Immediately after the event

- make sure you are with people, do not go home to an empty house – ask a friend or relative to stay with you

- talk about the accident with others, talking will help you get over the reaction

- remind yourself that the event is over and that you are now safe

- if possible get some physical exercise, this will help to ‘burn off’ some of your tension and anxiety

- avoid alcohol, sedatives, or sleeping pill, they will only dull the experience and not allow you to deal with your feeling properly

- restrict stimulants, such as tea, coffee, chocolate, cola or cigarettes

- try to eat something even if you do not feel like eating

- if you can not sleep, do not lie in bed tossing and turning, get up and do something until you feel tired

How to handle the next few days

- remind yourself that your reaction are normal as a result of trauma and will pass in time

- try to get back into your normal routine as soon as possible, you may need to gradually yourself to task that seem difficult

- if you feel uncomfortable scared or anxious, take some long, slow breaths and remind yourself that you are safe and that the trauma is over

- make sure that you are doing things that are relaxing and enjoyable – be kind to yourself

- continue to talk to your family, friends and colleagues about the trauma, this will help you to get over your feeling, even if you feel a bit distant from other people, do not reject their support, do not be afraid of your feelings

- work on your general stress levels by ensuring that you have adequate sleep, a good diet and regular exercise, practice relaxation to help reduce nervous tension

- drive more carefully and be more careful around the home and with machinery, accidents are more common after severe stress

- allow yourself time to deal with the memories, you will need commitment and patience, there may be some aspects of the experience that will be difficult to forget

- if your reaction continue to seriously disrupt your life, please talk to your clinician

From management of mental disorders

Second edition

World help organization collaborating centre for mental help and substance abuse