Australian Bushfires: Coping With A Traumatic Event

I woke to the smell of smoke this morning. Across Australia fires are raging over approximately 63,000 square kilometres, 1400 homes have been destroyed, 25 people have died, 6 are missing in Victoria, and 480 million animals have died. Here, in a small coastal town in the south west of Victoria, my family and I are safe but there is a growing sense of dis-ease as we watch our beautiful country burn.

Whether directly or indirectly exposed to a traumatic event such as the catastrophic bushfires currently burning in Australia, there are a number of physical, emotional and behavioural reactions you may be experiencing. These feelings are normal. They may vary from person to person but there is no right or wrong way to be feeling. Further, these feelings may continue from several days to weeks after the traumatic event.

Some of the reactions you may experience include:

• shock, helplessness, numbness and/or detachment.

• sadness, fear, anxiety and/or panic.

• difficulty sleeping, find it hard to drop off or experience bad dreams or nightmares.

• repeatedly playing thoughts of the event over in your mind.

• a sense of overwhelm.

• feelings of fatigue and exhaustion, confusion and difficulty concentrating are common place.

• You may also experience feelings of anger, guilt or shame as you question yourself about what you could have or should have done differently.

All of these reactions are perfectly normal. They are reasonable responses to an abnormal situation in which you find yourself or those around you at threat of harm.

At the time of a sudden traumatic event our brain and bodies react with a fight, flight or freeze adrenalin response. In those first few days and weeks following the event, those parts of the brain that respond to threat can become over reactive and release higher than normal stress or 'threat' hormones. This creates an adrenalin response which may keep going leaving us feeling more frightened and on edge. When the threat system is active in this way the parts of the brain that help store and remember information don't work as well as usual. This can mean our mind holds on to the memory of threat or danger much more intensely.

These feelings may continue for some time after the event as it takes time to re-adjust. Recovery often involves the brain going over and over events, re-experiencing memories in images, thoughts or dreams. This can be uncomfortable and unpleasant but it is part of the brain's natural sorting process. Gradually things should settle down.

There are a number of things you can do to help you cope:

• Be kind to yourself. You have just been through a frightening experience.

• Find someone to talk to about your experience. This can help to calm the threat system and reduce overall feelings of fear. But don't feel pressured to do so if you don't feel ready.

• Take care of yourself and spend time with people who support you.

• Return to your normal routine and activities as soon as possible, especially those things that are important to you.

• Do things you enjoy.

• Try to eat well and drink plenty of water. Exercise if you can.

• Try not to distract yourself too much, particularly with drugs or alcohol, in an attempt to avoid feelings and thoughts about the event. This can disrupt the brains natural sorting process, contributing to prolonging symptoms.

If you find these reactions continuing longer than a few weeks consider contacting your GP, Psychologist or Psychotherapist for further help.