Trauma and Emergencies
We all go through difficult experiences that stay with us long after they’re over. Trauma is how our body and mind react to a specific event, usually one that’s severe or threatening. This reaction can continue to affect us even after the event itself has passed.
Trauma can result from events like war, terror attacks, car accidents, sexual assault, violence, robbery, fire, medical emergencies, physical or emotional abuse, natural disasters, or the loss of a loved one.
Every Reaction is Normal
Our reactions after traumatic events can vary widely and differ from person to person. Especially during times of security tension and uncertainty, it’s crucial to remember that every reaction is normal – it’s a normal reaction to very abnormal events. There’s no such thing as an incorrect or inappropriate reaction.
Fear, anxiety, irritability, sudden intrusive memories (flashbacks) – these can all be part of a trauma response. They don’t indicate weakness or failure. These are ways our body and brain, particularly our survival brain, protect us, preparing us for the possibility of another difficult event, even if it can no longer happen or if a long time has passed.
Traumatic Events Can Affect Different People Differently
The same event or similar events can be experienced differently by each individual. The consequences of traumatic events are influenced by age, personal history (e.g., whether previous traumas were experienced), character and personality traits, the intensity of the event, the environment, and existing support systems.
What Do We Mean by the Word “Trauma”?
In everyday language, the word ‘trauma’ is sometimes used to describe the event itself, and sometimes it describes the consequences of the event and the traumatic experience. In some cases, it refers to post-traumatic stress (PTSD), which sometimes develops following the event.
How is "Iron Swords" War Affecting Us?
The events that began on October 7th and are still ongoing in the Iron Swords War have an impact on almost every one of us. These events affect not only those who were directly harmed, their family members, immediate surroundings, and the rescue and military forces who participated and continue to participate in operations. The war affects every single one of us.
Feelings of shock, fear, anxiety, frustration, panic, sadness, anger, loss, and grief are normal and natural; there is no abnormal reaction to such an abnormal situation.
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Often, since October 7th, it has been said that we are a nation in trauma. And even if it’s impossible to check every single person, so many people have experienced and been exposed to difficult events—both directly, through close acquaintance, or through the media—including participants in the Nova party, residents of the kibbutzim and Gaza envelope, those displaced from their homes in the north and south, soldiers and their families, and the surrounding circles.
According to a February 2024 report by the Israel Association of Public Health Physicians, about a fifth of Israel’s population is suffering from symptoms of post-traumatic stress disorder (PTSD) as a result of the Iron Swords War.
The experience of ongoing existential danger and threat raises anxiety levels and can manifest in various ways—startling at noises reminiscent of sirens or missiles and interceptions, fear of leaving home and being far from a protected space, reluctance to go to crowded places, and so on.
We are dealing with challenges we never imagined we would experience. Such a prolonged period of fear, sadness, difficulty, and stress affects each and every one of us differently, and every reaction is okay.
What happens to us in trauma?
Our reaction to traumatic events is an instinctive response of our body and mind to overwhelming and frightening experiences that usually catch us by surprise. Whether we experienced an event ourselves or witnessed it up close or from afar, it has emotional and physiological effects: fear, helplessness, confusion, dissociation, freezing, or any other strong emotion.
These are responses our body and brain developed to protect us from immediate danger, to save us and prevent further harm. At such a time, our survival brain takes control of things to keep us as safe as possible. Therefore, these reactions are automatic, and there’s no point in thinking or self-blaming about what could have been done or how one could have reacted differently.
The more intense or numerous the traumatic events we’re exposed to, the greater the risk that they will affect us long-term. A traumatic event can have an impact even if we don’t remember the event itself, and the reaction to it might only appear many years later. The impact of traumatic events can vary from person to person and also change over time. Strong emotions like fear, anger, guilt, and sadness are normal and usually begin to fade over time, but this isn’t always the case.
When Does Trauma Become Post-Trauma?
Trauma is our body and mind’s response to difficult and threatening events. This can be something that happened directly to us, like a wartime event, an accident, or personal injury, or it can also be difficult sights or the loss of someone close. When we experience trauma, the feelings, emotions, and thoughts we have stay with us long after the event.
Sometimes the body remains in a constant state of alert, perpetually expecting another event, and the mind holds onto the memories and fears as if the event continues to live within us all the time.
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In post-traumatic stress disorder (PTSD), the traumatic event stays with us for a long time, even when there’s no real danger anymore. Not everyone who experiences a traumatic event will develop PTSD. PTSD can manifest as flashbacks to the event, nightmares, or unexplained feelings of anxiety, hypervigilance, and heightened sensitivity alongside constant or persistent irritability. The brain continues to “remember” what happened, triggering fear and anxiety responses, even when you’re already in a safe place. The impact can be so intense that it interferes with normal daily functioning.
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Self Help Tips
Self-compassionate inner dialogue
Often after a traumatic event, various thoughts and feelings of guilt can arise, both towards ourselves (“I could have acted differently, done something else”) and towards others (“Why was I spared and they weren’t?”). These thoughts surface automatically, and perhaps we can practice soothing self-talk, such as, “I did the best I could at the time,” and remember that recovery on all levels (body, mind) – takes time.
Allow yourself breaks and distance from triggers
If there are things like places, sounds, sights, people, that re-trigger the trauma, as well as news, conversations about the event, etc., it’s advisable to try and distance yourself from them as much as possible for a while. Allow yourself short breaks to watch pleasant content, walk in nature, or engage in other calming activities.
Maintain a simple daily routine
After an injury or trauma, a familiar routine can provide a sense of security.
Even small actions like eating at regular times, taking a short walk, or listening to favorite music can help restore a sense of stability.
Breathe: Return to the Here and Now
If you’re experiencing emotional overwhelm, you can try to pause for a moment and focus on your breathing.
Try to breathe slowly: Inhale deeply through your nose for 4 seconds, hold your breath for 4 seconds, and exhale through your mouth for 6 seconds. This practice helps to calm the nervous system and restore a sense of control.
Share and Talk
Talk about what happened with someone you feel comfortable with and trust. Feelings of loneliness and the need to hide or manage things alone can intensify the difficulty. If it’s hard to talk to someone you know or anyone at all, you can write down your feelings in a journal – sometimes this helps to organize your thoughts and release emotions.