Self-Care Tip of the Month - A NAMI in the Lobby Newsletter Article

Since July, we have been working to explore empathy-based stress and how it presents itself. As you may recall, empathy-based stress is a process of trauma exposure combined with the experience of empathy. Secondary trauma, vicarious trauma, and compassion fatigue are all examples of empathy-based stress (Rauvola, R.S., Vega, D.M. & Lavigne, K.N). This month, we'll be looking at secondary trauma.

Definition:

Secondary Traumatic Stress describes the stress reaction induced in caregivers following exposure to clients’ traumatic material. Secondary Traumatic Response is argued to be a natural response to knowing about or hearing the traumatizing events experienced by others. It can result from helping or wanting to help people who are suffering or have suffered (Figley, 1995; Stamm, 2021). Over prolonged periods of time or as a result of acute severity, it is suggested that the caregiver develops some of the symptoms of posttraumatic stress disorder (PTSD), mirroring client symptoms. Clinically, this stress reaction refers to secondary traumatic stress disorder.

Warning Signs:

• Fatigue

• Sleep disturbances

• Changes in appetite

• Headaches

• Feeling overwhelmed/ emotionally spent

• Feeling helpless

• Feeling inadequate

• Sense of vulnerability

• Decreased concentration

• Difficulty making decisions or problem-solving

• Irritability

• Restlessness

• Disbelief, sense of numbing

• Mood swings

• Suicidal or violent thoughts or urges

• Upset stomach

• Confusion or Impaired memory

• Distressing dreams or fantasies

• Replaying events in one’s mind over & over

Prevention:

Like with many mental health experiences and conditions, prevention is key. Strategies to prevent secondary traumatic stress include:

• Know your own trauma history and triggers. Acknowledge your own history of trauma and be aware that it can affect how you view and do this work.

• Inventory your current lifestyle choices and make necessary changes. Do you get enough sleep? Do you allow yourself downtime? Do you exercise regularly? Etc.

• Take care of yourself. Create a self-care list and put it somewhere easily accessible.

• Practice setting boundaries as needed. Only sign up for the shifts that you feel you are in the adequate head space for, and practice boundaries in the shift conversations. If need be, take some vacation time and never hesitate to take breaks during shifts

• Set realistic goals for yourself. Accept where you are in your journey - what you can and can't do, where you're still learning, etc. Break tasks down into small do-able chunks.

• Listen to feedback from co-volunteers, friends, and family members. Have a family member or friend conduct periodic “pulse checks.”

• Track your thoughts or changes (in a journal, with a therapist, etc).

• Listen to and connect with others who are experienced or have previously experienced the same or similar things.

• Debrief tough scenarios.

Coping Mechanisms & Treatment:

As with most self-care techniques, the prevention strategies above can be applied as you devise coping mechanisms for managing Secondary Trauma. For example, tracking your thoughts in a journal can be very helpful in preventative and crisis care. Additionally, the following are suggested strategies for coping with Secondary Traumatic stress from the Administration for Children and Families:

• Learn what grounding techniques work for you. Grounding techniques can help you stay present by focusing on your senses, such as what you see, hear, and smell. They are especially imperative if you are experiencing PTSD or Anxiety symptoms.

• Seek out professional support. Work with a counselor who specializes in trauma to process distressing symptoms and experiences provides additional perspectives and ideas.

• Join a support group. Talking through experiences and coping strategies with others who have similar circumstances can enhance optimism and hope.

• Adopt a healthy lifestyle and practice self-care.

• Practice yoga, meditation, or other mindfulness activities.

• Find comfort and support during and after difficult moments. Cuddle a pet, call a friend, listen to music, watch a favorite movie, etc., etc. .

This list could go on for a while, so contact Richard or Miranda if you need more support with your self-care, mechanisms, or treatment education. Reach out to your healthcare provider as well to discuss possible interventions and treatment methods.

If you believe your symptoms have reached a state of crisis, call or text 988.