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Trauma

Disclaimer:

This publication is based on a Mind UK publication and the original version may be found here: https://www.mind.org.uk/information-support/a-z-mental-health/

Thank you to Mind UK for sharing their valuable content with us. Content included in Mental Health A-Z is made available free of charge and does not form part of any commercial activity. The adaptation has been done independently by Mind HK and is intended for general information purposes only.

How can I cope in the long term? 

Coping with the effects of trauma can feel difficult or exhausting, but there are lots of things that could help. This page has some suggestions for you to consider: 

Get to know your triggers 

Certain experiences, situations or people might seem to trigger reactions like flashbacks, panic attacks or dissociation. These can include reminders of past trauma, such as smells, sounds, words, places or particular types of books or films. 

Some people find things difficult on significant dates, such as the anniversary of a traumatic experience. Particular seasons or times of year might also be hard for you, such as the Christmas period. 

Recording your moods in a diary could help you spot patterns in what triggers difficult experiences, or notice early signs that they are beginning to happen. 

“Keeping a note of the positive things that happen each day in a notebook [helps], even if I’ve had a bad day.” 

Confide in someone 

Lots of people who go through trauma find it hard to open up to others. This might be because you’re unable to share what has happened or can’t remember it clearly. But you don’t need to be able to describe the trauma to tell someone how you are currently feeling. 

It could help to talk to someone in your life who you trust, or a professional such as a doctor or a trained listener at a helpline. You may feel more comfortable opening up to people you know than professionals, or you may find it easier to approach a professional (such as your doctor). There’s no right or wrong way round. 

You can find details of helplines on our page on community services. 

“Some days are just as they used to be when I get lost and frightened and hideaway from everyone and everything, but even on those days I feel I have enough within me now to know that they will pass.” 

Give yourself time 

Everyone has their own individual response to trauma and it’s important to take things at your own pace. Try to be gentle and patient with yourself. 

“I refer to my bad days as a ‘write off’, and on those days I forgive myself for not participating in daily activities. I accept that my mind and body need to just rest and do nothing.” 

People who go through trauma can sometimes feel pressure from those around them to ‘move on’ but it is important to recognise that coping with trauma often takes time and is not a straightforward or linear process. 

Stages of trauma recovery 

While coping or recovering after trauma is different for everyone, you might find you go through some distinct stages. These are often thought to include: 

  • Coping and stabilisation. This can include finding ways to cope with strong feelings and difficult experiences – our page on helping yourself now has lots of tips you could try. You might also need support with other issues like money or housing problems. You might move in and out of this stage at different times. 
  • Working through the effects of trauma. This can involve acknowledging how you’ve been affected and grieving for what you’ve lost or missed out on. Some people find it helps to talk about what happened, while others may find other ways of working through their trauma more helpful than talking. What works will be personal to you. 
  • Reconnecting with your life. This might mean being less affected by your experiences, although they might still bother you sometimes. It could also mean you feel more hopeful about the future or can enjoy your life more. 

Whether or not you find it helpful to think in terms of these stages, it’s important to remember that it can take time and support to be able to cope and there are likely to be good days and bad days. 

“Learning to sew and recently to crochet… has brought me into contact with others with the same interests in environments where I can feel safe… it helps me to focus and stay still, as well as producing something which is beautiful.” 

Learn ways to relax 

  • Explore ways of managing stress. It can help to think of ways to manage pressure and build your emotional resilience. See our pages on how to manage stress for more information. 
  • Try some relaxation techniques. Learning to relax can help you look after your wellbeing when you are feeling stressed, anxious or overwhelmed. See our pages on relaxation for tips you could try. 
  • Spend time in nature. Being outside in green space can help you feel more in touch with your surroundings. See our pages on nature and mental health for more information. 

“I have to be patient and trust in my recovery. It won’t happen overnight. I’ve learned that I need to find ways to relax, whether it be mindfulness, reading, gaming or becoming invested in a new television series.” 

Make a self-care box 

You could put together some things that might help you when you’re struggling – a bit like making a first-aid kit for your mental health. 

For example: 

  • favourite books, films or CDs 
  • a stress ball or fiddle toy 
  • helpful sayings or notes of encouragement 
  • pictures or photos you find comforting 
  • a notebook and pen to write down your thoughts 
  • puzzles or colouring books 
  • a soft blanket or cosy slippers 
  • a nice-smelling candle or lavender bag. 

“When life is hectic me-time is crucial. Pacing yourself when having 101 things to do. Remembering to keep yourself safe by having a nap [or] time out – [you] can’t do everything all at once.”

Try peer support 

Peer support brings together people who have had similar experiences, which some people find very helpful. To find peer support, you could: 

For more information, see our page on peer support. 

If you’re seeking peer support on the internet, it’s important to look after your online wellbeing. 

“[I] dye my hair to give myself a fresh look. I always make a happy playlist and just dance around the house in my pyjamas […]. The tiny things which make me happy have helped me get myself back into work.” 

Find specialist support 

You might find it useful to contact an organisation that specialises in advice and support for coping with trauma, such as Caritas Grains of Soul. 

If you’ve gone through domestic violence, contacting Harmony House or the Women Helping Women organisation might be helpful for you.

Look after your physical health 

Looking after your physical health can make a difference to how you feel emotionally. For example, it can help to: 

  • Think about your diet. Eating regularly and keeping your blood sugar stable can make a difference to your mood and energy levels. See our pages on food and mood for more information. 
  • Try to do some physical activity. Exercise can be really helpful for your mental wellbeing. See our pages on physical activity for more information. 

“Exercise helps me a lot. I swim, run and do yoga, and it means I can control some of the restless energy from having to constantly be on alert.” 

  • Try to avoid drugs and alcohol. While you might want to use drugs or alcohol to cope with difficult feelings, memories or physical pain, they can make you feel worse in the long run. They can also make other problems worse, such as difficulty sleeping. See our pages on recreational drugs and alcohol for more information. 

See our pages on improving and maintaining your mental wellbeing and how to increase your self-esteem for more suggestions. 

Trauma and sleep problems 

Lots of people who’ve gone through trauma have problems sleeping. You might find it hard to fall or stay asleep, feel unsafe during the night, or feel anxious or afraid of having nightmares. 

Some people find it helps to: 

  • Keep a light on. If you can’t sleep in complete darkness, it might help to keep a light or bedside lamp switched on. 
  • Comfort yourself. For example, you could curl up in a soft blanket or cuddle a pet or soft toy. 
  • Play soothing sounds. If silence makes it harder for you to sleep, you could try listening to something as you fall asleep – for example music, nature sounds or people talking (such as on podcasts). 

See our page on coping with sleep problems for more information. 

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What is iACT Service?

Improving Access to Community Therapies (iACT®) is one of the services from Mind HK. Trained Wellbeing Practitioners will offer initial assessment and early intervention for people dealing with mild to moderate symptoms of depression, anxiety, or other emotional difficulties.

 

The service includes 6-8 sessions of low-intensity psychological support, the flexibility of the service allows individuals to receive free and timely support when needed.

If you’re aged between 18 – 65 and are facing some emotional challenges, we would like to invite you to take an online assessment for us to gain a better understanding of your current emotional struggle.

 

If you’re eligible, we’ll get you connected with a Wellbeing Practitioner within two weeks to sort out the next steps.

The service runs for about 3 months and includes 6-8 support sessions, tailored to your needs.

 

We encourage you to attend all sessions and actively practice the tips and exercises provided by your Wellbeing Practitioner.

We take your privacy seriously. Your chats with the Wellbeing Practitioner are confidential.

 

We won’t share any of your info unless you’ve provided consent or if there are risks detected.

This programme isn’t suitable for people facing emergencies, major setbacks, or those diagnosed with serious or complex mental health conditions.

 

If you’re having thoughts of suicide or self-harm, this programme might not meet your needs, so please seek help right away. You can check out Mind HK’s “Find Help Now” page for immediate information and services.

Most of our Wellbeing Practitioners have backgrounds in psychology or counselling and are passionate about mental health. They’ve gone through about 140 hours of intensive training and completed at least 120 hours of supervised clinical practice over 9 months to ensure the quality of service.

 

They’re trained by accredited local experts in the mental health field, including clinical psychologists, counselling psychologists, counsellors, and psychiatrists. Plus, we regularly check how effective our services are. All service outputs and performances are subject to consistent monitoring.

Who is suitable for participating in this programme?

This programme welcomes anyone between the ages of 18 and 65 who may be feeling lost or facing emotional difficulties. Please note that this programme is not suitable for individuals diagnosed with severe or complex mental health conditions.

This programme is not suitable for individuals diagnosed with severe or complex mental health conditions, but suitable for those who experience mild to severe moderate anxiety, mild to moderate depression, or other emotional challenges. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

After signing up, our Wellbeing Practitioner will contact you within two weeks to schedule a convenient time for a 45-minute conversation, either via video or phone call, according to your preference. During the conversation, the Wellbeing Practitioner will understand your current situation and help you gain a better understanding of your emotional state based on the questionnaire you filled out during application. Additionally, they will provide recommendations for appropriate community resources based on your needs, helping you take an important first step in taking care of your mental health.

Although the intervention procedure is mostly standardised, Wellbeing Practitioners will work flexibly with clients to address individual presenting problems and unique characteristics.

Our Wellbeing Practitioners are trained to support people who experience mild to moderate mental health difficulties primarily. This programme is not suitable for the situations mentioned above. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

Your conversations with the Wellbeing Practitioner are absolutely confidential. Any information about you will not be shared with anyone without your consent unless you or others are at immediate risk or the Wellbeing Practitioner has reason to believe that you may be in imminent danger.
Supervisors will monitor trainees’ development throughout the placement to ensure that they are meeting the required level of competency to pass the training course at the end of the placement.

Yes, it is necessary to book an appointment in advance by filling out the form. Additionally, you can select one of the five stores yourself. We will allocate clients to different Wellbeing Practitioners based on their chosen location.

Before having the conversation, we will ask you to fill out a basic questionnaire for preliminary screening assessment. This screening process aims to ensure that the training received by the Wellbeing Practitioners is sufficient to meet the needs of the individuals receiving the service. If it is determined after the screening assessment that the service is not suitable for you, Mind HK will provide alternative recommendations to ensure your safety and support.

For adults who are suitable for this service, all Wellbeing Practitioners have received training on how to identify and respond to safety and risk issues. If you have any concerns about the support process, the Wellbeing Practitioners have appropriate measures in place and will develop response plans based on the urgency of the situation. They can also access support from clinical practitioners from Mind HK or participating organisations.

What private training does Mind HK provide?

Mind HK provides 4 themes of mental health training, including: Supporting Self, Supporting Others, Family Wellbeing and DEI (Diversity, Equity and Inclusion).

 

Check out the brochure here for more information.

Mind HK provides a wide range of standardised mental health training, which can be tailored to different circumstances. Chat with our team to explore more! 

Our trainers come from a diverse, accredited pool of clinically experienced professionals. Check out our trainers’ biographies here.

Yes, the Mental Health First Aid class of Mind HK is internationally accredited by the MHFA International. The content and certification is delivered by trainers certified from the Mental Health Association of Hong Kong. You can find out our trainers accreditation here.

We are here to support your mental health education journey! Reach out to us and chat with our team.

How can I cope in the long term?

How can I cope in the long term? 

Coping with the effects of trauma can feel difficult or exhausting, but there are lots of things that could help. This page has some suggestions for you to consider: 

Get to know your triggers 

Certain experiences, situations or people might seem to trigger reactions like flashbacks, panic attacks or dissociation. These can include reminders of past trauma, such as smells, sounds, words, places or particular types of books or films. 

Some people find things difficult on significant dates, such as the anniversary of a traumatic experience. Particular seasons or times of year might also be hard for you, such as the Christmas period. 

Recording your moods in a diary could help you spot patterns in what triggers difficult experiences, or notice early signs that they are beginning to happen. 

"Keeping a note of the positive things that happen each day in a notebook [helps], even if I've had a bad day." 

Confide in someone 

Lots of people who go through trauma find it hard to open up to others. This might be because you’re unable to share what has happened or can't remember it clearly. But you don't need to be able to describe the trauma to tell someone how you are currently feeling. 

It could help to talk to someone in your life who you trust, or a professional such as a doctor or a trained listener at a helpline. You may feel more comfortable opening up to people you know than professionals, or you may find it easier to approach a professional (such as your doctor). There's no right or wrong way round. 

You can find details of helplines on our page on community services. 

"Some days are just as they used to be when I get lost and frightened and hideaway from everyone and everything, but even on those days I feel I have enough within me now to know that they will pass." 

Give yourself time 

Everyone has their own individual response to trauma and it's important to take things at your own pace. Try to be gentle and patient with yourself. 

"I refer to my bad days as a ‘write off’, and on those days I forgive myself for not participating in daily activities. I accept that my mind and body need to just rest and do nothing." 

People who go through trauma can sometimes feel pressure from those around them to 'move on' but it is important to recognise that coping with trauma often takes time and is not a straightforward or linear process. 

Stages of trauma recovery 

While coping or recovering after trauma is different for everyone, you might find you go through some distinct stages. These are often thought to include: 

  • Coping and stabilisation. This can include finding ways to cope with strong feelings and difficult experiences - our page on helping yourself now has lots of tips you could try. You might also need support with other issues like money or housing problems. You might move in and out of this stage at different times. 
  • Working through the effects of trauma. This can involve acknowledging how you've been affected and grieving for what you've lost or missed out on. Some people find it helps to talk about what happened, while others may find other ways of working through their trauma more helpful than talking. What works will be personal to you. 
  • Reconnecting with your life. This might mean being less affected by your experiences, although they might still bother you sometimes. It could also mean you feel more hopeful about the future or can enjoy your life more. 

Whether or not you find it helpful to think in terms of these stages, it's important to remember that it can take time and support to be able to cope and there are likely to be good days and bad days. 

"Learning to sew and recently to crochet... has brought me into contact with others with the same interests in environments where I can feel safe... it helps me to focus and stay still, as well as producing something which is beautiful." 

Learn ways to relax 

  • Explore ways of managing stress. It can help to think of ways to manage pressure and build your emotional resilience. See our pages on how to manage stress for more information. 
  • Try some relaxation techniques. Learning to relax can help you look after your wellbeing when you are feeling stressed, anxious or overwhelmed. See our pages on relaxation for tips you could try. 
  • Spend time in nature. Being outside in green space can help you feel more in touch with your surroundings. See our pages on nature and mental health for more information. 

"I have to be patient and trust in my recovery. It won’t happen overnight. I’ve learned that I need to find ways to relax, whether it be mindfulness, reading, gaming or becoming invested in a new television series." 

Make a self-care box 

You could put together some things that might help you when you’re struggling – a bit like making a first-aid kit for your mental health. 

For example: 

  • favourite books, films or CDs 
  • a stress ball or fiddle toy 
  • helpful sayings or notes of encouragement 
  • pictures or photos you find comforting 
  • a notebook and pen to write down your thoughts 
  • puzzles or colouring books 
  • a soft blanket or cosy slippers 
  • a nice-smelling candle or lavender bag. 

"When life is hectic me-time is crucial. Pacing yourself when having 101 things to do. Remembering to keep yourself safe by having a nap [or] time out - [you] can't do everything all at once."

Try peer support 

Peer support brings together people who have had similar experiences, which some people find very helpful. To find peer support, you could: 

For more information, see our page on peer support. 

If you're seeking peer support on the internet, it's important to look after your online wellbeing. 

"[I] dye my hair to give myself a fresh look. I always make a happy playlist and just dance around the house in my pyjamas [...]. The tiny things which make me happy have helped me get myself back into work." 

Find specialist support 

You might find it useful to contact an organisation that specialises in advice and support for coping with trauma, such as Caritas Grains of Soul. 

If you've gone through domestic violence, contacting Harmony House or the Women Helping Women organisation might be helpful for you.

Look after your physical health 

Looking after your physical health can make a difference to how you feel emotionally. For example, it can help to: 

  • Think about your diet. Eating regularly and keeping your blood sugar stable can make a difference to your mood and energy levels. See our pages on food and mood for more information. 
  • Try to do some physical activity. Exercise can be really helpful for your mental wellbeing. See our pages on physical activity for more information. 

"Exercise helps me a lot. I swim, run and do yoga, and it means I can control some of the restless energy from having to constantly be on alert." 

  • Try to avoid drugs and alcohol. While you might want to use drugs or alcohol to cope with difficult feelings, memories or physical pain, they can make you feel worse in the long run. They can also make other problems worse, such as difficulty sleeping. See our pages on recreational drugs and alcohol for more information. 

See our pages on improving and maintaining your mental wellbeing and how to increase your self-esteem for more suggestions. 

Trauma and sleep problems 

Lots of people who've gone through trauma have problems sleeping. You might find it hard to fall or stay asleep, feel unsafe during the night, or feel anxious or afraid of having nightmares. 

Some people find it helps to: 

  • Keep a light on. If you can't sleep in complete darkness, it might help to keep a light or bedside lamp switched on. 
  • Comfort yourself. For example, you could curl up in a soft blanket or cuddle a pet or soft toy. 
  • Play soothing sounds. If silence makes it harder for you to sleep, you could try listening to something as you fall asleep – for example music, nature sounds or people talking (such as on podcasts). 

See our page on coping with sleep problems for more information.