What to Do After a Traumatic Event: A Guide to the First Few Weeks
Most people who seek out trauma therapy do so years, sometimes even decades, after the event. But what if the trauma happened last week, or just a few days ago?
In the immediate aftermath of a distressing event, it is normal to feel anxious, agitated, or completely overwhelmed. You might find it impossible to relax, or find yourself "reliving" the event through intrusive images and sounds the moment you close your eyes.
Understanding Acute Stress Disorder (ASD)
If these symptoms occur within the first month of a traumatic event, it is often referred to as Acute Stress Disorder (ASD).
There is a common misconception that you must wait months to seek help. While many people possess natural resilience, research shows that those who meet the criteria for ASD are at a higher risk of developing Post-Traumatic Stress Disorder (PTSD). Roughly half of those diagnosed with ASD may go on to develop PTSD if the symptoms are not addressed.
The Good News: Early intervention can significantly lower the risk of symptoms becoming chronic. You don't have to wait for a "formal" diagnosis to start feeling better.
How to Support Yourself in the First Few Weeks
If you aren't ready for formal therapy yet, or you simply want to support your nervous system at home, focus on stabilisation:
Stick to a Routine: Try to keep your usual sleep and meal times. Routine provides a sense of "predictable safety" to a stressed nervous system.
Prioritise Gentle Movement: Physical activity helps "burn off" excess adrenaline and can improve sleep quality. Even a short walk counts.
Maintain Social Connection: You don't have to talk about the event if you don't want to. Simply being in the presence of safe, loved ones can help regulate your emotions.
Avoid "Numbing": It is tempting to use alcohol or substances to quiet the mind, but these often interfere with the brain's natural processing and can worsen anxiety in the long run.
Monitor Avoidance: It’s okay to rest, but be wary of "shrinking your world." Avoiding the outside world entirely can inadvertently reinforce the feeling that nowhere is safe.
When to Seek Professional Trauma Therapy
While many people (roughly 60–90%) process a traumatic event naturally through their own support networks, you should consider professional help if you experience:
Hypervigilance: Feeling constantly "on guard," jumpy, or easily startled.
Intrusive Memories: Frequent flashbacks or nightmares that prevent restful sleep.
Emotional Numbness: Feeling "flat," detached, or unable to connect with joy.
Cognitive Fog: An inability to concentrate at work or complete daily tasks.
Avoidance: Actively pushing memories aside or avoiding specific locations related to the event.
Learn more about recognising PTSD symptoms in our detailed guide.
A Note on "Debriefing": Modern psychology has taught us that forced "debriefing" (making someone recount the details of a trauma immediately after it happens) can sometimes be counterproductive. Therapy should always go at your pace. You are the expert on your own readiness.
Evidence-Based Treatment
If symptoms persist, Evidence-Based Trauma Therapy is available and highly effective. Approaches like Cognitive Behavioral Therapy (CBT) and Imagery Rescripting & Reprocessing Therapy (IRRT) are designed to help the brain process the memory so it no longer feels "live" or threatening.
Learn more about IRRT and how I use CBT-based approaches here.
Take the next step
You don’t have to wait for your symptoms to become "severe enough" to justify help. Early support can increase your long-term well-being and help you return to yourself sooner.
If you are struggling to cope, I invite you to reach out.
Samantha Duroska is a Clinical Psychologist, trauma therapist, and certified Imagery Rescripting and Reprocessing Therapy (IRRT) therapist. Based in Coffs Harbour, she provides trauma therapy to clients locally and online throughout Australia.