Teenagers

Hi.

You are visiting us on this page because you may be:

Curious to learn about what trauma is
Wondering if you / your loved ones (e.g. friends, family members) are experiencing difficulties due to trauma
Simply stumbling across this page and wanting to see what there is

Regardless, we hope that we will be able to answer some of the questions or assumptions you have about trauma, or at least get you thinking about the topic! Let's start by looking at the definition of trauma.

What is Trauma?

Trauma refers to the psychological and emotional reactions that a person develops in response to having experienced or witnessed an extremely negative event. Usually these events are described as unexpected, frightening and/or life-threatening such as a near-death accident, distressing or intrusive medical procedure, sexual abuse, physical abuse and bullying, and it can overwhelm the individual’s ability to cope. Some teenagers may also feel affected when they witness or learn that others, especially their close friends or parents, have become victims of traumatic events (e.g. suicide, victim of a violent crime).

The comic below gives us a better understanding of how trauma can affect teenagers.

We see that both Vivien and Matt experienced the same traumatic event, but had different trauma reactions to this experience. This tells us that different people react differently to a traumatic event, and there is no ‘right’ or ‘wrong’ way of reacting towards it. How we react towards these events depend on several factors such as 1) the type of event, 2) what happens during and after the event, 3) how we make sense or meaning out of the event, 4) our ability to cope with stressful situations, and 5) the availability of support from family and friends.

Trauma reactions are normal (or common) reactions to abnormal situations. Some of us may experience trauma reactions after experiencing a terrifying situation. These trauma reactions could include:

Coping with trauma reactions isn’t easy. Anyone who experiences trauma reactions may feel sad, scared, angry, guilty, or ashamed after experiencing the traumatic event, or may even blame themselves for causing/allowing the event to happen.

If you are experiencing some trauma reactions right now, we want you to know that you are not going crazy, you are not stupid, and you are most certainly not weak for how you feel. Just as we develop flu symptoms when we fall sick, we may also develop ‘trauma symptoms’ when we experience a traumatic event. Your trauma reactions are real, and we know that they can feel really terrifying. Before we think about how to cope or whom to ask for help from, it is often helpful for us to first recognise that traumatic events are scary, and know that it is okay to experience trauma reactions.

We have listed below some activities teenagers may find helpful in coping better with trauma reactions. You might find some of them useful for yourself!

Spending Time With Friends or Family

Trauma reactions can make us want to be by ourselves and not talk to anybody. However, teenagers who look for or receive support from trusted friends or family members do tend to cope better with their trauma reactions.

Receiving support doesn’t necessarily mean having to talk about how you feel, having to explain yourself, or even thinking of ways to solve your feelings. Instead, it can look like doing simple activities together such as having a meal, playing co-op or multiplayer games, or doing sports to stay connected to each other. Alternatively, receiving support can also look like venting your frustrations, ‘letting it all out’, or even just sitting with a close friend in silence. Regardless of the kind of support you feel is most helpful to you, it is always important to ensure that the person you look for or receive support from is someone you can trust your feelings with.

If you know someone who is experiencing trauma reactions and would like to support them, there are some suggestions here on what you can do as a supportive friend or family member. However, if you want to be that supportive figure, but are experiencing some trauma reactions yourself, it is important for you to first receive the help you need so that you will be in a better position to effectively render support to others.

3 'R's: Relaxation, Routines, and Rest

Other activities you can try doing to help yourself cope better with trauma reactions is to try practising the 3 “R”s - Relaxation, Routines, and Rest.

Relaxation

Practising relaxation strategies is a helpful way of coping with trauma reactions. Often times, we practice relaxation strategies without even knowing it. Scrolling through TikTok or Instagram content, gaming, and talking to our friends are all different forms of relaxation. Other types of relaxation strategies include:

Listening to music
Drawing, painting, or craft work
Cooking or baking
Deep breathing
Reading or writing (e.g. journaling, blogging)
Exercising (e.g. going for walks, sports, HIIT, skating, yoga, stretching)
Meditating
Taking a shower
Using aromatic oils or candles

What are some other things you do to make yourself relax?

Routines

Keeping with familiar activities and sticking to our usual schedules (as much as possible) can be a helpful way of coping with trauma reactions. These include daily activities (such as our usual bedtimes, meal times, or shower times), as well as other activities such as going to school, and attending co-curricular activities.

Traumatic events are often sudden and expected. As such, keeping to our usual routines will help to restore some predictability and familiarity in our environment. This brings down our stress levels and increases our sense of emotional safety.

Rest

Having enough sleep is important in our recovery after experiencing a traumatic event, and helps us to focus better while carrying out our daily routines. To improve our sleep quality, avoid using digital devices (e.g. phone, computer) or drinking caffeinated drinks (e.g. tea, coffee, soft drinks) at least 1-2 hours before bedtime. Instead, wind your body down by doing something relaxing 30 minutes before bed time to fall asleep more easily.

These 3 “R”s are tips that many teenagers find helpful when it comes to coping with trauma reactions, but aren’t the only ones you have to stick to. You can explore other resources as well. We’ve listed some of our favourites below, which are available on Spotify or can be downloaded as apps.

When to Get Professional Help

Most teenagers find that their trauma reactions gradually fade away and become less intense several weeks after the traumatic event. However, if you notice that the trauma reactions are lasting for more than 4-6 weeks after the event, or if they start to feel more intense and harder to manage, it may be a sign that you would benefit from seeking professional help. Toggle to the

ways to spend time with family and friends

For emergenices: If you or someone you know is in immediate harm, dial 995 or go to the nearest A&E (Accident & Emergency).

If you'd like to receive more support for trauma reactions you may be experiencing, we encourage you to speak to your school counsellor, or professionals from the family service centre located closest to your home. You may also like to check out some of the other places listed below as well!

School Counsellor

If you are unsure who or where to find your school's counsellor, it might be helpful to check with a teacher for more detials. Alternatively, you can also check your school's website for more information.

Family Service Centre

Locate the FSC nearest to you here.

eCounsellingCentre (ec2) (Online Counselling)

Website: https://www.ec2.sg

Opening hours: Monday to Friday, 2pm to 5.30pm

Metoyou Cyber Counselling (Online Counselling)

Website: metoyou.org.sg
Contact: 6445 0100 or 9173 1766
Opening hours: Monday to Friday, 2pm to 6pm

AMKFSC Community Services – Psychological Services Unit

Email: contact@amkfsc.org.sg
Address: Block 223D, Compassvale Walk, #01-673, Singapore 544223

Melrose Care Counselling and Psychotherapy Services

Contact: 6970 0971
Email: melrosecare@childrensaidsociety.org.sg
Address: Block 557, Woodlands Drive 53, #01-63, Singapore 730557

SHINE

Contact: 6286 9905
Email: scys_h01@shine.org.sg
Address: 463 Hougang Ave 10, #01-964, Singapore 530463

INSIGHT by Care Corner

Contact: 6978 4217
Email: insight@carecorner.org.sg
Address: 6 Woodlands Square, #03-01 Woods Square Tower 2, Singapore 737737

SAMH YouthReach

Contact: 6593 6424
Email: insight@carecorner.org.sg
Address: 6 Woodlands Square, #03-01 Woods Square Tower 2, Singapore 737737

CHAT (Community Health Assessment Team)

For 16 year olds and above
Contact: 6493 6500/6493 6501
Email: chat@mentalhealth.sg
Address: SCAPE #05-05 (Closed till further notice)

REACH Youth

Contact: 6252 2566
Email: contact@reach.org.sg
Address: Block 187 Bishan St 13, #01-475, Singapore 570187

Singapore Children’s Society

Contact: 6273 2010
Email: info@childrensociety.org.sg
Address: 210 Middle Road, #05-03, Singapore 188994

Trybe

Contact: 6784 1481
Address: 479 Tampines Street 44, #01-241, Singapore 520479

Impart (Sync)

Website: Impart (Sync)
Email: info@hellosync.org
Instagram: @hello.sync