APPENDIX A:
DR. LAURIE’S POCKET GUIDE
TO SELF-CARE FOR ACUTE STRESS
Rip out this page and fold into quarters. Keep it in your pocket or travel bag. WITHIN THE FIRST 24–48 HOURS AFTER THE EVENT:
Keep moving. (Maintain your regular exercise routine.)
Alternate exercise with relaxation. (This lowers stress levels and helps you stay grounded.)
Hydrate. Drink lots of water. (Goes without saying but here’s a reminder.)
Avoid alcohol and caffeine. (Don’t try to numb your emotions.)
Eat healthy, regular meals. (This is important even when you don’t feel like eating.)
Pay attention to your body and your emotions. (Don’t be surprised when physical symptoms [fatigue/agitation] and emotions [anger/shock] are overwhelming.)
Flashbacks, recurring thoughts, and disturbing dreams are normal. (They will subside.)
Talk to people. (Help friends, family and colleagues by sharing your feelings.)
Reach out. (Ask others who were affected how they are doing.)
Give yourself permission to feel miserable. (It’s appropriate under the circumstances and it will pass.)
Keep as normal a schedule as possible. (Eat at normal times.)
Make everyday decisions. (Choosing what to eat can give you back a sense of control.)
Put off major decisions. (Moving, changing jobs, and lifestyle modification decisions can wait until life calms down.)
Keep notes. (Keep a log of phone calls with names/dates. Spend 15 minutes a day writing about your physical/mental/emotional reactions.)
Stay in places where you feel safe. (Reassure others that they are safe.)
Help out. (Everyday tasks like cleaning up and taking out the trash give a sense of normalcy.)
DON’T ASK: “How do you feel?” ASK: “What can I do to help?”
ACCEPT YOURSELF. YOU ARE A NORMAL PERSON HAVING NORMAL REACTIONS TO AN ABNORMAL SITUATION.
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STRESSED OUT? Contact Call: 212.560.2333 CONFIDENTIAL 24/7 ACCESS |
STRESSED OUT? Contact Call: 212.560.2333 CONFIDENTIAL 24/7 ACCESS |
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If you are reading this . . . You have probably been through a critical incident (CI). A CI is any event that causes strong reactions which can potentially interfere with your ability to cope. Even though the event may be over, you may experience emotional aftershocks after a horrible event. Aftershocks can appear days, weeks, or months after the CI. The good news is that most acute stress reactions subside within a month. If they persist, please seek professional help. It means the event was too powerful for you to process on your own. It doesn’t mean you are crazy. |
DO: Alternate exercise with rest. Stay busy. Follow your normal schedule. Hydrate. DON’T: Numb out with booze/drugs. Isolate. Make major life decisions |