What happens now? Supporting yourself immediately after trauma.

For those of you in Los Angeles, I see you. The collective sadness, anguish, fear, and unknown have been palpable since the fires started January 7.

Take a breath. Exhale. Release your shoulders from your ears.

You are not alone.

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Psychological First Aid: Steps to Support Yourself After Trauma

Experiencing trauma can feel like your world has been turned upside down. Whether it stems from a natural disaster, an accident, loss, or another life-altering event, trauma shakes us to our core, leaving both emotional and physical scars. Healing after trauma is a journey, but knowing how to support yourself in the immediate aftermath is critical to stabilizing your well-being.

Psychological First Aid (PFA) is a compassionate, evidence-based approach that can guide you through the initial steps of recovery.

Here are four essential steps to guide you through your own Psychological First Aid process:

1. Ensure Your Immediate Safety and Basic Needs

Focus on immediate safety and meeting basic needs. Ask yourself:

• Am I in a safe environment?

• Do I have access to shelter, food, and water?

• Who can I call for immediate support?

Once you’re in a secure environment, turn your attention to your physical needs. Eat something nourishing, hydrate, and try to rest—even if sleep feels impossible. Stabilizing your physical needs lays the groundwork for emotional recovery.

2. Ground Yourself in the Present

After trauma, your mind may feel overwhelmed by the replaying of past events or fear of the future. Grounding techniques can help you center yourself in the present moment. Here are a few methods to try:

• Deep Breathing: Take slow, deep breaths in through your nose for a count of four, hold for four, and exhale through your mouth for a count of six. Repeat this for a few minutes to calm your nervous system.

• 5-4-3-2-1 Exercise: Identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This technique engages your senses and pulls your focus into the present.

• Movement: Gentle movement like stretching, yoga, or a walk can help release tension stored in your body and ground you physically.

Grounding doesn’t erase the pain, but it can create a moment of calm in the storm, giving you space to process.

3. Process Your Emotions

Trauma comes with intense emotions, such as fear, horror, anger, sadness, or even numbness. Allowing yourself to process these feelings is a crucial step in healing. Here are some ways to work through your emotions:

• Acknowledge What You Feel: Give yourself permission to feel whatever comes up without judgment. Avoiding your feelings often delays healing, so it’s important to validate your experiences.

• Try this: “It makes sense I feel _____ because I just saw/went through __________.”  Take a breath.  Say it again.

• Write It Down: Journaling can be a powerful tool for expressing emotions that feel too difficult to say out loud.

• Practice Self-Compassion: Remind yourself that it’s okay to not be okay. Speak to yourself as you would a close friend, with kindness and understanding.

• Engage in Creative Outlets: Activities like painting, playing music, or crafting can provide a safe space for emotional expression and relief.

Give yourself the time and space to feel and release what you’re carrying.

4. Connect with Support

Trauma can make us feel isolated, but connection is a vital part of healing. Reaching out to others—whether it’s a trusted friend, family member, or mental health professional—can help you process your emotions and reduce feelings of loneliness. Consider these steps:

• Share Your Experience: If you feel comfortable, talk to someone you trust about what happened and how you’re feeling. You don’t need to share every detail; even acknowledging that you’re struggling can be a relief.

• Seek Professional Help: Therapists and counselors are trained to provide a safe space for you to process trauma. Cognitive Processing Therapy (CPT), Eye Movement Desensitization and Reprocessing (EMDR), and other evidence-based approaches are highly effective in trauma recovery.

• Join a Support Group: Connecting with others who have experienced similar challenges can normalize your feelings and provide a sense of solidarity.

If reaching out feels daunting, start small—even sending a text to a friend or journaling about your thoughts can be a meaningful first step.

Healing Takes Time

It’s important to remember that healing after trauma isn’t linear. There will be days when you feel strong and days when the weight of your experience resurfaces. Be patient with yourself. Psychological First Aid is not about solving everything at once – it’s about providing what you need right now. Reach out if you need – you are not alone.