When tragedy strikes, it can take a long time to heal. Seeking care or implementing self-care strategies can lessen the trauma.

After experiencing a tragic event, you may want to seek a combination of self-care and professional help to navigate through trauma and its aftermath.

Tragic events—from school shootings to natural disasters—can make us feel out of sorts and depressed afterward. Hope may seem lost, whether you’re directly or indirectly affected by the situation. Whether tragedy strikes locally, nationally or internationally, your mental health can take a hit.

Trauma’s Impact

Even anniversaries of traumatic events can cause mental setbacks. The U.S. Department of Veterans Affairs reported that survivors in close connection with a traumatic event who lack social support and experience ongoing adversity are more likely to face long-term post-disaster distress. People who are not directly connected to a disaster or mass violence may have intense feelings within the first year, tapering off over time.

According to the Mental Health First Aid, reaction to trauma can include intense and ongoing emotional upset, depressive symptoms or anxiety, behavioral changes, difficulties with self-regulation, problems relating to others or forming attachments, loss of previously acquired skills, attention and academic difficulties, nightmares, difficulty sleeping and eating, and physical symptoms such as aches and pains. People may use alcohol or other drugs and behave in risky ways as a way to cope.

Self-Help Strategies

While you can’t control what’s happening around the world, you can recognize your mental health needs. When it feels like the world’s “on fire,” self-help strategies can help you cope with traumatic events.

• Validate your feelings. There is no right or wrong way to feel about a traumatic event. Every person has unique experiences and perspectives, so grant yourself grace no matter what you’re feeling (and how heavy you’re feeling it). Give yourself time and space to process the event and your reaction. And, by all means, be kind to yourself.
• Recognize your past traumas. Past experiences can influence the way you receive and handle tragic news. Just one traumatic event can have a lifetime impact on a person’s well-being and their capacity to cope.
• Ask for help. Finding support immediately after a traumatic event and receiving ongoing support can prevent symptoms that cause acute distress and lifelong physical, mental and emotional challenges.
• Prioritize self-care. Following a tragic event, you may feel overwhelmed or even numb to the world. Be intentional about doing things that will serve your mental health. Self-care activities could include meditating, exercising or calling family and friends. 

Seek Support

Medication can help treat serious cases of post-traumatic stress disorder (PTSD). There are also several treatments and therapies for trauma, including trauma-focused cognitive behavioral therapy (TF-CBT), eye movement desensitization reprocessing (EMDR) therapy, prolonged exposure (PE) therapy, dialectical behavioral therapy (DBT), and somatic experiencing. Ask your doctor for more information and guidance.

Used with permission from Mental Health First Aid.