We have made this resource as you have come to Sheffield Children’s Hospital because something traumatic has happened to you. Sadly, this is quite common, and other young people have found it helpful to know that what they are feeling afterwards is expected.
What is a trauma?
Trauma is a response to something that has happened to you that makes you feel overwhelmed or like you can’t cope.
Different things can be traumatic, some examples could be:
Being hurt
Seeing someone hurt
Learning something happened to someone you care about
These could be a one-off single event, repeated or multiple events.
Sometimes a traumatic event might be what has led to you being in hospital but sometimes being in the hospital can be a traumatic experience too, for example:
Sudden or life-threatening illness or injury.
Scary or unexpected medical procedures.
Being in the hospital or the emergency department.
Lots of things that happen to you in your life can make it harder to cope. During your stay in hospital, you may have been separated from everything that is familiar to you, such as your friends and family, your home, school, and your daily routine. You may experience a long stay in the hospital or keep having to go back for treatment. These things can all make it more difficult to cope.
Things to look out for with trauma
It is very normal for you to experience a whole range of difficult thoughts and feelings after what has happened to you. These might come on straight away or later on, everyone is different. They often start to feel better after a few weeks, and may include:
Re-experiencing the traumatic event. This can happen randomly but can be triggered by sights, sounds or smells that remind your brain of the traumatic memory and make you feel as if it is happening again.
Re-experiencing the traumatic event
nightmares, related or unrelated to the event
flashbacks, where a picture or sound from the event keeps replaying in your mind and it feels like you are there
repeatedly acting out the trauma through play
intrusive thoughts and images about the event
Avoidance
avoiding talking or thinking about the event
avoiding places or people that remind you of the event
keeping busy to distract from thinking about the event
Increase in negative thoughts or feelings
difficulty sleeping
difficulty concentrating or paying attention
irritability or outbursts of anger
feeling more tearful than usual
having strong waves of emotion when you think about what happened
startle more easily or feel more nervous ‘on edge’ than before
being very alert for danger
feeling disconnected from your thoughts, body and your surroundings
feeling detached and emotionally numb
not being interested in your usual activities
not being able to remember some parts of the traumatic event
dissociation — feeling like everyday things aren’t real or aren’t happening to you
Sometimes people can feel a mix of emotions. You might feel embarrassed, ashamed, guilty, or like you or someone else is to blame when this is not the case.
Physical reactions
New physical symptoms or complaints, such as headaches or tummy ache
Feeling in a daze
A change in behaviour, sometimes with more risky or destructive behaviour
What can I do to help myself?
Be kind to yourself
It’s completely normal to have these feelings after experiencing something traumatic. There is no right or wrong way to process your experience. These feelings should start to feel easier after a few weeks.
Spend time with your family and friends
Remember, you are not going through this alone. If there’s someone you feel comfortable opening up to, try to talk to them about your feelings and your experience. You might find yourself not wanting to talk about the event at all, or you might want to talk about it a lot while you are processing it. Both of these responses are normal, and everybody deals with trauma differently.
Return to your normal routine where possible
Take part in activities you enjoy and with others. This will give you a break from thinking about the event. Follow your own lead, if you are feeling very distressed and don’t think you’re ready to take certain steps, don’t force yourself and move at a pace you are comfortable with.
What can I do about my symptoms when they get too much?
Unwanted thoughts, memories, and emotions can pull you away from the present moment. When you practice these techniques they can bring your attention back to the present moment, help you feel safer and more able to cope.
Grounding exercise
What are 5 things you can see? Look for small details such as a pattern on the ceiling, the way light reflects off a surface, or an object you never noticed.
What are 4 things you can feel? Notice the sensation of clothing on your body, the sun on your skin, or the feeling of the chair you are sitting in. Pick up an object and examine its weight, texture, and other physical qualities.
What are 3 things you can hear? Pay special attention to the sounds your mind has tuned out, such as a ticking clock, distant traffic, or trees blowing in the wind.
What are 2 things you can smell? Try to notice smells in the air around you, like an air freshener or freshly mowed grass. You may also look around for something that has a scent, such as a flower or an unlit candle.
What is 1 thing you can taste? Carry gum, a mint, or small snacks for this step. Pop one in your mouth and focus your attention closely on the flavors.
Grounding phrases
Remind yourself you are safe
Come up with a phrase to say to yourself “I am safe now”, “this is just a memory”, “this will pass”, “I survived”.
Be kind to yourself
“It’s no wonder you are feeling frightened because you have just had an unwanted memory of the past. You are safe now”
What would you say to a friend who was feeling this way?
Breathing exercises
Box Breathing
Inhale through your nose for a count of four, hold your breath for a count of four, exhale through your mouth for a count of four, and hold again for four counts.
Belly breathing
Sitting comfortably, put one hand on your chest and one on your stomach. Take a deep breath in through your nose and out through your mouth. You want to breath into the hand on your stomach so we know your diaphragm is moving not just your chest.
Butterfly tapping
Cross your arms over your chest and gently tap one hand then the other breathing slowly in through your nose and out of your mouth as you do this.
Guided Muscle Relaxation exercises
Find a comfortable position in a quiet room and turn off distractions if you can
Starting with your toes, tense your muscles for 5-10seconds, then release
Repeat this, working up the body one muscle group at a time
Keep going all the way up to your face muscles, squeezing and relaxing
Notice any changes in your body
When should I reach out for further support?
There is no right or wrong way to process a traumatic event, and processing what has happened to you might take some time. Though the symptoms mentioned in this leaflet are normal and understandable responses to a traumatic event, it is important to reach out for extra help if you need to. If your symptoms become significantly worse or persist for more than one month, then you could benefit from additional support for your mental health.
Although we have written this resource for you, others who support you may have also been impacted by what has happened and may find the information useful. Please feel free to share.
This resource was written in line with Post Traumatic Stress Disorder NICE guidelines ICD-11 and DSM-5.
Is something missing from this resource that you think should be included? Please let us know
Please note: this is a generic information sheet relating to care at Sheffield Children’s NHS FT. These details may not reflect treatment at other hospitals. This information is not intended as a substitute for professional medical care. Always follow your healthcare professionals’ instructions. If this resource relates to medicines, please read it alongside the medicine manufacturer’s patient information leaflet. If this information has been translated into another language from English, efforts have been made to maintain accuracy, but there may still be some translation errors. If you are unsure about any of the guidance in this resource or have specific questions about how it relates to your child, always ask your healthcare professional for further advice.
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