
Trauma is not something a few people go through; neither does it have to happen outside of your workplace. Sometimes, it may occur right in the workplace, due to some shocking event or situation that may have kept one stressed, anxious, or even fearful. Whether it is due to an accident, bullying, a high-stress environment, or witnessing something traumatic, workplace trauma can have quite an impact on our well-being.
Fortunately, workplace trauma and how to cope with and recover from it can be learned through certain steps. Let’s take a look at some very practical and easy ways to cope with trauma in the workplace. Each of the steps mentioned here will be explained in an easy-to-understand and conversational tone.
What Is Workplace Trauma?
Workplace trauma is the strong emotional response that results from a disturbing event or situation that has been ongoing at the workplace. It can be the result of a single major event, such as a bad accident, or it can be the cumulative effect of stressful conditions over some time, such as bullying or harassment. For example, first responders and caregivers have to experience trauma day in and day out because they more often find themselves around cases that involve life and death. However, trauma does not discriminate; it can happen to anyone doing any job at any moment in time.
Trauma can leave us feeling anxious, sad, scared, or disconnected when it happens. Others don’t concentrate, lose motivation, and get burnt out. Trauma doesn’t only happen in the head; the physical signs of trauma are many and include headaches, stomach issues, sleep problems, and more.
Practical Steps How to Deal with Trauma at Work
1. Acknowledge Your Feelings
Acceptance of your feelings is a necessary first step toward recovery from trauma. You can experience a gamut of emotions, from sadness to anger and frustration to numbness. None of this is abnormal, and it doesn’t make one human feel so. Try not to push away such feelings or live as if these emotions do not exist. First of all, it is necessary to acknowledge these feelings as a first step toward recovery.
At times, individuals can even feel ashamed or guilty for feeling affected by an incident that happened at work. They might say to themselves, “Why can’t I just get over it?” But remember, everyone reacts differently in situations, and there is no “right” way to feel. Accept your feelings; it’s OK if they’re difficult emotions, and take the time that you might need to process what happened.
2. Find Immediate Ways to Calm Yourself
If you can, there is little wrong with calming yourself down in times of stress and anxiety. The following are some basic, quick ways of keeping yourself more grounded:
- Breathing Exercises: Deep breathing can help to slow your heartbeat and make you feel more relaxed. Try inhaling deeply for four seconds, holding for four, then exhaling slowly over six seconds. Repeat this a few times until you feel calmer.
- Take a Time-out: If something has just occurred on the upsetting job, find a quiet place to be alone for a few minutes. It could be a break room, a private office, or outside for some fresh air. Sometimes just being away from it for a few minutes can make a big difference.
- Get a stress ball or fidget toy: It can prove very advantageous to do something with your hands, be it squeezing something or fiddling with a toy. This is small enough to carry and thus acts as a useful tool during times of stress.
3. Talk to Someone You Trust
Talking about your feelings with a friend, relative, or colleague can be very helpful. If you feel able to, try to talk to someone whom you think will listen to you without judging you. Sometimes, saying how you feel out loud can make the burden a little lighter.
Attend a peer support group if one is available at your workplace. These groups are comprised of individuals who may have gone through similar experiences, and therefore, know what you are going through. Sharing with people who “get it” can make all the difference in your recovery.
4. Access Professional Help
If your workplace has an EAP, avail of it. Sometimes, this is free-of-charge counseling for employees, which works wonders. Talking with a counselor or therapist can allow you to voice the trauma that troubles you with an expert who will help you go through this process of healing. In this regard, trauma-focused Cognitive Behavioral Therapy or Eye Movement Desensitization and Reprocessing are particularly useful to resort to against workplace trauma.
If this is not available in your workplace, know you can reach out to a local mental health provider for the same support. Professional help would come in useful in equipping you with better means of tackling your emotions and building resilience, and more-which gradually will make you feel better set in controlling the situation.
5. Give Yourself Time to Recover
Healing from trauma takes time, and when overwhelmed, if possible take time off from work. It could be a day or even a short-term leave of absence from work to rest and rejuvenate mentally. A little break helps in rejuvenation and coming back with a fresh mind.
This could include talking to the manager or HR department about adjusting the workload- lighter tasks perhaps, flexible hours, or extended deadlines- when taking time off is not possible. Do not feel guilty about asking for adjustments; taking care of one’s health is important, and most workplaces want to support their employees through difficult times.
6. Stress-Relief Techniques
There are lots of different ways to take the edge off, and finding out what works for you can help most in managing trauma. Here are some ideas to consider:
- Mindfulness Meditation: Mindfulness involves paying attention to the present moment. Meditation can help an individual release stressful thoughts and instead focus on how to calm the mind. Many free apps or videos can guide you through simple mindfulness exercises.
- Exercise: Exercise releases endorphins, which are the chemicals produced naturally in the body that create a ‘high’. Even a short walk or stretching improves one’s mood considerably.
Creative outlets involve drawing, writing, or any other creative work that helps you positively process your feelings. Also, journaling about what you feel is another great way to vent out and get clarity.
7. Protect Boundaries and Your Space
Setting boundaries is a significant tool in the process of recovering from trauma. Here’s how to set boundaries that will help you guard your mental and emotional well-being:
- Limit exposure to triggers: If you know certain situations, activities, or people are going to heighten your anxiety or stressors, avoid them or limit your time with them whenever possible.
- Say Nowhere Necessary: Never be compelled to accept overload or be present at each meeting whenever it is beyond your capacity. Say no on time reschedule, if possible, and permit yourself to attend to your well-being.
- Don’t Bring Your Work Home: Try separating work from your personal life. Immediately you are off work, use the opportunity to relax and spend quality time doing what will make you happy.
8. Identify a Self-Care Routine
The development of a good self-care routine in the recovery process is important. A few things that one may want to consider include:
- Have Enough Sleep: Good sleep is crucial when dealing with trauma. He should try to stick to a regular pattern of sleep and avoid the screen before retiring to bed so that quality rest is achieved.
- Eat Balanced Meals: Nutritional foods go hand in hand with a good mood, hence the necessity for nutritionally balanced meals. Too much sugar or caffeine may lead to energy crashes.
- Find Hobbies or Activities You Enjoy: Doing things you like can be stabilizing. Therefore, read, cook, garden, or take time with friends doing what makes you happy.
9. Build Resilience Over Time
Recovery from trauma is not just about feeling good today; it’s about the ability to cope with adversities in the future. The following are ways of building resilience:
- Set Small Achievable Goals: Divide work and personal tasks into smaller, manageable steps. Meeting such small goals can bring one a sense of control and accomplishment.
- Reflect on Your Progress: Keeping a journal of your recovery may give you a larger view of your progress. Remember, every small improvement example, in behavior or attitude something to celebrate.
- Stay Connected: Staying in supportive relationships is the first step to resilience. Spend time with people who make you feel good about yourself, and don’t hesitate to reach out when you need help.
10. Plan for the Future
Not feeling worse is usually good when you are starting to feel better, and it is time to consider how to approach at least some difficult situations in the future that may cause stress or trauma. Making a plan develops in an individual a feeling of being more prepared and confident.
- Know Your Support Network: Know who you can count on when the going gets tough. It may include friends, family members, colleagues, or even mental health experts.
- Building Coping Skills: Regularly practice your techniques to relieve your stress so that they become habitual and something you can turn to in times of distress. In this way, when difficulties arise in the future, you will be better equipped to handle them.
Conclusion
It isn’t easy working through trauma in the workplace, but recovery can occur if one takes the proper steps. Keep in mind to acknowledge your feelings, seek out support from those whom you have chosen, and seek professional help when necessary. Building a good self-care routine, setting boundaries, and building resilience through time helps.
Trauma may indeed change the way you view your job, but it doesn’t necessarily have to define your life. In time, with patience and care, you will be able to process this and build on what it has taught you for stronger, better preparedness for your next steps in life.
Related Posts
Maximising Compensation: Tips for a Successful Personal Injury Claim
At What Height Do Falls Become Deadly?
7 Tips To Prevent Workplace Violence