Coping with Depression After Trauma

Trauma can occur in a variety of ways: surviving a natural disaster, witnessing or experiencing violence, suffering from the loss of a friend or loved one and enduring a severe illness, to name a few. Secondary traumatic stress can arise when someone you care about experiences trauma. If, figuratively speaking, a lightening bolt strikes out of the blue, causing you to fear for your life and flooding you with all sorts of emotional and psychological reactions, then that lightening bolt you experienced is psychological trauma.

Typical Reactions to Trauma

We may experience a variety of reactions to this lightening bolt, including shock, terror and rage. These feelings affect our bodies, altering our brain chemistry and chemicals in our blood stream. Trauma affects our connection to ourselves and to society. It changes our belief systems and damages our psychological needs.

Anxiety, grief, depression, emotional numbness, low self-esteem or the loss of self-respect, shame and fear can all be reactions to a severe stressor. These feelings are actually normal reactions to abnormal events. Trauma is a sudden and unexpected loss that can permanently change a person's belief system about him or herself and the world. No longer will things look the same, and this experience of dramatic change cannot be undone or erased.

Although other people may be present at the time a traumatic event occurs, each person is touched by the event in a unique way. It is all too common to have a group of people witness the same event and tell the tale in completely different ways. Each person experiences the trauma in isolation, making it theirs and theirs alone and altering their connections to their friends and loved ones. For some people, the trauma damages their self-esteem or feelings of power and control; for others, it disrupts their trust and feelings of safety.

Depression and Psychological Trauma

Feelings of depression can occur from a variety of origins, but here we will focus on depression that stems from experiencing stress or distress that is too much for someone to handle.

This type of depression generally comes from depleted brain chemistry. The challenges of stress and distress can affect this brain chemistry.

You may be familiar with a neurotransmitter known as serotonin. Serotonin is a feel-good chemical. This neurotransmitter is like a telegraph line in the brain that sends impulses that are interpreted as confidence, strength, hope and a sense of well being that contributes to self-satisfaction and positive self-esteem.

Think of your brain as a kitchen sink with the stopper down, blocking the water from draining away. Then imagine that the water in the sink is serotonin. When a traumatic event happens, the stopper releases and lowers the level of serotonin in the sink. If our serotonin level is lowered, the lack of this neurotransmitter sends the message of uncertainty, doubt, fear or anxiety, leading to a sense of insecurity, low self-confidence and low self-esteem.

Depression and the Two Phases of Trauma Reaction

Support for Depression and Trauma Reactions

Realize this event is an experience, and it does not define who you are. It has happened to you, but you are not the trauma. Recognize that the feeling of depression should pass. Sometimes feelings change quickly, while other times they pass slowly. Being the patient, be patient.

Acknowledge that certain events may challenge your brain chemistry at other times in your life. New challenges that could be considered positive stress, such as a job promotion, a marriage or new baby, will enter your life. Remember to support yourself. Also, accept that negative stress, such as the death of a loved one, relocation or changes in your employment, may cause an imbalance that can contribute to a drain of serotonin, too.

For maintenance and support, good nutrition is essential in ensuring that the foods you eat do not contribute to stressing your brain chemistry. Limit sugars, which can spike blood-sugar levels and cause artificial highs and lows, as well as caffeine, which releases stress hormones into your system.

Exercise, such as 20 minutes of brisk walking or any other form of aerobic activity, helps release serotonin naturally within the brain.

Find ways to soothe and comfort yourself. Take long walks, enjoy good music, find ways to laugh, visit friends, eat chocolate, drink water and try yoga or relaxation tapes. Journal writing can be very helpful.

Knowing that depression is a normal response to an abnormal situation reminds us to accept these moments. It is important to be aware of the symptoms of depression in order to not become overwhelmed by the depression. Sometimes, depression can cause you to forget that this is a temporary condition, even if the feeling has been chronic. There are typically breaks from even chronic depression. Look for those moments. If you are a survivor of psychological trauma, share your thoughts and feelings, and never think your reactions or depression are shameful.

Remember, even though lightening has struck, the storm is over and the sun can and will shine again. ~Contributed by Kay Krasin.

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