Coping with Traumatic Events
Over the course of a lifetime, it’s common to be exposed to a
traumatic event, whether it is a violent act, a serious injury, a sexual
violation, or other shocking event. In response, many will experience
traumatic stress—a normal reaction to an abnormal event. People may even
experience traumatic stress by just witnessing a highly distressing
event or having a close family member or friend experience such an
event.
In the days and weeks following such a trauma, it’s common for people to have a range of emotions and physical symptoms. These include:
- Sadness
- Feeling nervous, jumpy, or on high alert
- Irritability or anger
- Difficulty sleeping
- Relationship problems
- Intrusive thoughts, flashbacks, or nightmares
- Trouble feeling positive emotions
- Avoiding people, places, memories, or thoughts associated with the traumatic event
Usually, these symptoms get better with time. But for some people, more intense symptoms linger or interfere with their daily lives and do not go away on their own. If you are concerned about yourself or a loved one after experiencing a traumatic event, please contact a medical or mental health professional to see if treatment is recommended.
Coping with traumatic stress
The good news is that there are very effective ways to cope with and treat the stressful effects of trauma. Researchers have found that these actions can help:
- Lean on your loved ones. Identify friends or family members for support. If you feel ready to discuss the traumatic event, you might talk to them about your experience and your feelings. You can also ask loved ones to help you with household tasks or other obligations to relieve some of your daily stress.
- Face your feelings. It’s normal to want to avoid thinking about a traumatic event. But not leaving the house, sleeping all the time, isolating yourself from loved ones, and using substances to escape reminders are not healthy ways to cope over time. Though avoidance is normal, too much of it can prolong your stress and keep you from healing. Gradually, try to ease back into a normal routine. Support from loved ones or a mental health professional can help a lot as you get back in the groove.
- Prioritize self-care. Do your best to eat nutritious meals, get regular physical activity, and get a good night’s sleep. And seek out other healthy coping strategies such as art, music, meditation, relaxation, and spending time in nature.
- Be patient. Remember that it’s normal to have a strong reaction to a distressing event. Take things one day at a time as you recover. As the days pass, your symptoms should start to gradually improve.
Information taken from the American Psychological Association
Here are some resources that can help:
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Tips for Disaster Responders: Understanding Compassion Fatigue (English)(Spanish)
Disaster Distress Helpline Brochure (English)(Spanish)<
Be Red Cross Ready: Taking Care of Your Emotional Health after a Disaster (English/Spanish)
Flood-specific Information
Resources for Children, Youth, Families and Schools
Help Kids Cope—This free mobile app provides information to help parents and other caregivers, teachers, counselors, and others to talk about disasters with children. The app features tips and checklists to help with disaster preparation; information about how children typically respond to disasters; and links to books, activities, and other resources for children. Developed by the NCTSN and other organizations, the app runs on iPhone, iPad, and iPod Touch, as well as Android devices. Click here
Additional Resources for Acute Needs
SAMHSA Disaster Distress Helpline—The SAMHSA Disaster Distress Helpline (DDH) provides free, confidential crisis counseling and support to people in distress due to natural and human-caused disasters. The DDH is available 24/7, on all days of the year, via talk or text to 1–800–985–5990. The line also offers support in Spanish (people who call or text should press 2 for this option) and several additional languages other than English. People who are deaf or hard of hearing or who have other speech or hearing disabilities can use the texting option or, if they would like support in American Sign Language (ASL), they can call the DDH’s toll-free number via videophone-enabled device or click the “ASL Now” link at the DDH website. English WebsiteSpanish Website
988 Suicide and Crisis Lifeline—The 988 Suicide and Crisis Lifeline is a source of support available 24/7 to people in crisis, including people experiencing challenging reactions to disasters. Call 988 for support in English or Spanish. Visit 988lifeline.org -
Talking to Children about the Shooting (English)
Parent Guidelines for Helping Youth after the Recent Shooting (English)
Helping Youth After a Community Trauma: Tips for Educators (English)/(En Español)
Talking to Children: When Scary Things Happen (English)/ (En Español)
Talking to Teens about Violence (English)/(En Español)
Tips for Talking to Students about Violence (English)
Coping After Mass Violence: For Adults (English)
For Teens: Coping After Mass Violence (English)/(En Español)
Helping School-Age Children with Traumatic Grief: Tips for Caregivers (English)/(En Español)
Helping Teens with Traumatic Grief: Tips for Caregivers (English) / (En Español)
Helping Young Children with Traumatic Grief: Tips for Caregivers (English)/(En Español)
Guiding Adults in Talking to Children about Death and Attending Services (English)
After a Crisis: Helping Young Children Heal (English)
Age-Related Reactions to a Traumatic Event (English)
Once I Was Very Very Scared – children’s book for young children (English)/ En Español)
After the Injury—website for families with injured children (English)/(En Español)
Health Care Toolbox—website for pediatric health providers working with injured children (English)
Pause-Reset-Nourish (PRN) to Promote Wellbeing (English)/(En Español) - for responders -
From the National Mass Violence and Victimization Resource Center
Transcend (Mobile app to assist with recovery after mass violence)
Rebuild your community: Resources for Community Leaders (English)
Self-Help: Resources for Survivors (English)
E-Learning Courses: Training for Clinicians (English)
Resources for Victim Assistance Professionals (English)
Psychological First Aid
The NCTSN also has resources for responders on Psychological First Aid(PFA; En Español). PFA is an early intervention to support children, adolescents, adults, and families impacted by these types of events. PFA Mobile and the PFA Wallet Card(En Español) provide a quick reminder of the core actions. The PFA online training course is also available on the NCTSN Learning Center.
Additional PFA resources for schools include:
Psychological First Aid for Schools(PFA-S) – Field operations guide
Providing PFA-S: For Health-Related Professionals– handout
Providing PFA-S: For Principals and Administrators– handout
Providing PFA-S: For School Support Staff– handout
Providing PFA-S: For Teachers- handout -