How to Cope After a Community Disaster
Calm after Crisis - Understanding the Emotional Warning Signs & Trauma Symptoms After a Community Terrorist Attack
By Dwight Bain
By Dwight Bain
A community crisis,
(like the Boston Marathon Bombing), can terrorize an entire community in just a
few minutes, while the recovery process to rebuild from a major critical
incident may take weeks or months to sort through. The more you know about how
to survive and rebuild after the crisis, the faster you can take positive action
to get your personal and professional life back on track. Since community crisis
events like extreme acts of violence, school shootings or terrorism are
unpredictable it requires a different course of action from natural disasters
like hurricanes, tornadoes, earthquakes, fires and floods. What can you do right
now to cope with the psychological impact of a major community crisis?
Dealing directly with your emotions will reduce the tension and stress on you, which allows you to have more energy to deal with a difficult situation. However, if you stuff your fears and frustrations in a major community crisis, your emotions can quickly blow up without warning. Exploding in rage on your children, your coworkers or your marriage partner will only make a difficult situation worse. Community crisis events are a terrible situation full of loss and difficulty for everyone. By taking action now you can move beyond feeling overwhelmed by intense stress, anger or confusion. As you follow the insight from this recovery guide, you will be taking positive steps to rebuild with the focused energy of an even stronger life for you and your family after the emergency service workers pack up and go home because your community has recovered.
To best survive a major community crisis, you need a strong combination of three key elements
- healthy coping
skills
- healthy supports and a
- healthy perspective
While things will never be
the same as they were before the community crisis, (like a mass shooting); the
following guidelines will give you the key elements needed to get past the
overwhelming stress and to find even greater strength on the other side.
- What are the dangerous warning signs of
stress overload?
A major community crisis affects everyone however; it becomes dangerous to our health when the stress goes on for an extended period of time. Major stress can affect adults, children, the elderly and even pets, so it is important to be alert to watch for the danger signs of the psychological condition called, 'Post-Traumatic-Stress-Disorder', (commonly referred to as PTSD), in yourself, your family members and coworkers. These symptoms include any dramatic change in emotions, behavior, thought patterns or physical symptoms over the next few days, weeks or even months. Since community crisis events are a terribly stressful time for everyone and often remain stressful for days or weeks to come, there are a number of factors to be aware of to keep yourself and those who you care about safe.
These signs are indicators
that the intense stress from the critical incident is beginning to overwhelm the
individual. The longer the stress symptoms occur-the greater the severity of the
traumatic event on the individual. This does not imply craziness or personal
weakness; rather, it simply indicates that the stress levels from the storm were
too powerful for the person to manage and their body is reacting to the abnormal
situation of having survived a major trauma.
It's normal to feel
completely overwhelmed by a community crisis like a mass shooting or natural
disaster; however there are danger signs to watch for in yourself or others that
may indicate psychological trauma. Adults or children who display any of the
following stress symptoms may need additional help dealing with the events of
this crisis. It is strongly recommended that you seek the appropriate medical or
psychological assistance if you see a lot of the physical, emotional, cognitive
or behavioral symptoms listed below in you, your coworkers, or someone in your
family or home, especially if these symptoms weren't present before the
crisis.
Physical Symptoms:
Chills, thirst, fatigue, nausea, fainting, vomiting, dizziness, weakness, chest pain, headaches, elevated blood pressure, rapid heart rate, muscle tremors, difficulty breathing, shock symptoms, and so on.
Chills, thirst, fatigue, nausea, fainting, vomiting, dizziness, weakness, chest pain, headaches, elevated blood pressure, rapid heart rate, muscle tremors, difficulty breathing, shock symptoms, and so on.
Emotional Symptoms:
Fear, guilt, grief, panic, denial, anxiety, irritability, depression, apprehension, emotional shock, and feeling overwhelmed, loss of emotional control, and so on.
Fear, guilt, grief, panic, denial, anxiety, irritability, depression, apprehension, emotional shock, and feeling overwhelmed, loss of emotional control, and so on.
Cognitive
Symptoms:
Confusion, nightmares, uncertainty, hyper-vigilance, suspiciousness, intrusive images, poor problem solving, poor abstract thinking, poor attention/memory and concentration, disorientation of time, places or people, difficulty identifying objects or people, heightened or lowered alertness, and so on.
Confusion, nightmares, uncertainty, hyper-vigilance, suspiciousness, intrusive images, poor problem solving, poor abstract thinking, poor attention/memory and concentration, disorientation of time, places or people, difficulty identifying objects or people, heightened or lowered alertness, and so on.
Behavioral
Symptoms:
Withdrawal, antisocial acts, inability to rest, intensified pacing, erratic movements, changes in social activity, changes in speech patterns, loss of or increase of appetite, increased alcohol consumption, and so on.
Withdrawal, antisocial acts, inability to rest, intensified pacing, erratic movements, changes in social activity, changes in speech patterns, loss of or increase of appetite, increased alcohol consumption, and so on.
If you are in doubt about
these symptoms in your life, or someone you care about, it is wise to seek the
care of a physician or certified mental health professional. Better to actively
deal with the stressful emotions directly to help yourself and your loved ones
to immediately cope with this crisis because these emotions tend to worsen and
get more intense if left untreated. Remember that there are many experienced
professionals who can help you and your children recover during a time of
crisis. You do not have to go through this alone.
Take action now to prevent stress from continuing to overwhelm you or the people you care about. Call a trusted friend to talk through it, reach out to clergy, or call your family doctor or counselor. If you don't know someone to call about these emotional issues, you can reach out for assistance by calling telephone hotlines which are offered at no cost to you. These numbers are often posted by local media, hospitals, the American Red Cross, the Salvation Army or FEMA. If you, or someone you care about are feeling overwhelmed by stress, anxiety, guilt or grief it's important to make the call for assistance now to learn how to get past the pressure to begin to feel 'okay' again.
- How does a community crisis
event affect kids?
It depends on the age of the
child. The younger the child, the more they look to their parents for emotional
security and strength. If a Mom or Dad are "shell-shocked" or "numb" and not
able to manage their own emotions or responsibilities; the child will feel that
pressure and become very confused and further stressed. Remember, it's normal to
be overwhelmed by a community crisis like a mass shooting. This is why it's so
important to take care of yourself in order to take care of your children and
those your care about through the long period of recovery and rebuilding after
the crisis.
Think about the advice given on commercial airliners to
parents traveling with small children. "Should there be an unexpected cabin
de-pressurization; oxygen masks will drop from the ceiling. Place the mask over
your nose and mouth like this and then place the mask over the mouth and nose of
those around you needing assistance." Take care of your own emotional needs
first, and then you will be in a stronger position to help those around you. If
you feel overwhelmed in giving your children or others who may depend on you for
support, please ask for help. It's okay to be tired, worn out and overly
stressed. That's normal after a community crisis.
However, it's not okay to ignore
caring for the needs of those counting on you like children, the elderly or
pets. Sometimes a parent may need to make adjustments at work or change their
own schedules for a while by delegating some tasks in order to have time and
energy to help their children avoid feeling more pressure from the difficult
experience that surviving a major disaster brings. If you feel that your
caregiver 'tank' is empty, let someone else help you for a while until you get
your strength back. That's best for you and for those that you care
about.
When you can focus and dedicate attention to understanding the needs of young children, notice what they are saying, drawing or doing to determine if they are still feeling overly stressed from the traumatic event.
School age kids
need to talk, draw pictures
or take positive action, (like having a lemonade stand to raise money for kids
just like them who may have lost loved ones or family members because of the
traumatic event), so if you give them something to do to help, they can take
positive action and sort through their emotions immediately.
High school age kids
may try to act "cool" about
everything, but often are more scared about the changes, losses and confusion
than any other group. They are older and may need to experience a bit more
"reality" at times to loosen up their ability to talk about what is happening
around them. If they are willing to talk to their siblings, other family
members, clergy or counselors it often doesn't take very long before they can
grow strong enough to deal with their emotions and get back to feeling like
themselves again.
The greatest danger sign to be alert and aware of is by noticing any dramatic changes in behavior. If a child was always happy go lucky before the crisis event and now sits all day to watch video footage of the shooting, or other world disasters on the news channels- then you may want to figure out why they made such a dramatic shift in personality. Watch for other major changes in sleep patterns, school patterns, school performance, peer relations and so on. If you see major changes that concern you, it's time to seek professional attention for the child with their pediatrician or with a child behavioral specialist
- What are some ways to help
our kids talk about the crisis?
You can reach out to children in many ways to help them deal with this stressful time. Talking, writing, drawing, or writing poetry about the experience with the disaster will make the time pass more quickly, and may even lighten someone else's load of emotional pain and difficulty while helping you back through the process. Talking about any crisis event in life can help kids learn the basics of moving from the panic of basic survival to building strengths through problem solving.
You can reach out to children in many ways to help them deal with this stressful time. Talking, writing, drawing, or writing poetry about the experience with the disaster will make the time pass more quickly, and may even lighten someone else's load of emotional pain and difficulty while helping you back through the process. Talking about any crisis event in life can help kids learn the basics of moving from the panic of basic survival to building strengths through problem solving.
- Are there any "hidden dangers" in media
that parents should be concerned about that might make the crisis
worse?
Too much media exposure is dangerous for kids. It is better to get a media "news update" once or perhaps at the most, twice a day to avoid the danger of media over-exposure. Leaving the news on all the time will depress the mood of the person who hears it; since deep down inside we learn to go "numb" to the normal emotions of the stressful event, to press on and burn reserve energy in the process. If your child didn't watch the morning news programs before the community crisis, be cautious about allowing them to watch TV news alone or having long blocks of unaccounted time with too much isolation. Best is to sort through media outlets-like television, Internet, radio or newspapers, which may contain content that is overly stressful or just too depressing for a child. Then set boundaries to protect them from additional stress in media stories, since it is important to protect their home and minds by managing the media around them.
It's wise to move from
negatives to positives in highly charged and difficult situations like a mass
shooting or wide spread community disaster. We have all seen enough negative
images to last a lifetime and yet the media will often play scenes from a
disaster over again and again. Also, parents and kids can sit down and discuss why
they really need to have so many media and entertainment services available in
their homes. Many families found that not having the Internet, cable television
and loud music playing in their homes while staying in a shelter allowed them to
reconnect as a family with much greater communication. By sitting down and
discussing these issues your home can be a more positive place, by creating more
positive energy to mange the stress of recovering from this crisis situation.
Since watching other people's problems in other parts of the country will cause more stress in an already stressful situation it's better to focus on your responsibilities today, right here in your own community. When things in your life are strong again, you and your family won't be as affected by the images of crisis from other places. But that's another day, so for now as you recover, it's better to focus on getting you and your kids though the day that you have been handed without making it harder because of the hidden stress of media overexposure.
Also, the same principles
apply for the aged as for anyone else. Seniors often can spend a tremendous
amount of time in front of negative media images which can be harmful to their
well being. Better to get involved in helping others, praying for those affected
or donating to help as you can than to become overwhelmed with the stressors of
others by becoming desensitized from media over-exposure.
- How can I help my family
get back to "normal" after a community
disaster?
It may take weeks or months
for people to feel that things are back to "normal." The actual psychological
impact of the storm will vary widely between people based on factors like- age,
their previous experiences with crisis events and most significantly how much
stress they already had in their life before the disaster. The more stress
someone had in their life prior to the traumatic event, the longer it takes to
recover.
Here are some immediate
ways to bring order and calmness back into your life after the chaos and
confusion that follows a natural disaster or community crisis like a mass
shooting.
1) Reconnect in relationships
-
You can't get through a
crisis alone. Since we all were impacted differently, it is vitally important to
talk about the stress and pressures you have experienced with the people closest
to you. Reach out to friends and family as soon as possible, and call people you
haven't heard from in a while. Just checking in to see if they are okay will
only take a few minutes, but it will empower and help both of you. Simply talk
about what each of you experienced through the crisis and how you got through
it. Tremendous connection can occur through crisis, so this is an especially
good time to reach out to friends or family who may have drifted away from your
closest circle of relationships. Take action now to reach out to people with
words of encouragement and support, but don't wait for someone else to call you-
since their phone may not work! Go find them and then reconnect the relationship
while helping each other rebuild.
2) Rebuild your
routines-
This is one of the most
important factors to quickly get life back on track because we all draw strength
and security from a structured daily routine. Bed time, dinner time, getting up
to go to school, or work, or church or the gym to work out. To regain strength
quickly identify what your normal routines were before the crisis-and then get
back to them as soon as possible. Even if you are staying in a hotel, shelter or
with family members for a while, stick with the rituals that you have typically
followed that make up your daily lifestyle. This way you will feel the comfort
of your stable and predictable routines, regardless of the stress of the many
changes happening around you.
3) Reach out for
faith-
In times of crisis everyone
believes in the power of prayer and the importance of their faith. There is
tremendous strength in knowing what you believe and living in harmony with those
beliefs and values. Plugging back into your faith after a community crisis will
allow you to release anxiety over the things that you know are too big for you,
because you can trust God to handle them. Dedicate a few minutes or perhaps even
an hour per day to quiet mediation and reflection on what matters most if you
want to continue to grow strong in spite of the crisis.
This is especially
important when you or your children may feel lost, alone or afraid. God cares
and taking time to pray and release those burdens will help you make it through
the rest of your day. Many churches and houses of faith have chaplains, recovery
teams, support services and even financial assistance available to help their
members cope with the crisis. Helping others in need is one of the greatest ways
people of faith model what they believe, so avoid the tendency of being "too
nice" to ask for help if you need it. Having a committed personal faith combined
with the connection of a local house of worship will give you a tremendous sense
of community to get through this crisis as well as the ones to come.
4) Retell your
story-
Young and old alike will
benefit from hearing about how other people survived the trauma they
experienced. There is tremendous power in telling your story; healing power for
you and helpful power for others who will gain insight and strength by hearing
how creative people can become through the crisis. As you speak up about what
happened, it will make it easier for other family members or coworkers to talk
about their feelings of loss as well. Things will never be the same as before,
but life will go on and we can rebuild and get through it better together.
Telling your story now will give you additional strength as well as connect you
to the neighbors and friends as they share their story with you.
No matter what the size of
crisis event, you can find strength on the other side. Following the action
steps in this resource guide will allow you to begin building strength back into
your personal and professional life no matter how big the crisis event was. As
you grow stronger you can tell others, which will encourage them to press on as
they rebuild their lives, right next to yours. Stronger people create stronger
communities and that is the journey you have already begun. I encourage you to
stay with it as you build an even stronger life after the crisis, and then reach
out to others in rebuilding your community.
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About the author- Dwight Bain is dedicated to helping people achieve greater results. He is a Nationally Certified Counselor and Certified Life Coach in practice since 1984 with a primary focus on solving crisis events and managing major change. Read more Crisis Recovery resources at his website www.LifeworksGroup.org
About the author- Dwight Bain is dedicated to helping people achieve greater results. He is a Nationally Certified Counselor and Certified Life Coach in practice since 1984 with a primary focus on solving crisis events and managing major change. Read more Crisis Recovery resources at his website www.LifeworksGroup.org