Whether you were directly involved in a traumatic event, such as what the country is currently experiencing or exposed to it after the fact, there are a few steps you can take to minimise the impact of these events. It can feel overwhelming when our television screens, radio stations and social media feeds are full of images and stories of sadness, tragedy and anger, and sometimes it feels as though there is no escape.
The mental and emotional toll from one or many traumatic event can cause confusing and frightening emotions. These emotions aren’t limited to the those who experienced the event but also to those who are exposed to events of a cumulative nature. Instant news coverage means that we’re all bombarded with confronting images from natural disasters, violence, and terrorist attacks almost the instantly. Repeated and ongoing exposure to these events can cause traumatic stress and leave you feeling overwhelmed, hopeless and helpless.
Traumatic stress is a very normal reaction to abnormal situations.
What are some of the signs you may be feeling overwhelmed by the current events in our community?
- Shock and disbelief – you may have a hard time accepting the reality of what happened, feel like you are watching a movie, denial as to what is happening
- Fear – for loved one’s safety, worried that the same will continue to happen again, or that you’ll lose control or break down
- Sadness – particularly if you know someone who has died or been injured
- Helplessness – the sudden, unpredictable nature of the event may leave you feeling vulnerable and helpless
- Guilt – that you survived when others died, that you could be doing more to help or that you are complaining about other things in your life when others appear to be doing it so much harder
- Anger – you may be angry people you feel are responsible for the event, or contributed to it
- Shame – especially over feelings or fears you can’t control
- Relief – you may feel relieved that the worst is over, and even hopeful that your life will return to normal.
How can you minimise your exposure and deal with traumatic events?
Limit your media exposure and switch off.
Don’t watch or limit access to the news and try not to check social media just before bed.
Try to avoid distressing images and video clips.
If you want to stay up-to-date on events, read news rather than watching television or viewing video clips of the event.
Accept your feelings.
You can feel sad, overwhelmed, confused and angry. Allow yourself to feel whatever you need too without judgement or guilt.
Volunteer your time.
You might not be able to volunteer for the actual event, but there may be other ways you can support those impacted. Activities such as donating blood, comforting others, organising a charity event to raise money, can all help some small way and help you contribute to something meaningful.
Connect with your community.
Support memorials, fundraising initiatives, volunteer at an event. This often allows us to connect with and support people impacted by the event/incident, and can decrease our sense of hopelessness.
Exercise or get moving.
This can coincide with disconnecting from media. Do something that gets you moving – this helps in many ways. We can use the time to reflect, connect with others, get amongst nature. It doesn’t have to be exercise, use music, move your body, grab the vacuum or mop.
Mindfulness. Reflect. Be present.
Allow the thoughts to come and go. Acknowledge the body and physical reactions to your stress.
Talk and connect with others. Sometimes it can feel easier to disconnect from the world and from loved ones. You don’t need to talk about what is happening. Go for a walk with someone, watch a movie with a mate, prepare and enjoy a meal together. Talk to someone you trust.
Look after yourself.
Maintain a healthy diet, drink plenty of water and get sufficient sleep. When we are under stress, one of the first things that loses priority is our physical health, these few small steps can make a difference.
For emergency services contact 000
Lifeline (24 hours) 13 11 14
MensLine 1300 78 99 78
Suicide Call Back Service (24 hours) 1300 659 467
Kids Helpline 1800 55 1800
Wellways Helpline 1300 111 500
Murrumbidgee Accessline 1800 800 944