CareNotes

Coping After Recent Mass Shootings

Candles. Set of lighting candles in dark. Selective focus

When traumatic events happen, it can be easy to distract and store emotions inside. It’s also easy to brush off or not take the time to process the emotions, especially for those who weren’t raised in environments that nurture this during overwhelming events. Consider adding the following tools to help heal and release pent-up emotions, like grief and anger, in a healthy way.

Coping with Trauma

When trauma is public, we may be affected even if we did not experience the crisis directly. While people are resilient and often bounce back after difficult times, these events nearly always interrupt our sense of order and safety. It’s important to acknowledge this is a difficult time, especially for folks from historically marginalized communities, and offer support as well as a safe, nonjudgmental space to have an open discussion. The American Counseling Association (ACA) shares some tips and resources to help cope with tragedy:

• Attend to self-care. While it may seem counterintuitive to think about taking care of yourself first, you cannot be of service to others if you are unstable. Monitor all your physical health needs – being sure to eat, sleep, exercise, and (if possible) maintain a normal daily routine.
• Pay attention to your emotional health. Remember that a wide range of feelings during these difficult times is common. Know that others are also experiencing emotional reactions and may need your time and patience to put their feelings and thoughts in order.
• Try to recognize when you or those around you may need extra support. It is not uncommon for individuals of all ages to experience stress reactions when exposed (even through media) to shootings or mass violence. Changes in eating and sleeping habits, energy level, and mood are important signs of distress. Watch for regressed behaviors, such as clinging in children and intense emotional reactions, such as anxiety or a strong need for retribution in adults. When necessary, point individuals to licensed professional counselors who can provide needed support.
• Avoid overexposure to media. While it is important to stay informed, media portrayals of shootings and mass deaths have been shown to cause acute stress and posttraumatic stress symptoms. Limit your exposure and take a break from news sources.
• Maintain contact with friends and family. These individuals can provide you with emotional support to help deal with difficult times.
• Focus on your strength base. Maintain practices that you have found to provide emotional relief. Remind yourself of people and events which are meaningful and comforting.
• Talk to others as needed. It is important to ask for help if you are having trouble recovering and everyday tasks seem difficult to manage.

Resources

• Local mental health programs – These programs are throughout Oregon and are listed by county.
• Crisis support hotlines – Access crisis and trauma services and resources.
• Circles by Modern Health: Processing Stressful World Events – Free live virtual community sessions led by therapists and coaches are offered on various days.
• Grief and Loss – CDC Resources for mental health.
• The National Disaster Distress Helpline (800-958-5990) is a 24/7 hotline dedicated to providing crisis counseling after any natural or human-caused disaster. 
• The National Suicide Lifeline (800-273-8255) is a free, 24/7 hotline for people struggling with thoughts of suicide. 
• Safe+Strong has many mental and emotional health resources including a free 24/7 helpline (800-923-4357).