If life in danger call Triple Zero 000
If life in danger call Triple Zero 000


Traumatic experiences can overwhelm our minds and bodies and impact our daily lives, however everyone’s reactions to trauma will be different. People can recover from exposure to trauma with the help and support of family, friends and community but for some the impacts of trauma can be devastating. There is help available.

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Looking for help with trauma?

We’ve just launched a curated library of tools, techniques and information to help you:

  • Understand what you’re going through
  • Learn ways to self-manage through evidence-based tools and techniques
  • Access support, should you need it

What is trauma?

Trauma is exposure, both direct and indirect, to an event or events such as threats to life, serious injury or sexual violence that are deeply distressing, disturbing and frightening. Trauma can impact a person’s physical or psychological safety and wellbeing. Whilst everyone will react to events in different ways, some events that may be traumatic include:

  • Violent crimes such as armed robbery
  • Interpersonal violence such as rape or childhood abuse
  • Loss, such as loss of a family member or loved one, loss of employment, home or status
  • War and civil conflict
  • Natural disasters such as bushfires, floods or earthquakes
  • Motor vehicle or workplace accident

Reactions to traumatic events will differ from person to person. Many people will have significant physical or emotional reactions following a traumatic event. This is normal and part of our mind and body’s way of recovering from the event. For some people, these types of reactions will reduce in intensity and frequency after a short time but for some, they will last longer. Some common trauma reactions might include:

  • Shock and denial
  • Feeling jumpy, easily startled, irritable and/or wound up
  • A sense of reliving the traumatic event/s with intrusive thoughts, flashbacks or nightmares
  • Avoiding reminders of the event/s
  • Physical reactions – fatigue, nausea, headaches, increased heart rate, body aches and pain
  • Social isolation and withdrawal
  • Strained relationships
  • Experiencing negative thoughts and low mood
  • Difficulty managing emotions
  • Sleep disturbances
  • Self-harm or self-destructive behaviours.

Looking after yourself and getting support following a traumatic event is vital and what will work for you may not for another. Below are some suggestions on how to cope with exposure to a traumatic event.

  • Acknowledge that you have been through a traumatic event and that having any physical or emotional reaction is not only normal but healthy and part of the healing process.
  • Connect with others that you feel safe and supported by - talking to family, friends, a counsellor, religious leader or a crisis line, can help you better understand your experiences and find ways to recover.
  • Express your feelings as they arise. Discuss them with someone else or write them down in a diary. Expressing feelings often helps the healing process.
  • Reach out for additional support from a health professional you trust such as your GP, psychologist, psychiatrist, counsellor or social worker to explore your reactions to the traumatic experience and look at ways to manage these.
  • Look after yourself — eat a balanced diet, exercise regularly and get enough sleep. Take time out to relax and do things you used to enjoy, even if you don’t feel like it.
  • Try to create as much stability and structure in your daily life as you can – having a routine can help with feeling safe. Try creating a timetable including different areas of your life including time to relax and repair.
  • Avoid use of alcohol, drugs, prescription medication or other substances as a way of avoiding difficult thoughts and feelings.
  • For ongoing treatment and mental health, support speak with your GP about a potential referral to a mental health professional
  • Phoenix Australia - provides information on trauma and mental health phoenixaustralia.org
  • The Blue Knot Foundation – National Centre of Excellence for complex trauma blueknot.org.au
  • Emerging Minds – offers training, resources, webinars and other information about trauma


For Crisis Support contact Lifeline on 13 11 14, chat with us online at lifeline.org.au or text us on 0477 13 11 14. Lifeline services are available 24/7.

Chris' Story

Here Chris shares his experience of trauma after living through three bushfires, including the harrowing Black Saturday fires of 2009.  He gifts us the strategies he now uses to live post trauma and shares how he helps others recover after similar experiences.