1. It is very common to question your actions; be careful about how critical you are. It is part of the memory re-processing experience.
2. Recurring thoughts, dreams, or flashbacks are normal. Don't try to fight them. They'll decrease over time and become less painful.
3. Contact your love ones as soon as possible to let them know your status. Do your best to make sure you make the call.
4. It is common and normal not to immediately remember what happened. It can take 24 to 72 hours to have a clear picture about what happened. Some parts you will remember clearly and others you will have no recollection. It is the Swiss cheese factor.
5. Avoid the following: Stressful stimuli in general, contact with media coverage of the incident, videos and movies that may remind you of the event.
6. Set limits for how much contact you want with people. Spend time with people you know well and like. Screen calls if you like.
7. Exercise in accordance with what your doctor would advise: Walking, sit-ups, push ups, light exercise of your liking to help purge adrenaline build up.
8. Eat foods like fruits, chicken, fish, whole grain breads and pasta. Avoid "high sugar" foods; it may keep you awake.
9. Sleep is helpful. Rest when you feel tired. Some people will be exhausted and others will have a hard time getting and staying asleep.
10. If you have to make a tough decision, ask for some help to think things through.
11. Give yourself a break, but try to maintain a routine.
12. Talk about the event with people you trust. Don't try to block recollections; go with the memories.
13. Seek out comfortable and familiar surroundings.
14. Avoid personalizing or taking on responsibility for how others are responding.
15. Avoid stimulants such as caffeine, chocolates and nicotine and depressants such as alcohol.
16. Participate in defusing or debriefings if you have the opportunity
17. Avoid operating machinery or motor vehicle if you are overwhelmed and fatigued.

Related Information

• Helpful Hints for Dealing with Traumatic Stress
• What is a Critical Incident?
• Preparing for the Debriefing
• Benefits of Debriefing

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