Coping with Trauma 

In a recent survey by the RAND Corporation, 26% of educators reported that they often or always worry about their while at school. Some of these safety fears are the result of changing social conditions and issues with gun violence in the US. Others stem from experiencing, witnessing, or hearing about traumatic events at school.  

Trauma in education affects more than just individuals who experience frightening events. It can also have substantial impacts on overall teacher wellbeing, classroom experience, and the school environment as a whole. Understanding what trauma is and how to cope with it is beneficial to education staff and administrators at all levels.

What is trauma? 

Trauma is an emotional response to a terrible or unsettling event such as witnessing an act of violence or being in a serious accident. Trauma can trigger feelings of anxiety, depression, fear, isolation, or disconnection. It's important to know that everyone who experiences trauma copes with it differently.  

Psychologists have identified two types of trauma that can affect a person's health and mental wellbeing.

• Primary trauma happens when you personally experience an emotionally disturbing or life-threatening event or series of events. Having an emotional response to a traumatic event is normal — your body is simply reacting to the threat or fear you experienced. Some people who experience trauma will also suffer from Post-Traumatic Stress Disorder (PTSD), which is defined as experiencing substantial effects of trauma long after the disturbing event has passed.  
• Secondary trauma happens when someone develops symptoms of trauma because they've had close contact with someone who has gone through a traumatic event. Sadly, many of the students who educators work with have suffered trauma outside of school. They need someone to confide in and tend to bring these experiences into the classroom, which can lead to secondary trauma. 

This article focuses on strategies to manage primary trauma. If you're suffering from secondary trauma, please visit our article about Coping with the Effects of Secondary Trauma in Education.

Understanding the psychology of trauma

According to psychologists, trauma can change how the brain works. When someone experiences trauma, their brain may "rewire" how they handle threatening events in the future. That's why it's so important not to ignore your wellbeing after experiencing a traumatic event.   

It might be hard to tell if the symptoms you're experiencing are connected to experiencing trauma. Some of the common effects of trauma include: 

• Flashbacks to the traumatic event
• Panic or anxiety attacks that come on suddenly, with or without a trigger
• Disassociation, or a feeling of being "spaced out," numb, or detached from your body
• Problems in personal relationships
• Headaches and nausea  

The fact that educators often experience loneliness can add to feelings of anxiety and depression that sometimes accompany trauma. Try not to withdraw from others if you've experienced trauma. A sense of connection to your community and family can help you heal.

Caring for yourself in the immediate aftermath of trauma

Teacher trauma is a real concern in schools today. If you've just experienced a traumatic event, it's important to be gentle with yourself. Try not to take on too much or tackle difficult lessons with your students immediately following a trauma. Ask your colleagues for help when you need it or speak with school administrators if you think you might need to take time away from the classroom.

If you're concerned about your wellbeing or have experienced a traumatic event, reaching out for support is important. We've put together these helpful links to support services for you. If you are in crisis or are experiencing suicidal feelings, please call 911 or 988 right now.    

Helpful strategies for coping with trauma

Research shows that at least 58% of all teaching staff experience mental health struggles due to work. Developing healthy strategies to deal with trauma is essential for improving your wellbeing and healing from a negative event. If experiencing trauma has caused you to feel near-constant worry, you might also find these tips on managing anxiety helpful. 

The tips below are designed to help you cope with trauma in education. Remember that it's always a good idea to speak with a counselor if your feelings are overwhelming or interfere with your daily life.

Practice deep breathing or meditation 

Have you ever told an anxious student to take a few deep breaths to calm down? You might find that deep breathing can boost teacher wellbeing too. Breathing deeply can help bring down your heart rate and take your focus away from the panic or anxiety you're feeling. It's an easy strategy to employ no matter where you are. You might find that counting your breaths distracts you from your feelings of fear and helps you reset.   

Be aware that deep breathing might not help the first time you try it. That's simply because it takes time for your body to learn and master new breathing techniques. You can try deep breathing exercises or check out a Pranayama breathing video to learn specific techniques.  

Seek support from friends and family 

You may feel very lonely in the aftermath of a traumatic event. Maybe you worry that your friends and family won't understand what you've been through or will minimize the experience. Try to put these worries aside, and confide in someone you can trust. Coping with a traumatic experience on your own is overwhelming. Talking to someone you can rely on can be both calming and healing

Not sure where to start? Try simply telling a trusted friend, "I experienced something upsetting this week." Only share what you're comfortable sharing. The simple act of saying that something happened out loud can be an important first step in your healing journey.

Try to face your feelings

You know that you can't make something go away by ignoring it. It may be difficult, but confronting your feelings is an essential part of healing. You don't need to remember the traumatic event in detail. Just try to acknowledge and address your feelings as they arise. The process might look something like this: 

1. Identify what you're feeling. You might be feeling fear, panic, anxiety, or aggression. 
2. Tell yourself that you are safe now. 
3. Think about how the traumatic event brought up that feeling. You might say, "I'm feeling scared because this reminds me of how frightening it was when the student's father threatened me."
4. Remind yourself that you are a survivor and made it through the traumatic situation.
5. Repeat an encouraging phrase to yourself, like "I am strong" or "I'm going to be okay." 

Prioritize a self-care routine 

Experiencing trauma can interrupt your daily routine. You might find yourself sleeping too much, eating too little, getting distracted at work, or missing out on social events. These interruptions tend to have negative effects on your overall happiness and wellbeing. 

It's tempting to give in to the urge to sleep all day or ignore basic hygiene. However, it's important that you follow a regular self-care routine. Try setting reasonable sleep times so that your body can rest. Follow a predictable schedule for hygiene activities like washing your face, brushing your teeth, and getting dressed. Head outside for a walk, or participate in a physical activity that you enjoy doing.

You can also try pampering yourself with special self-care routines. You might enjoy doing a facial treatment at home or taking a yoga class focused on relaxation. Just remember to stick to healthy self-care routines that will enhance your wellbeing. 

Take up a new hobby

Learning a craft or adopting a new pastime can help distract your mind from the traumatic event. It doesn't matter what you choose — anything that's accessible and that you're interested in will do. Any hobby will give you something new to think about and occupy time that might otherwise be taken up by worry or fear.  

Taking up a hobby is also a great way to beat isolation. You might find a knitting circle, join a running club, or go on a birding outing. Choosing a group setting can help you feel more connected to your community. You'll be less likely to feel lonely when you know that others share your interests.

Visualize a brighter future 

Visualizing how well you'll be doing in the future can help you cope with a traumatic event. Try to think of what life will be like once this initial trauma has passed. Focus on the positives, like how you'll be able to enjoy social events or build closer relationships with fellow educators. A positive mindset can be encouraging on days when you're overwhelmed by trauma.

Remember that you're not alone if you're experiencing trauma in education. There are people at your school and in your community who want to listen to your experiences and help you heal. We know that dealing with trauma, anxiety, and wellness issues can be overwhelming.

Why not get resources to help you increase your overall wellbeing by signing up for your free Welbee Wellbeing Toolkit today? You'll find lots of resources designed to help you deal with the challenges of being a teacher today.