traumatic and shocking situations often have lingering effects, and it can be essential to discuss these with a professional who can help you focus on moving forward and teach tactics to boost resilience.