Secondary Trauma

Secondary trauma, also known as secondary traumatic stress (STS) or vicarious trauma, can result from indirect exposure to trauma. It can happen when someone is exposed to disturbing descriptions or visuals of traumatic events or traumatized people. It can also be caused by the stress of wanting to help someone who experienced trauma.

This can include witnessing traumatic events through the TV, news, social media or even dramatic shows or movies.
The tricky thing about secondary trauma is that you may not be aware of it, or discount your feelings because the event didn’t happen directly to you.

It’s important not to minimize your feelings, but instead recognize them and seek connection and comfort.

Here are the “ABC’s” and valuable tips for managing secondary trauma.

The ABCs of Managing Secondary Trauma are Awareness, Balance, and Connection. Being aware of how our work can impact us, and finding a sense of balance and connection, can prevent us from experiencing secondary trauma and any harmful effects.

Awareness

First, self-awareness is fundamental. Regularly check in with yourself or loved ones to notice any changes in your emotions, thoughts, or behaviors that may indicate secondary trauma. Symptoms can include feelings of helplessness, heightened anxiety, hyper-vigilence, fatigue, feelings of isolation, sleep disturbances or emotional numbness. Keeping a journal or talking with a trusted colleague can help you monitor your mental state and recognize when you need extra support.

• Cognitive Symptoms: Lowered Concentration, Apathy, Rigid thinking, Perfectionism, Preoccupation with trauma

• Emotional Symptoms: Guilt, Anger, Numbness, Sadness, Helplessness

• Behavioral Symptoms: Withdrawal, Sleep disturbance, Appetite change, Hyper-vigilance, Elevated startle response

• Physical Symptoms: Increased heart rate, Difficulty breathing, Muscle and joint pain, Impaired immune system, Increased severity of medical concerns

Tips to help with Awareness

• Acknowledge your own history of trauma and be aware that it can affect you or loved ones

• Take an inventory your current lifestyle choices and make necessary changes. Do you get enough sleep? Do you allow yourself downtime? Do you exercise regularly? Try to do these things.

• Take care of yourself and loved ones. Create a self-care list and post it prominently. A sample self-care list may encourage you to:

  • Be creative

  • Get away

  • Get outside and appreciate the weather

  • Enjoy other environments

  • Have fun

Balance

Secondly, establish and maintain healthy balance and boundaries. It’s important to set limits on how much exposure you and your family have to traumatic events through the news, social media and entertainment. Take breaks and time off when needed. Engaging in hobbies, spending time with loved ones, and practicing mindfulness or meditation can help you find balance and recharge.

Tips to help with Balance:

• Give yourself permission to fully experience emotional reactions. Do not minimize your feelings –this “bottles up” your emotions.

• Set limits on your (or your families) exposure to traumatic events and news. Take breaks and do something physical or get outside.

• Recognize negative coping skills and avoid them

• Maintain boundaries. Avoid excessive conversations about traumatic events or negative discussions.

• Seek out a new or fun activity

Connection

Connection, laughter, talking and spending time with others is like medicine for the human spirit.

• Look out for yourself and others. Have a family member or friend conduct periodic “pulse checks.”

• Avoid isolation.

• Talk openly after seeing or witnessing a traumatic event or news. Be open to any thoughts, feelings or reactions others may have.

• Remember your spiritual side. If you have a connection or faith belief, this is While often neglected when stress occurs, this aspect can be most helpful to coping with secondary trauma.

Lastly, seek professional support when necessary. Don’t hesitate to consult a mental health professional if you feel overwhelmed by secondary trauma. They can provide coping strategies, therapy, and a safe space to process your experiences. Remember, taking care of yourself is not just beneficial for you but for the people you love.