Coping With Pain and Trauma After a Car Accident: Tips and Therapies : Car accidents are getting increasingly common in the United States, with nearly 19,600 passenger cars involved in crashes in 2019 alone. They can be emotionally shattering and activate your body’s flight or fight response, leaving you injured and causing chronic problems.
The physical injuries that car accidents cause can be painful and take time to heal, making you dependent on others and leading to a sense of helplessness and frustration. Coping with mental trauma after a car accident is also challenging, as the body’s stress response can persist even after the danger has passed, resulting in anxiety, fear, and hyperarousal. Below, we will discuss ways to cope with physical and mental trauma after a car accident.
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Seek Medical Attention
The first step after a car accident must be to seek medical attention regardless of visible injury, as many internal injuries may not be immediately apparent. Delaying medical intervention can prolong recovery time and result in chronic pain, reduced mobility, and other long-term complications.
It’s essential that you see a physiotherapist because even low-speed collisions can result in injuries, such as whiplash, leading to pain, stiffness, and reduced mobility. You’ll need assistance to deal with all mobility restrictions faster. You can also consider going to a chiropractor to address such issues. If you’re in Massachusetts, consider this chiropractor Salem, OR, to help address your concerns, reduce pain and inflammation, and promote healing.
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Consider Getting Therapy
If you’re struggling to cope with trauma after a car accident, it may be helpful to consider therapy. A therapist can help you process your emotions, develop coping skills, and work through any underlying issues that may be contributing to your distress through different techniques.
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CBT
You can have negative or self-blaming thoughts after an accident. Techniques like cognitive behavioral therapy (CBT) involve identifying such thoughts, like ‘I am a bad driver’ or ‘I am not safe on the road.’ CBT challenges these negative thoughts by providing evidence that contradicts them.
CBT therapists teach individuals relaxation techniques such as deep breathing, progressive muscle relaxation, and visualization to help manage physical symptoms of anxiety. Also, they will gradually expose you to driving situations that may trigger some anxiety, such as driving on highways or in heavy traffic. Through exposure to disconfirming experiences and repeated practice, individuals can learn to manage their anxiety and regain confidence.
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Eye Movement Desensitization and Reprocessing (EMDR)
This technique involves recalling the traumatic memory while simultaneously following a therapist’s finger or other visual stimuli. The eye movements in EMDR therapy engage the parasympathetic nervous system and promote relaxation while reducing activity in the sympathetic nervous system, which is responsible for the fight, flight, or freeze response.
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Exposure Therapy
Exposure therapy can help individuals habituate to the traumatic memory by repeatedly exposing them to it in a controlled environment. This gradually reduces its emotional impact. Additionally, it involves extinguishing the fear or anxiety associated with the traumatic memory by associating positive thoughts or feelings with the memory.
Exposure therapy can teach individuals grounding techniques. These involve using the senses to bring attention to the present moment and help individuals feel more connected to their surroundings while reducing their anxiety in response to traumatic memories.
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Practice Self-Care
Taking care of yourself is crucial when coping with trauma after a car accident.
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Sleep
Getting enough rest and sleep, usually seven to eight hours, is vital for your physical and emotional well-being. However, be aware that excessive or poor sleep and chronic drowsiness following an accident may indicate serious issues such as a traumatic brain injury (TBI). Around 70% of people with a mild TBI report problems with sleep.
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Diet
Eat a healthy and balanced diet, including protein-rich items like beef, chicken, and fish, or vegan alternatives like beans, nuts, and tofu. Accidents result in inflammation and swelling in your muscles and organs. Including fruits and vegetables high in vitamin C can help prevent inflammation by boosting collagen production. This can gradually improve the strength and flexibility of your muscles and tendons while maintaining bone integrity. Fresh fish is rich in omega-3 fatty acids, making it an excellent dietary addition to reduce inflammation and promote optimal health.
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Exercise
Self-care also involves gentle exercises to help your body regain its range of motion back. Try to engage in low-impact exercises, such as stretches, and a range of bodyweight activities, like squats and pushups, to accelerate your recovery. It’s also essential to get core stability exercises, such as Russian twists, into your routine to support the spine’s recovery from the trauma it has endured.
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Support
It’s also best to reach out to friends and family for support following a car accident. Depending on the accident’s severity, you may need help with transportation or household chores, and your loved ones can offer practical help during this time. You must also distract yourself from the trauma by doing something fun or engaging. Your friends and family can help by planning activities or spending time with you.
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Conclusion
Coping with car accident trauma can be challenging, but following the above strategies and techniques can get you back to your everyday life. It’s important to be gentle with yourself and permit yourself to heal at your own pace. Seek medical attention if needed and follow any treatment plans recommended by healthcare professionals. The right therapy, assistance, foods, and exercises can help you regain your normal life.
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