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You may be struggling to understand how a shooting
could occur and why such a terrible thing would
happen. There may never be satisfactory answers
to these questions.
We do know, though, that it
is typical for people to experience a variety
of emotions following such a traumatic event.
These feelings can include shock, sorrow, numbness,
fear, anger, disillusionment, grief and others.
You may find that you have trouble sleeping,
concentrating, eating or remembering even simple
tasks. This is common and should pass after
a while. Over time, the caring support of family
and friends can help to lessen the emotional
impact and ultimately make the changes brought
about by the tragedy more manageable. You may
feel that the world is a more dangerous place
today than you did yesterday. It will take some
time to recover your sense of equilibrium.
Meanwhile, you may wonder
how to go on living your daily life. You can
strengthen your resilience—the ability
to adapt well in the face of adversity—in
the days and weeks ahead.
Here are some tips:
Talk about it
— Ask for support from people who care
about you and who will listen to your concerns.
Receiving support and care can be comforting
and reassuring. It often helps to speak with
others who have shared your experience so you
do not feel so different or alone.
Strive for balance
— When a tragedy occurs, it’s easy
to become overwhelmed and have a negative or
pessimistic outlook. Balance that viewpoint
by reminding yourself of people and events which
are meaningful and comforting, even encouraging.
Striving for balance empowers you and allows
for a healthier perspective on yourself and
the world around you.
Turn it off and take
a break — You may want to keep
informed, but try to limit the amount of news
you take in whether it’s from the internet,
television, newspapers or magazines. While getting
the news informs you, being overexposed to it
can actually increase your stress. The images
can be very powerful in reawakening your feeling
of distress. Also, schedule some breaks to distract
yourself from thinking about the incident and
focus instead on something you enjoy. Try to
do something that will lift your spirits.
Honor your feelings
— Remember that it is common to have a
range of emotions after a traumatic incident.
You may experience intense stress similar to
the effects of a physical injury. For example,
you may feel exhausted, sore, or off balance.
Take care of yourself
— Engage in healthy behaviors
to enhance your ability to cope with excessive
stress. Eat well-balanced meals, get plenty
of rest, and build physical activity into your
day. Avoid alcohol and drugs because they can
suppress your feelings rather than help you
to manage and lessen your distress. In addition,
alcohol and drugs may intensify your emotional
or physical pain. Establish or reestablish routines
such as eating meals at regular times and following
an exercise program. If you are having trouble
sleeping, try some relaxation techniques, such
as deep breathing, meditation, or yoga.
Help others or do
something productive — Locate
resources in your community on ways that you
can help people who have been affected by this
incident, or have other needs. Helping someone
else often has the benefit of making you feel
better, too.
If you have recently
lost friends or family in this or other tragedies
— Remember that grief is a long process.
Give yourself time to experience your feelings
and to recover. For some, this might involve
staying at home; for others it may mean getting
back to your daily routine. Dealing with the
shock and trauma of such an event will take
time. It is typical to expect many ups and downs,
including "survivor guilt"—
feeling bad that you escaped the tragedy while
others did not.
For many people, using the
tips and strategies mentioned above may be sufficient
to get through the current crisis. At times,
however an individual can get stuck or have
difficulty managing intense reactions. A licensed
mental health professional such as a psychologist
can assist you in developing an appropriate
strategy for moving forward. It is important
to get professional help if you feel like you
are unable to function or perform basic activities
of daily living.
Recovering from such a tragic
event may seem difficult to imagine. Persevere
and trust in your ability to get through the
challenging days ahead. Taking the steps in
this guide can help you cope at this very difficult
time.
This tip sheet was made
possible with help from the following APA members:
Dewey Cornell, PhD, Richard A. Heaps, PhD, Jana
Martin, PhD, H. Katherine O’Neill, PhD,
Karen Settle, PhD, Peter Sheras, PhD, Phyllis
Koch-Sheras, PhD, and members of Division 17.
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