Trauma can be defined as an event that results in anxiety, depression, or a significant stress reaction that affects functioning. Everyone experiences trauma differently. For a time, things can seem chaotic and overwhelming. Some people struggle with anxiety after a traumatic event. They have trouble sleeping or they may stop eating or eat a lot. A person can also fall into a deep depression, withdrawing from any type of social interaction. There are many ways that people respond to trauma, but there are five things to consider after a traumatic event to help with recovery and managing the chaos.

1. Take a moment to assess.

Taking a moment to assess means taking time to consider what happened. Don’t make quick decisions and get help if you need it. You may need help to determine how the event affected you. You may need medical attention to make sure that you are okay. You may need to report the event to the police or other agencies. Take a breath and assess what you need as you move forward.

2. Get Help if you need it.

There are so many types of trauma, that it would be hard to cover all the issues here. However, no matter what type of trauma occurs, people generally need help. For issues like rape and physical assault, go to the nearest emergency room to be evaluated for injury. If the event is something from Mother Nature, you might need assistance from an insurance company, utility company, or contractor to help with repairs. If the event is a car accident or other type of accident, see a doctor to confirm that you are not injured. If the event doesn’t require medical or other assessment, get support from family or friends. Let them help you talk through what happened, and develop a plan to manage the trauma.

3. Practice Self-care and Self-Compassion

Whatever happened, self-care is important. Whether the event was in your control or out of your control, you need to be able to keep up your self-care and offer yourself some compassion as you try to move forward. If the event was caused by you, forgiving yourself becomes key as you work to take responsibility. If the event was out of your control, have compassion for yourself. Beating yourself up isn’t going to help, in any case.

4. Get Educated

Whatever the event, educate yourself about your options. If you caused the event, assess what happened and work on a plan to address the cause. If the event was outside your control, educate yourself related to the options moving forward. Do you need a lawyer, if so what kind? Do you need a specialist to address an injury and if so what kind? What kind of help do you need to recover from the trauma? Get educated and get the help you need.

5. Seek counseling if you need it.

Counseling and therapy can be very helpful in managing trauma. A therapist can help process traumatic events, building strength and resilience. A therapist can help you accept the events, develop a plan to acknowledge them and move forward with your future. So many people get stuck after trauma. Don’t get stuck.

Trauma events are scary, difficult, and often overwhelming. They don’t have to be. Finding the right support and gaining knowledge can empower you to overcome trauma. It can help you build a better future, and help get you back to being happy, for life.