Wellspring Coping with Violence on the National Stage

FEATURED RESOURCES

Mindful Moments: A series of 10-minute mindfulness exercises

Supporting Children After the US Capitol Attack: A reosurce from the National Child Traumatic Stress Network that provides information to parents and caregivers about how to support children after the U.S. Capitol Attack. This fact sheet offers guidance on understanding media exposure, the potential impact of this event on children and families, what parents and caregivers can do to help, and what to do if your family was a part of the event. View this resource.

FEATURED ARTICLE

When turbulent events happen, the initial reaction might be of shock and disbelief. The intensity of your reaction depends on the nature of the incident, your involvement, your background, and how you are currently coping with other stressors in your life.  Most stress reactions resolve within a few weeks, with proper self-care and support from friends and family.

Common reactions to stressors include:

• Physical reactions: tightness in the throat or chest, trouble sleeping, lack of appetite, fatigue, headaches, lower back aches.
• Emotions: sadness, irritability or anger, fear, anxiety, and guilt.
• Thoughts: disbelief, inability to concentrate, confusion, difficulty with decision-making.
• Behaviors: avoiding reminders of the event, withdrawing from others, increased use of alcohol, restlessness.

There are many ways to cope with traumatic events. Some that you may find helpful include:

• Accept that the reactions you are experiencing are normal.
• Reach out to your support system. Find people who will listen to you, and comfort you. This could be friends, family, clergy, or a therapist.
• Keep a journal. Writing can be very healing. Write down your thoughts, fears, pain, and despair.
• Take care of yourself physically. Try to eat balanced meals, drink plenty of water, and take walks outside. Avoid alcohol and drugs not prescribed by your physician. And remember to breathe!
• Permit yourself to say “no” to new tasks or responsibilities for a while. Some people also have to accept that their usual “A” work may be “B” work for a few weeks.
• Control your media consumption by being intentional about it. For example, tell yourself that you will check the news and your social channels at noon for 10 minutes.
• Keep your media consumption light in the morning, focusing on traffic, weather and the necessary information you need to go about your day.
• Avoid watching the news or checking social media before bedtime. Instead, try meditation or putting yourself in a state of calm.
• Take a social media break.  Getting inundated with tragic or difficult news can increase your stress. 

If your reactions do not resolve within a few weeks, or you are having disturbing images or nightmares, talk to a qualified trauma-specific therapist, by calling us to get connected.

ADDITIONAL RESOURCES

The following are links to additional resources for reading:

• Coping with Grief After Community Violence
• Help for Survivors in the Aftermath of Disasters and Mass Violence
• Individual's Reactions to Traumatic Events
• Common Reactions After Trauma - Part 1
• Common Reactions After Trauma - Part 2
• Coping With Traumatic Events
• Talking with Children About Violence
• Tips for Parents on Media Coverage of Violent Events
• Helping Children and Adolescents Cope With Violence And Disasters - Part 1
• Helping Children and Adolescents Cope With Violence And Disasters - Part 2