Richard LaBrie, PsyD, is a clinical psychologist in private practice in Pasadena. He works as a subject matter expert in individual trauma, mass trauma, behavioral/security issues and research. He also provides direct client psychotherapy and consultation.

TOGETHER WE HEAL

NORMAL FEELINGS AND STRUGGLES AFTER A MASS TRAUMA 

Shock, Sorrow, Numbness, Fear, Anger, Disillusionment , Grief 

Trouble sleeping, concentrating, eating, remembering simple tasks 

Flashbacks and/or reliving the event, questioning yourself, blaming yourself, blaming others These feelings pass for most of us after awhile, especially with the care and support of family and friends and the community. 

Research shows that connection with another person, or a group, directly after a trauma decreases the risk of experiencing the full symptoms of Post-Traumatic Stress Disorder (PTSD). Remember, it’s true you may have experienced trauma, but you may not necessarily experience PTSD. 

Support from others has been shown as the simplest, easiest way to heal. 

TIPS TO BUILD RESILIENCE IN THE AFTERMATH 

1. TALK ABOUT IT : Don’t be afraid to ask for support from someone who cares, someone who will listen. You may also talk with others who have shared your experience. You might feel less alone. These conversations can be comforting and reassuring. 

2. STRIVE FOR BALANCE: You might feel overwhelmingly negative after a tragedy. Try and balance this with thoughts, memories, and feelings about positive and safe events you’ve experienced and people you know. This helps balance your perspective. 

3. TURN IT OFF AND TAKE A BREAK: Take a break from the news and media sources about the event. It’s OK to stay informed, but give yourself breaks and schedule time to focus on things you enjoy. This will help you avoid being retriggered by reporting of the events. 

4. HONOR YOUR FEELINGS: It is completely normal to feel a wide range of feelings after a trauma. You may have physical and emotional stress reactions, like body pain and exhaustion, or a short temper, or spontaneous tears. This is normal. Allow yourself these feelings as long as you are staying safe. You are human. You are sensitive. These reactions are ways in which we process and express the pent-up feelings. 

5. TAKE CARE OF YOURSELF: Healthy behaviors are important, like eating well, getting rest, and adding some physical activity to each day. Avoid alcohol and drugs, as they may suppress feelings or intensify them in an unnatural way. Try and keep to a schedule and routine. Use relaxation techniques such as meditation, yoga, deep breathing to help with disturbed sleep. 

6. HELP OTHERS OR DO SOMETHING PRODUCTIVE: You can serve in the community to help others who have been impacted by the incident, or who need other help. Serving others can be a welcome distraction that makes you feel better and more capable than you might think as you recover. 

7. IF YOU HAVE RECENTLY LOST FRIENDS OR FAMILY IN THIS OR OTHER TRAGEDIES: Grief can be a long process, so give yourself time to find your own unique approach. Everyone is different. Some people stay home more often, some resume their routine right away. Expect ups and downs. You might feel “survivor guilt” – wondering why you survived and others did not. This is normal and can be difficult. Be kind to yourself as you grieve. 

8.IF YOU FEEL YOU COULD USE EXTRA HELP BEYOND THE ABOVE: Seek the help of a licensed mental health professional. You can find professionals through your insurance provider, through friends and family who may know someone, through work or school programs, online at websites like Psychologytoday.com, or by dialing 211 and asking for local, affordable clinics that provide psychological counseling. 

Phone lines that provide in-the-moment guidance, referrals, or peer counseling: 

NAMI Warmline (peer-run warmline for CA Residents): (855) 845-7415, press 1 NAMI OC Warmline - (714) 991-6412 

Los Angeles Dept. of Mental Help Warmline – (800)854-7771 

NAMI Westside Warmline - 424-293-0645 

Suicide Prevention Center Crisis Line - 1-800-273-TALK or 988 

NAMI Urban LA Website: https://www.namiurbanla.org/resources 

211LA for a variety of community services and referrals: 211 

STRENGTH ALSO COMES THROUGH KNOWLEDGE AND PREVENTION 

The FBI and other law enforcement and security organizations have endorsed a simple concept for all people and communities to follow: 

“See Something, Say Something” 

The largest common factor among perpetrators in the FBI’s studies of hundreds of mass shootings is interpersonal and/or workplace distress. The shooter is in serious and often suicidal distress. 

This distress is usually able to be seen beforehand by others, but can be subtle at times. 

If you know or witness someone who is seriously struggling and they are beginning to worry you, useyour judgment about how to help. That could mean asking that person (if that is safe to do) or someone else how you might help, or speaking to others about your concerns. There are many 

cases in which the potential for violence was interrupted because someone noticed something and said something to people who could make a difference. 

Sources: 

American Psychological Association 

Association of American Medical Colleges 

Federal Bureau of Investigation 

Handout created by Richard LaBrie, Psy.D. 

PSY CA Lic. # PSY28600 

NY Lic. # 024970 

VA Lic. # 0810005773 

65 N. Madison Ave., Suite 707 

Pasadena, CA 91101 

Confidential Cell Phone: 626-817-6665 

dr.richardlabrie@gmail.com