January 2024

How to Weather Traumatic Event

Experiencing, witnessing, or even hearing about a traumatic event—a natural disaster, a violent crime, a terrorist attack—can be devastating. Learning how people respond to different traumas and how they heal may help you cope with the stress that normally follows such an incident.

Natural disasters

People affected by tornadoes, hurricanes, fires, earthquakes, and other disasters can feel deep emotional stress. At first, the devastation can cause shock and anger. Later, people may face lingering emotions that can affect their behavior, relationships, and decision-making abilities.

It’s also not uncommon for yearly anniversaries of the event to trigger intense anxiety and depression.

Domestic terrorist attacks

Terrorist acts or shootings in public places can bring about fear and anxiety in those directly affected. People who have experienced past attacks or disasters can also face significant stress. So can those who are exposed to repeated media coverage of the attack.

Witnessing such an attack is likely to cause certain responses. Among them are profound feelings of anger, fear, flashbacks of the event, guilt, and a sense that you’ve lost control of your life.

Distant trauma

Sometimes people have strong reactions to traumatic events that didn’t directly affect them or their families. If you have trouble coping with your feelings about such an incident, try these strategies:

• Take a break from watching, listening to, or reading media reports about the event. Repeated exposure can heighten your emotional response.

• Find a way to help victims of the disaster or attack. Give to legitimate aid groups or charities.

• Keep the event in perspective. Focus on your daily routine and responsibilities.

Moving forward

People who take active steps to deal with the causes of their emotions are likely to feel less hopeless and helpless. That can speed their return to a new normal.

Here are steps you can take to recover:

• Learn the signs and symptoms of post-traumatic stress disorder and other common reactions to extreme stress. That can help you realize you’re not alone and help is available.

• Talk with family, friends, and fellow survivors about your experience and your response to it.

• Practice relaxation techniques, such as deep breathing, meditation, yoga, and muscle relaxation exercises.

Everyone has different ways of reacting to and coping with traumatic events. Even so, being proactive and focusing on your abilities and strengths can help you heal.

Call or text 988 or 800-273-TALK (8255) right away. You will be connected to trained counselors who are part of the 988 Suicide & Crisis Lifeline. An online chat option is also available. This service is free and available 24/7.