Coping with Shock

Throughout your lifetime it’s likely you will be taken by surprise on several occasions and while sometimes surprises are good, other times they can be upsetting and traumatic. When we’re taken off guard by a sudden event, we can go into shock, and this can have major effects on both our body and mind. Some types of shock might be less alarming than others, for example, a sudden noise might frighten you or someone might bump into you on the street. But it’s the more concerning kinds of shock that can really send your head into a spin, such as an unexpected death of someone close to you or a serious accident.

How does shock affect us?

Negative types of shock that stem from traumatic situations can cause many different physical and emotional responses and you might experience some of the following effects:

• Increased heart rate
• Rapid breathing
• Anxiety
• Sense of fear
• Nausea
• Stomach problems
• Tight chest
• Stress

According to Psychology Today, “The hallmark symptom of shock is feeling a surge of adrenalin… You may feel jittery or physically sick, like you’re going to vomit or have [diarrhoea]. Your mind will likely feel very foggy, or like you can’t think straight. You may feel out of body. Your chest may feel tight. You may feel a disconnection from what’s happening, like you’re watching a movie of events unfolding rather than actually being there. You may feel intense anger and want to scream or yell”.

As well as experiencing physical symptoms, shock can also affect the way we think and how we perceive the world around us, making us feel out of control of our lives. How people deal with shock can vary from one person to another, with some being more resilient and able to control their feelings and emotions. However, if you find yourself struggling with your mental wellbeing following a trauma, there are ways that you can learn how to cope better.

How to cope with shock?

If your mental health has suffered from a recent trauma and you’re finding it difficult to cope, try practising the below exercises to feel more in control and improve your wellbeing.

Try to breathe deeply and calm down. When you’re in shock it’s hard to think clearly and often people make rash decisions or behave irrationally. If you can just allow yourself a few minutes to breathe and let your body calm down, it will help to clear your mind, making you respond in a more rational way.

Process your thoughts and feelings. Because shock can cause us to go into fight or flight mode, often we don’t allow ourselves enough time to come to terms with a traumatic event. By giving yourself some time and space to process everything or simply by speaking with someone, you can start to deal with your emotions.

Practise self-care. Eating healthy foods, having a good sleep pattern and exercising regularly can all help your mind and body to handle challenging and traumatic situations better, which means you are less likely to suffer from anxiety, stress and depression.

Occupy your mind. Although it’s important to confront your emotions, it’s also important to distract your mind from time to time with activities that give you space to recover from shock. Doing something that you enjoy, such as watching your favourite film, spending time with friends or walking in the countryside can boost your mood and improve your wellbeing.