(TW // Trauma)  PTSD: An article for the survivors of the Itaewon crowd crush

(TW // Trauma) PTSD: An article for the survivors of the Itaewon crowd crush

Hello. This is Light In-U, Counsellor Julia.

Today I will discuss PTSD that those who have lost loved ones to the Itaewon tragedy and survivors of the incident may face and coping mechanisms for it. 

The event that brutally killed 159 people, from teenagers to adults to foreigners, was a huge shock to all. 

We express our condolences to all those who lost their lives in the disaster and extend our deepest condolences to the bereaved families.

Those who lost close friends and family, or those who were present at the scene of the incident, are all trauma survivors and may continue to be overcome by strong emotions such as anger, sadness, guilt, and isolation.

Memories of the event may repeatedly resurface or you may feel helpless and exhausted or may experience sleeplessness. 

Oh to be rid of the pain. There is no way to stop feeling sad and devastated.

I hope we can all offer our heartfelt support for their healing and recovery.

In hopes of providing even a little help, below are trauma coping methods 

Symptoms of Trauma

Constantly feeling fear and anxiety after experiencing a traumatic event is not at all a strange thing. Especially if it was a painful and horrible experience or something that was nearly fatal these emotions will arise. 

Usually, the intense emotions we have, such as fear and panic, can be explained mainly by some object, situation, or place. For instance, experiences like public speaking or being surprised and scared when a dog runs out while walking down the street at night can easily be explained in this way.

However, intense emotions that arise after a traumatic event can occur unexpectedly and consistently.

In other words, it may take some time to understand how and why those emotions occurred.

For example, someone who was attacked at night in a park while walking may feel intense emotions even when simply looking at a park that somewhat resembles the one of the incident. Or, people they saw, scents they smelled, or sounds that they heard at the park can bring rise to such intense emotions.

In other words, the objects of our fear may be external, such as crowded places, loud noises, or a specific person, or they may be internal, such as thoughts, emotions, or memories that make us angry. Or it may be anxiety that is related to an emotion or physical sensation, such as fast breathing or shortness of breath.

For some people, the feeling of threat constantly looms around no matter the location, and may feel constantly anxious and uneasy.  

What is important is that the trauma we experienced was completely unexpected and we were not protected from it. Therefore, such emotions should be fully accepted.

Coping mechanisms for trauma

​Feelings of panic, fear of panic, or helplessness that occur naturally are bound to be painful and scary.

Then how can we escape that feeling of anxiety and helplessness?

Although we cannot completely escape these feelings, we can minimize them by recognizing where this fear and anxiety are coming from.

If we can recognize the root origin of these emotions, it becomes possible to take deep breaths or try to repeat to ourselves, “I am safe now,” “I am okay,” etc. In psychology, this attempt is called the Mindfulness Technique.

In other words, recognizing factors like “That scene popped into my mind because of that smell” or “it was those clothes that made me remember the event” allows us to not be overwhelmed by emotions and attempt to take care of mental health. 

Such attempts help us cope with feelings of pain or helplessness and stay in the present.

​Since blackouts and dissociation are common symptoms during a panic attack, it's good to have some simple, easy-to-remember strategies.

So, when you feel panic or fear, what are some ways to overcome those overwhelming feelings? If you can, try following the steps below.

Coping strategies: 

  1. Take a deep breath and exhale with a ‘hu~’ sound or take a deep breath.
  2. Recognize that you are feeling panicky or a strong emotion
  3. Scream out loud or tell yourself that it is okay
  4. Splash your face with cold water
  5. Call a loved one or a friend who is a good listener
  6. Write a journal entry or listen to your favorite music
  7. Write in advance things that will calm you down

Overcoming flashbacks 

The word “flashback” means to light the past and is often used in movies to show a scene from the past.

Then, what do flashbacks mean in the context of trauma? It refers to when the event is remembered vividly like you are reliving it.

If you experience intense emotions during a flashback, practice as stated below:

  1. Tell yourself that you are experiencing a flashback. In other words, say out loud or to yourself “I am having a flashback.”
  1. Take slow, deep abdominal breaths. Place your hand on your stomach and feel your stomach getting larger as you inhale and contracting as you exhale. This practice allows you to ease physical symptoms of stress and sends the message to your body and mind that everything will be okay.
  1. Get in contact with your feelings
  1. Count backwards from 50
  2. Think about topics that you like and list subtopics that fall under it
  3. E.g. list TV shows, songs, movies, sports teams that you like
  1. Use your five senses to come back to the present moment
  1. Splash your face with water or hold an ice cube
  2. Smell your favorite candle or scent
  3. Listen to music
  4. Look around and list things that you can see

Portions of the above article are from Trauma Survivors' Strategies for Healing by Elena Welsh, PhD.Translator: Julia Young Yoon

In conclusion, we explored ways to cope with trauma symptoms

If you are at all experiencing pain from intense emotions discussed that are difficult to deal with please do not hesitate to receive help from a professional. 

Light In-U is a professional psychological counseling center composed of nationally certified professional psychological counselors with over 10 years of experience and puts the benefit of each and every one of you first.

We will be with you to heal your trauma with sincere support and empathy.

As an English- and Korean-speaking center, we embrace diverse cultures, including all ages and races, sexual minorities, and vulnerable groups of any age.

If you would like to make an appointment, you can do so through Naver Reservation or the consultation application form on our website. After confirming the reservation, we will guide you through the next steps. If you have any other inquiries, please contact us on Naver Talk, email us (contact@lightinu.co.kr), or call us. 

If we are in a counseling session at the time of your call, we may not be able to answer, so please leave a text message (010 2464 5979) and we will contact you. Thank you.