It’s Friday evening, and I am cooking dinner. I wish I had at least two more arms – I recently had to go on a gluten-free diet, so making dinner became even more complicated. Two sets of pasta dishes from regular and gluten-free noodles will not cook themselves. I am also in a rush because my partner is about to watch the live stream of an annual CrossFit competition, and we must eat before it starts. My stovetop is full of pots and pans, while I am dedicating all my strength to quickly chopping basil for homemade pesto. Next, with one intense knife stroke, I am cutting into my finger right along that fragrant dark green basil.
It hurts, there is blood, and I am panicking for a little bit, mainly because I don’t understand how I will finish my delicious dishes on time. Then my partner comes from another room to check up on the cooking progress; I quickly report on the issue and show him the bloody finger – we start panicking together 🙂
Long story short, I cleaned the wound, put a bandage on the finger, and, for the next couple of hours, assessed the situation with the bleeding and bandage. I checked in on the wound once in a while and worried whether I wrapped my finger too tight since, in addition to sharp pain, I felt pressure and strong pulsating.
And here I find myself thinking, why haven’t we yet invented an ultimate bandage that you wrap around your wound and have it healed the next morning? Only imagine how many people with more life-threatening injuries that would help. But then I cooled down and remembered that we are wired in particular ways, and nature has its course in these types of things.
As with physical wounds, when we find ourselves hurt emotionally or heartbroken, when we are in mental distress or experience psychological trauma, we need to take care of our wounds properly and take time to heal.
So, how would the first aid and the care plan look like when we need to cure an emotional trauma? Let’s take the regular list of steps from the medical playbook and see what it means for us in the context of mental health:
| Care Steps | Physical injury | Emotional Trauma |
|---|---|---|
| 1. Assess the Situation & Context | Ensure the area is safe and determine the severity of injuries. | Self-Reflection: Take time to reflect on your feelings, identify the sources of your trauma or emotional distress, and understand the events or experiences that have caused the psychological trauma. |
| 2. Prepare Yourself | Wash your hands and disinfect your wound. | Make sure you are in a safe and calm environment. Commit to taking care of your emotional wellbeing. |
| 3. Stop the Bleeding | Apply firm pressure to the wound with a clean cloth or bandage to stop the bleeding. | Pause from Regular Activities and Provide Immediate Self-Support: Engage in self-soothing activities that give you immediate comfort, such as deep breathing, taking a walk in the park, putting on calming music, or talking to a friend you trust. |
| 4. Clean the Wound | Rinse the wound with clean water and mild soap. | Express Your Feelings: Allow yourself to express your emotions to clean your emotional wound, help the words flow, and express what comes out. You can do it through journaling, art, or talking to someone you trust. |
| 5. Apply an Antiseptic | Use an antiseptic solution or cream to prevent infection. | Adopt Coping Strategies: Implement healthy coping mechanisms such as mindfulness, exercise, or hobbies that you enjoy and that help alleviate stress. |
| 6. Cover the Wound | Apply a sterile bandage or dressing to protect the wound. | Create a Safe Space: Ensure you are surrounded by a supportive environment where you can feel secure and start your healing process. |
| 7. Monitor for Infection | Look for signs of infection such as redness, swelling, increased pain, or pus. If any of these signs are present, seek medical attention. | Watch for Warning Signs: Be mindful of any worsening symptoms of distress, such as increased anxiety, depression, or negative thoughts. If you notice the signs, seek additional psychological support, for example, from a therapist. |
| 8. Keep the Wound Dry and Clean | Avoid soaking the wound in water; keep it dry when bathing. | Maintain Healthy Boundaries: Set and maintain boundaries that protect your mental health and avoid situations that may trigger further distress. |
| 9. Seek Medical Help when Needed | For deep wounds, puncture wounds, or if you can’t stop the bleeding, seek medical assistance. | Reach Out for Professional Help: Seek support from mental health professionals at any step of the healing journey when you feel the self-help rituals are not enough. |
| 10. Follow Up Care | Continue to monitor the wound until it heals completely. | Continued Self-Care: To maintain your emotional well-being, continue engaging in self-care activities, regularly reflecting on your progress, and adjusting your strategies as needed. Remember, healing takes time, and everyone’s timeline is individual and unique. The right amount of time to heal – is as much as you need. |
We often keep our emotional wounds to ourselves, making them invisible to others. This sometimes makes it hard for our loved ones to recognize when it is an emergency and when we need first aid. Therefore, as much as we need to educate ourselves on self-care and acknowledge that we need to treat our mental distress with the same attention as the bleeding wound, we also need to remember to call for help and ask for support.
And when they say ‘time heals,’ we should also listen and acknowledge it carefully. Ignoring or rushing the healing process can lead to further complications, both physically and emotionally. Physically, neglecting proper recovery time can result in chronic pain, persistent injuries, or a prolonged healing period. Emotionally, unaddressed trauma or stress can manifest as anxiety, depression, or even affect our ability to form healthy relationships. Taking the time to heal ensures a more thorough recovery and helps prevent these setbacks.
Please take care of your absolute wellbeing, and don’t ignore any trauma or injuries!
