Let us assume that you have arrived at this page because you're looking for ways to decompress after a particularly tough call or a heavy set of shifts. There is a whole range of reactions that you might be experiencing in response to stress, and you may notice shifts in the physical, cognitive, emotional and spiritual domains.  Please know that these are all very normal reactions to abnormal events.  

Here are some signs and signals of a stress reaction:

Physical    

Headaches, fatigue & weakness, rapid heart rate, elevated blood pressure, nausea, vomiting, sweating, chest pain, teeth grinding, dizziness, fainting

Cognitive  

Intrusive images,   hypervigilance, confusion, difficulty making decisions, difficulty concentrating,  feelings of uncertainty, disorientation, difficulties with problem solving, nightmares.

Emotional   

Fear, guilt, grief, panic, anxiety, irritability, anger, depression, emotional outbursts.

Behavioural

Social withdrawal, inability to rest, hyperalertness to your surroundings, change in appetite, increased alcohol consumption, pacing, change in usual communication, change in speech pattern, erratic movements

You may be looking to return to your personal feeling of normal or, at the very least, be working towards quieting the overloaded nervous system. 

The International Critical Incident Stress Foundation recommends the following strategies:

1. Meet your basic needs: eat well balanced and regular meals, stay hydrated and get plenty of rest.
2. Reach out and talk to people about what your feeling.
3. Spend time with people and seek out activities that you enjoy.
4. Stick with your normal routine as much as you can.
5. In the first 24-48 hours following a critical incident, moderate exercise coupled with periods of relaxation can reduce the physical reactions to stress.
6. Be mindful of using drugs and alcohol for the purposes of numbing out.
7. Don’t try to fight reoccurring thoughts, dreams, or flashbacks.  These are normal reactions to stress that tend to naturally decrease in frequency and intensity.
8. Avoid making big life decisions immediately following a critical incident, but don’t’ shy away from daily decisions that give you a sense of control over your life (i.e., what to eat for dinner).
9. Keep a journal and use it to “dump” your thoughts when your having trouble sleeping.

If these changes last for longer than you can tolerate please consider contacting your family doctor, calling Organizational Wellness for further resources or reaching out to a member of the Peer Support Team.