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.
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.
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.
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.
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.
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.
"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" - Richard LaBrie, PSY.D.