Blue Light Card Foundation, Charnwood Edge, Syston Road, Cossington, Leicester LE7 4UZ
The Blue Light Card Foundation is a registered charity within England and Wales. Charity No. 1 1 9 8 4 9 2
In this section, we offer support and guidance to help you understand the effects of trauma and PTSD — on yourself, at work, and in your relationships — and how to navigate recovery with care and compassion.
What is Psychological Trauma?
Psychological Trauma is a term used to describe the emotional, psychological and mental distress or harm that can result from an extremely distressing event or series of events.
Any situation where there is a threat for which the mind is not adequately prepared for can cause psychological trauma, which can have both short-term and long-term effects.
Examples of traumatic events that are well recognised:
Other possible sources of psychological trauma which can be overlooked or minimised include:
While these situations often occur as one-off, single events, certain groups of people, such as Blue Light workers, can experience or witness multiple traumatic events over a period of time.
Common elements of psychological trauma
Regardless of the cause, the 3 common elements to psychological trauma are:
These elements add to the sense of being overwhelmed and feeling powerless or out-of-control following a traumatic event.
Psychological trauma or stress?
Feeling overwhelmed and out-of-control is part of everyday life at times, but what differentiates psychological trauma from routine stress?
Typical Trauma Reactions
When someone has been subjected to a traumatic event, they can notice changes in their:
Additionally, trauma reactions include:
These are understandable reactions to the traumatic event as our bodies and minds try to come to terms with and process what has happened, and there are ways to try to deal with these reactions as best we can. However, if these responses continue for several months without any change, it may be that you are experiencing Post Traumatic Stress Disorder (PTSD) which may need more support.
Why Me and Not Them?
The reasons why people can have very different responses to the same traumatic event are based on their own personal circumstances. Factors which can influence the response include:
What happens during the traumatic event, your life beforehand, and the responses following the event (from yourself about what is means to you and from other people in your life) all have a role to play.
In this way, psychological trauma is about what has happened to a person both in the moment and afterwards.
If you have been affected by anything in this article and feel like you need extra support, please take a look at our support page, or contact that your local GP to discuss further.
The impact of trauma on relationships
Whether it’s responding to critical incidents, handling difficult calls, or managing the emotional toll of helping others, being frequently exposed to trauma is one of the most significant challenges that comes with being a Blue Light worker or volunteer.
While we’re trained to manage these high-stakes situations, the emotional impact of trauma can extend beyond the workplace and begin to affect our relationships at home. Here, we explore the ways that trauma can impact and strain a relationship and offer guidance on how you and your loved ones can navigate these challenges together.
How trauma can affect relationships:
How to navigate the impact of trauma
Understanding how trauma can impact your family
Blue Light workers and volunteers routinely face high stress and potentially traumatic situations, putting them at a higher risk of developing mental health struggles. Whether it’s working on the frontline and being at the scene of a major incident, or treating members of the public, it’s to be expected that emergency service workers will be impacted by the trauma that they are frequently exposed to. However, the effect that our own trauma has on those around us, such as our friends and family, is often overlooked.
The ripple effect
When a Blue Light worker or volunteer experiences trauma, it doesn’t stay contained within the workplace. We carry our trauma with us and, although we don’t mean for it to, the effects of this can ripple outward, impacting our relationships with our partners, children, parents and friends. Understanding that this ripple effect occurs is crucial for navigating trauma and putting measures in place to ensure that it doesn’t impact others too heavily.
The Ripple Effect
As we become aware of the ripple effect, so as not to let our experiences impact those around us, we may find ourselves trying to emotionally withdraw and disconnect from the situation. As a result, we may not properly process what we have experienced, as we try to “block it out”.
While this coping mechanism might temporarily protect yourself and others from immediate overwhelm, it can also create a sense of distance and confusion. For example, your partner may feel shut out and your children might sense that something is wrong but struggle to understand it.
Trauma can manifest itself in different ways. It may cause you to struggle sleeping or concentrating, your appetite might change, you might experience unwanted flashbacks, or you might find yourself becoming more easily agitated, frustrated or angry both at work and home. This can lead to tension or conflict with the family as they don’t understand the underlying cause.
Opening up
To mitigate the impact of your trauma on those around you, it’s important to try to open up and be honest with yourself and others about what you’re going through. This can be difficult, and it doesn’t mean you need to share everything you see, but expressing your feelings, fears and concerns can help your family understand what you’re going through.
Communication also works both ways, so allow your family to open up to you too, so that you can support one another and address any challenges.
It’s also important that you are able to recognise your own red flags and signs that you might be struggling, so that you can know when further support might be needed.
External support
Sometimes, situations are too significant to handle or process alone, and you may not feel that it is something that you’re able to open up to your family about. In this case, you may want to consider speaking to a professional that specialises in mental health and trauma. They can provide a safe space to explore what you’re going through and develop healthy coping strategies. Your family members might also benefit from this to help them to understand the secondary trauma that they might be experiencing.
However, if therapy or counselling just isn’t for you, then there are still plenty of options available. For example, projects and initiatives set up by other Blue Light members to help support one another such as Walk&Talk999 or Yoga for the Front Line.
Post-traumatic stress disorder (PTSD) can be an overwhelming, and sometimes debilitating, mental health condition which can occur after experiencing or witnessing a traumatic or distressing event, or series of events.
For Blue Light workers and volunteers, the risk of developing PTSD is significantly heightened due to the nature of the role and increased exposure to abnormal events and intense situations.
If left unmanaged, PTSD can serverly affect our ability to cope, both in our personal and professional lives. While we recommend seeking professional and medical support for anybody struggling with PTSD, as a GP or mental health professional will be able to discuss it with you in more detail, it’s also crucial to have a supportive home environment to help you manage.
Spotting the signs
PTSD can manifest in various ways, and it will look different for everybody. Some common symptoms and signs may include:
Building a supportive home environment
A supportive home environment which fosters understanding and empathy is essential for navigating PTSD at home. Here are a few key factors to consider:
Communication
When taking high-pressure role that requires you to be present (in person or over the phone) at unique and stressful events, it may feel that your friends and family just “won’t get it.” However, by sharing your feelings and experiences with your loved ones you can help them to understand what you have been through so that they can help you. You may want to explain what triggers your symptoms and how they can support you, or just make them aware that you’re struggling and not feeling yourself.
Routine and structure
In a professional role which lacks normalcy and predictability, try to establish some routine at home. This can help to provide you with a sense of calm and control in your personal life. Simple tasks like regular meals, walking the dog, taking some time outdoors to breathe, and trying to maintain a sleep schedule can significantly help to restore some balance and improve your mental health.
Safe spaces
Different areas of your surroundings can affect you different ways. If you can, it may be helpful to have a designated space which you can retreat to when you’re feeling overwhelmed, free from stressors.
Lifestyle
PTSD symptoms can feel unavoidable, but if you notice that there are things that exacerbate your symptoms then try to avoid them where possible, such as drinking alcohol. You may also find that maintaining a nutritious, balanced diet and exercising helps.
Consider support groups
Your unique experience does not mean that you are alone. Support groups specifically for Blue Light members exist to provide a sense of understanding, camaraderie, and togetherness with people who really empathise with what you are experiencing. They may have faced similar challenges or be able to suggest some coping strategies.
Understanding cumulative trauma: the long-term impact of repeated exposure
In Blue Light roles, exposure to traumatic incidents, whether directly or indirectly, is often a part of the job. We all respond differently to trauma and while a single distressing experience can have detrimental effects on our mental health, the repeated exposure to trauma which we experience in our roles can accumulate over time, putting us at a higher risk of long-term implications.
Understanding cumulative trauma is essential for protecting our own wellbeing and being aware of what those around us could be experiencing. The effects of trauma don’t always appear immediately after an incident, they can build up gradually over months or years and begin to snowball. Being aware of the signs and knowing how to navigate them can help to prevent further harm.
What is Cumulative Trauma?
Cumulative trauma occurs when an individual is repeatedly exposed to distressing events. Over time, the effects of cumulative Trauma build up slowly, and the symptoms may go unnoticed for some time.
Blue Light workers and volunteers are at a higher risk of cumulative trauma due to the high-stakes and high-pressure nature of the roles. For example:
Because these experiences are frequent parts of the job, the effects of cumulative trauma can build up gradually and go unnoticed.
The long-term effects of cumulative trauma
The effects of cumulative trauma can be both psychological and physical. Over time, repeated exposure to distressing or traumatic situations can lead to:
To cope with the frequent exposure, Blue Light workers might develop a habit of suppressing emotions to remain calm and professional. While they can seem to be useful in the moment, over time, it may lead to emotional detachment, making it harder to connect with others and be emotionally present both in our professional and personal lives.
Repeated exposure to high-stress environments can keep the body in a constant state of alertness, causing anxiety, irritability or difficulty relaxing even when off duty.
Unprocessed trauma can result in sleep troubles such as nightmares, insomnia or restless sleep, making it harder to recover physically and emotionally between shifts.
Responding to emergencies and caring for others over a sustained period of time can lead to compassion fatigue, where you feel emotionally drained and struggle to empathise. Compassion fatigue is a common symptom of burnout within Blue Light workers as even the most dedicated professionals can become detached from their role.
Cumulative trauma can contribute to PTSD, causing intrusive memories, flashbacks or emotional reactions to triggers related to past incidents.
The emotional toll of cumulative trauma doesn’t just stay at work – it can begin to affect personal relationships, leading to withdrawal and isolation from friends and family, difficulty expressing emotions, or feeling disconnected.
Recognising the warning signs
Due to cumulative trauma building up slowly, it can be hard to notice exactly when it starts to take a toll. Signs to look out for include:
If you recognise these signs in yourself or someone else, it’s important to take them seriously. The earlier cumulative trauma is addressed, the better the outcome.
Protecting your mental health
While exposure to trauma in your role might be unavoidable, there are steps you can take to protect your mental health and prevent long-term harm.
Acknowledge the impact of trauma
Talk about it
Prioritise rest and recovery
Use support services
Look out for each other
Accept that being able to seek help is a strength and resilience isn’t about ignoring symptoms
For further information and support for trauma, click here.
Understanding cumulative trauma: the long-term impact of repeated exposure
In Blue Light roles, exposure to traumatic incidents, whether directly or indirectly, is often a part of the job. We all respond differently to trauma and while a single distressing experience can have detrimental effects on our mental health, the repeated exposure to trauma which we experience in our roles can accumulate over time, putting us at a higher risk of long-term implications.
Understanding cumulative trauma is essential for protecting our own wellbeing and being aware of what those around us could be experiencing. The effects of trauma don’t always appear immediately after an incident, they can build up gradually over months or years and begin to snowball. Being aware of the signs and knowing how to navigate them can help to prevent further harm.
What is Cumulative Trauma?
Cumulative trauma occurs when an individual is repeatedly exposed to distressing events. Over time, the effects of cumulative Trauma build up slowly, and the symptoms may go unnoticed for some time.
Blue Light workers and volunteers are at a higher risk of cumulative trauma due to the high-stakes and high-pressure nature of the roles. For example:
Because these experiences are frequent parts of the job, the effects of cumulative trauma can build up gradually and go unnoticed.
The long-term effects of cumulative trauma
The effects of cumulative trauma can be both psychological and physical. Over time, repeated exposure to distressing or traumatic situations can lead to:
To cope with the frequent exposure, Blue Light workers might develop a habit of suppressing emotions to remain calm and professional. While they can seem to be useful in the moment, over time, it may lead to emotional detachment, making it harder to connect with others and be emotionally present both in our professional and personal lives.
Repeated exposure to high-stress environments can keep the body in a constant state of alertness, causing anxiety, irritability or difficulty relaxing even when off duty.
Unprocessed trauma can result in sleep troubles such as nightmares, insomnia or restless sleep, making it harder to recover physically and emotionally between shifts.
Responding to emergencies and caring for others over a sustained period of time can lead to compassion fatigue, where you feel emotionally drained and struggle to empathise. Compassion fatigue is a common symptom of burnout within Blue Light workers as even the most dedicated professionals can become detached from their role.
Cumulative trauma can contribute to PTSD, causing intrusive memories, flashbacks or emotional reactions to triggers related to past incidents.
The emotional toll of cumulative trauma doesn’t just stay at work – it can begin to affect personal relationships, leading to withdrawal and isolation from friends and family, difficulty expressing emotions, or feeling disconnected.
Recognising the warning signs
Due to cumulative trauma building up slowly, it can be hard to notice exactly when it starts to take a toll. Signs to look out for include:
If you recognise these signs in yourself or someone else, it’s important to take them seriously. The earlier cumulative trauma is addressed, the better the outcome.
Protecting your mental health
While exposure to trauma in your role might be unavoidable, there are steps you can take to protect your mental health and prevent long-term harm.
Blue Light Card Foundation, Charnwood Edge, Syston Road, Cossington, Leicester LE7 4UZ
The Blue Light Card Foundation is a registered charity within England and Wales. Charity No. 1 1 9 8 4 9 2
Copyright 2023 Blue Light Card Foundation