First Aid Guide to Trauma

By Kelsey Fontano, LCPC, CADC – Site Director, SunCloud Health Naperville

Trauma can arrive suddenly—a phone call that changes everything, a frightening event that shatters your sense of safety—or it can be a long-term series of experiences. In the aftermath, you may feel shocked, numb, confused, angry, terrified, or all of these at once. Your mind may replay the event over and over. Your body might feel wired, tense, or disconnected. You might even question whether what you’re experiencing is “normal.”

The truth is, there is no single “normal” reaction to trauma. Each response is unique, shaped by your history, support system, and the situation itself, but there are steps you can take—practical, compassionate “first aid” actions—that can help you regain a sense of stability and begin the process of healing.

At SunCloud Health, we work with individuals navigating all forms of trauma. This guide offers supportive, evidence-based ways to care for yourself in those first days and weeks.

1. Talk About It

One of the most important things you can do after a traumatic event is to connect with others. Trauma often pushes people into isolation, creating a false sense of safety in withdrawal. While giving yourself space is sometimes necessary, staying entirely alone with your thoughts can intensify distress.

Choose one or two trusted people—a friend, family member, counselor, or support group—who can simply listen without judgment or pressure. You don’t have to share every detail; you can speak in broad strokes or focus only on how you’re feeling in the moment. Naming your experience out loud helps your brain begin to process the trauma and signals to your nervous system that you’re not facing this alone.

2. Know Your Support People and Support Skills

Support comes in two forms: the people you can call and the tools you can use yourself. Both are essential.

Identify your “go-to” people before you need them. This could be a partner, a close friend, a family member, or a therapist. Let them know they are part of your support network, and be clear about how they can help, whether it’s listening, sitting with you in silence, or helping with practical tasks.

Alongside people, learn and practice grounding skills to calm your mind and body when emotions feel overwhelming. The following are skills you can use:

• The 5-4-3-2-1 Method: Name five things you can see, four you can feel, three you can hear, two you can smell, and one you can taste. This sensory exercise helps bring you back into the present moment.
• Box Breathing: Inhale for four counts, hold for four counts, exhale for four counts, and hold again for four counts. Repeat until your breathing slows and steadies.
• TIPP Skills: From Dialectical Behavior Therapy (DBT), this stands for Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation. These strategies can help regulate intense physical and emotional reactions.

Practicing these skills regularly, not just during moments of crisis, can make them more effective when you need them most.

3. Your Responses Are Normal

One of the most damaging myths about trauma is that there is a “right” way to respond. Some people cry uncontrollably; others feel completely numb. Some become angry or irritable; others withdraw and feel disconnected from reality. You may notice changes in your sleep, appetite, or ability to concentrate.

All of these responses are normal. They are your brain and body’s ways of protecting you from overwhelming emotions. Rather than judging yourself for how you react, try to view these changes as signals; your system is working to keep you safe. Over time, and with support, these intense responses can lessen.

4. Don’t Be Afraid to Get Support

If your symptoms are getting worse, lasting longer than expected, or interfering with your daily life, it’s important to seek professional help. Reaching out is not a sign of weakness—it’s a sign of self-awareness and courage.

A trauma-informed therapist can guide you through evidence-based approaches such as Cognitive Processing Therapy (CPT). These treatments are designed to help you process the event, reduce symptoms, and reconnect with a sense of safety.

If you’re unsure where to start, your primary care provider or a trusted friend can help you find a therapist or treatment program that specializes in trauma recovery.

5. Take Care of Yourself: Physically, Mentally, and Emotionally

In the days and weeks after trauma, basic self-care often feels more difficult to manage, but it’s more important than ever.

• Physical Care: Eat nourishing meals. Get as much rest as you can, and move your body in ways that feel gentle and safe.
• Mental Care: Give your mind downtime. Limit exposure to distressing news or social media, and allow yourself moments of quiet or activities that absorb your attention.
• Emotional Care: Allow yourself to feel what you feel without judgment. Trauma recovery isn’t about forcing yourself into positivity. It’s about making space for all emotions, including joy when it naturally arises.

Final Thoughts

Recovering from trauma is not about “getting over it” as quickly as possible—it’s about learning to carry the experience in a way that doesn’t control your life. The early days of recovery can feel disorienting and exhausting, but taking small, intentional steps can help you regain a sense of control and safety.

There is no timeline for healing, and it’s okay if your progress feels uneven. Some days will be harder than others. What matters is that you keep showing up for yourself with compassion, patience, and the understanding that you are worthy of support.

You don’t have to walk through trauma alone. Connection, skilled care, and self-compassion can help you move forward—not by erasing what happened, but by building a life that is still meaningful and full of possibility.