Feeling affect by the violence in our Community?
We’re all horrified by the recent reports of violent attacks – in a major shopping centre, in a church and in homes - where people have been seriously harmed. These attacks all happened in places where most of us expect to be safe. Now, it’s set many of us wondering about how safe we can be, in public places, and in our own homes.
Yet we need to live our lives, going to work and school, being at home, at the supermarket or at sport as spectator or player. Some of us, including children, will now be experiencing a big increase in anxiety at such times, so that going out feels pretty scary, maybe nearly impossible.
That’s a fairly normal reaction, especially if we’ve experienced or seen violent attacks before. Under threat, humans often have one of 3 reactions: they come out fighting – trying to defend themselves by attacking; they try to escape (flight) or their system more or less shuts down, so there isn’t much they can do (freeze). Each of us can really notice our own reactions, understanding what’s going on in us.
It’s important to let ourselves (and others) experience whatever feelings come, not just try to ignore them, or pretend we’re OK when really, we’re not OK at all. Feeling angry, anxious, exhausted, sad or just kind of numb can stick with us for a while when we’ve felt under threat, or worried about being hurt.
To help with reducing that reaction to the sense of threat, and getting back to normal, here are some things to try. It’s good to experiment with the ones you think might work for you, and keep doing them fairly frequently, if possible:
Do some things that help with staying calm, such as slowing down breathing – our breathing often gets too fast when we’re stressed or anxious. Slowing it down can help us feel and think better.
Talk to someone else about how you’re feeling, but don’t expect them to “fix it”.
Do some exercise – walk, swim, stretch, dance – bring back some positive energy Write or draw how you’re feeling – just putting it outside of ourselves can help
Think about the good and kind things you know people are doing, bringing a bit of balance into what you’re thinking about.
Give yourself a break from watching replays or new disasters, so you’re not building up even more distress. Encourage yourself to eat healthy food, relax and sleep.
Avoid lots of alcohol or other harmful substances. They just get in the way of real well-being.
Try to bring your focus to what you can control, such as learning how to respond in the face of danger. You may want to make a safety plan, with some strategies for keeping safe.
Give yourself a break. It may be hard to focus and concentrate at times after a traumatic event. Your energy level may be low. Be patient with yourself.
Offer compassion and kindness to others – a powerful positive in the face of harmful attacks.
Practising these kinds of actions and thoughts will assist us, especially if other difficult things happen, to be in the best possible state to deal with them.
Even then: If you are at threat of harm, please call 000, and seek support and safety.
