The aftermath of a traumatic experience is hard for anyone to deal with. Acute stress disorder (ASD) is common following a stressful event. While it’s temporary, it might feel as though it lasts forever.
Know that you are not alone in your struggles. There are healthy stress management techniques to get you through difficult times.
What is acute stress?
Acute stress is a disorder that can occur shortly after a traumatic event. It can last anywhere from three days to a month. Symptoms of acute stress can appear quickly.
This is different from other types of stress, like chronic stress or PTSD. While you may have heard less about it than other types of stress, it’s fairly common.
About 5 to 20% of people develop acute stress disorder after a traumatizing or stressful event. However, those diagnosed aren’t the only ones who experience acute stress.
You can experience acute stress temporarily without developing a medical condition. Having a fight with a loved one or being in a car accident are examples of short but stressful events. Persistent symptoms can result in a diagnosis of ASD.
Acute stress symptoms
Acute stress disorder can manifest in many different ways, both physically and psychologically. These can look similar to symptoms of anxiety. Some symptoms of acute stress disorder include, but are not limited to:
- Anxiety
- Irritability
- Negative mood
- Unstable emotions
- Dissociative symptoms (feeling as though life isn’t real)
- Avoidance (refusing to address your problems)
- Intrusive thoughts
- Depersonalization (feeling as though you’re not yourself)
- Sleep disturbance
- Recurrent dreams
- Flashbacks
- Hypervigilance (always looking out for danger)
- Reckless behavior
- Substance use
- Emotional numbness
Acute stress disorder symptoms are difficult to deal with. But rest assured, they’re normal when you’re coping with a traumatic event.
What are acute stressors?
Acute stressors are events that cause a sudden rush of stress and adrenaline. These are usually traumatic, meaning they cause psychological harm. Acute stressors can lead to the development of acute stress disorder.
You don’t have to directly experience a traumatic event to develop acute stress. You might have witnessed something traumatic or lived it vicariously through others.
Here are some of the most common acute stressors:
- Physical pain or injury, like a car accident
- The threat of death or serious injury
- Witnessing a death
- Living through a natural disaster
- Experiencing war
- Sudden death of a loved one
- Terrorism
- Sexual assault
- Domestic abuse
- Serious illness
The physical toll: acute stress risk factors
People may also experience physical symptoms of acute stress disorder, such as:
These physical symptoms are caused in part by your body’s natural stress response. An adrenaline rush can lead to risk factors such as sweating, a faster heartbeat, and increased blood pressure.
Quick-relief techniques for acute stress
There are easy, short-term solutions for dysregulation caused by acute stress disorder. Dysregulation is feeling out of control of emotional responses.
Don’t hesitate to try several methods. What works for one person may not work for all.
Breathing exercises
Breathwork is one of the most convenient (and extremely effective) relief techniques for acute stress. You can do breathwork anywhere. Breathwork exercises regulate your autonomic nervous system as your heart rate syncs with your breathing.
Conscious breathing allows our cells to intake more oxygen. As a result, respiration practices are an effective method of relieving stress.
Mindfulness practices
Mindfulness is the act of being present and aware. This includes what’s happening around you and inside you (your emotions).
Symptoms of ASD following a traumatic event can include dissociation, depersonalization, and hypervigilance. These symptoms make connecting with the world around you difficult.
Mindfulness activities retrain your brain to find peace and enjoyment in life’s stillness. Anything you enjoy can be done with mindfulness, such as coloring or eating a favorite meal.
Physical movement
Moving your body keeps your mind off different types of stressors. It also actively improves mental health.
Physical movement doesn’t mean you need to become a pro athlete. It can be as simple as playing catch with your dog or roller skating.
Yoga and walking are excellent forms of physical exercise. They typically integrate meditation or breath synchronization with movement. Do simple stretches, take a walk, dance around the room, or do any other movement you might enjoy.
Tools for long-term stress management
Managing acute stress disorder may call for some life changes. You can restructure your old life to make room for growth and productive contemplation.
Recognizing triggers and avoiding unnecessary burdens
Emotional triggers can remind us of a traumatic event. These can be smells, words, sounds, colors, people, or any stimuli your mind associates with trauma.
Avoiding triggers can be tricky. Not everything comes with a warning, but you can take steps to minimize negative emotions.
Identify the sensations that run through your body before you’re triggered. Once you recognize these sensations, use the opportunity to engage in quick stress relief techniques.
Be mindful of your day’s plans and whether anything could trigger you. If you’re grieving, for example, it may not be a good idea to watch a movie where a character dies. Or if loud noises trigger you, a festival may not be the best place for you.
Learning to say "no" and prioritizing self-care
It can be difficult to set boundaries, especially with a loved one. But setting boundaries is a necessary part of healing. Improving mental health often requires putting yourself first.
This may involve not taking on projects and heavy responsibilities. It may also include limiting the free emotional labor you perform. Minimizing your mental load during this time is important.
Building a support system
Whether you’re dealing with grief or overcoming a serious injury, having a support system is vital. Those in your support system can keep an eye on your well-being and steer you toward healthy coping mechanisms.
Your support group can consist of family members, friends, or strangers. The important thing is that they care about your well-being.
There are also community support groups for grief, addiction, assault, and other traumatic events. Many people find talking with others who’ve been through the same thing incredibly healing.
Nutrition, exercise, and sleep
Nightmares, insomnia, and general sleep disturbances are common after a traumatic event. Lack of sleep hygiene affects the body and can result in medical conditions. Consult a health professional if you’re experiencing sleep loss.
Make sure to get exercise and eat healthy foods. If you’re finding it difficult to get all your nutrients, chat with a nutrition expert. Protein, fiber, iron, and vitamins are part of a balanced diet.
Time management tactics
An overflowing to-do list can disrupt working on your recovery. Improve your time management skills to work on reducing burnout.
Individuals experiencing dissociative symptoms often have trouble keeping track of time. A planner or calendar helps you schedule important tasks.
It’s also beneficial to schedule a self-care plan. It’s easy to forget without setting that time aside.
Methods like the Pomodoro Technique and Pareto principle can make the most of your productivity. The key is knowing when and where you are most focused for a productive and powerful day. Keep track of how long it takes to do each task, and plan your days accordingly.
Working with a life or career coach
A life or career coach can help you get your life back on track during an episode of acute stress. Acute stress disorder makes it difficult to identify values and goals. A coach can pave the way to get you back on track.
Everyone needs redirection at times. Coaches can assist you with time management, value alignment, life planning, self-care, and scheduling.
Cognitive behavioral therapy (CBT)
If you meet the diagnostic criteria for acute stress disorder, your provider should offer a psychological debriefing. A psychological debriefing contains details of a support plan. This may include counseling like cognitive behavioral therapy (CBT).
CBT is a talk-based therapy that helps with emotional regulation and the processing of traumatic events. It helps people change unhealthy thought patterns that negatively impact their lives.
Through identifying unhealthy thoughts, you can learn to ground yourself. After a traumatic event, grounding is important to remind yourself that you are safe in the present moment. This reduces symptoms like hyper-vigilance and hyper-arousal.
Exposure therapy
Prolonged exposure therapy is a method of treating the negative mental effects following traumatic events. Exposure therapy focuses on exposing the client to triggers in a controlled environment.
By experiencing triggering stimuli in a safe environment, symptoms are lessened. Traditionally a therapy method for PTSD, it can help with the hyper-arousal and dysregulation caused by acute stress disorder.
Mindfulness and meditation
Mindfulness and meditation aid in soothing the nervous system. Meditation focuses on self-awareness of our thoughts, while mindfulness is a state of mind. Mindfulness activities can be done whenever needed with simple tools.
Dysregulation experienced after traumatic events is often accompanied by racing thoughts and an inability to relax. Mindfulness and meditation regulate your nervous system to be healthy once again.
Acute stress in the workplace
It’s important to remember that although your life has many compartments, emotions go with you everywhere. Acute stress can bleed between your work and home life.
Toxic bosses and workplace conditions can cause trauma, mental fatigue, or burnout. Over time, this might erode your self-confidence and affect your personal relationships.
And even if you have a healthy work environment, external acute stress events can make your job more difficult. If you’ve just experienced a stressful event, it’s important to ease back into everyday life.
When to ask for help
Psychotherapy may be necessary if you have a prolonged stress response or are unable to manage your stressors. Ask for help when you’re struggling.
Treatment options should be discussed with a health care provider if acute stress is overtaking your life. Constantly re-experiencing a stressful event through flashbacks could be indicative of post-traumatic stress disorder.
Manage your stressors with BetterUp coaching
Our coaches can provide you with fundamental coping techniques for your acute stress reaction. BetterUp coaching for individuals has brought positive transformation to many lives.
Our coaches will help you identify and manage stressors and develop stress-management techniques. We’ll support you every step of the way.
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