• There is no right or wrong way to feel after an extreme event, and one person’s reaction might be different to another’s.
• The impacts of a traumatic event can be far-reaching – you don’t need to directly witness the event to feel its distress.
• For most people, symptoms will resolve over time with self-care. For others, mental health support may be beneficial.

This resource provides advice to help you cope if you have been impacted by a trauma, or support someone you care about who has been impacted.

What to do to support yourself  

• Recognise that you have been through something distressing, and that it’s normal to experience a range of emotions
• Limit exposure: social media and news reports can replay events over and over. Take time to switch off
• Avoid use of drugs and alcohol to cope as this can lead to longer-term problems
• Sleep disturbances can be normal, so rest when you can and engage in activities that you find relaxing and calming, such as listening to music or spending time in nature
• Distracting yourself with calming activities like reading a book or watching a movie can help you cope in the early days and weeks of your recovery
• If you are feeling vulnerable stay connected rather than isolating yourself. It’s OK to spend time alone when you need it, but reach out to caring friends or loved ones to ensure you are not isolated
• If your thoughts are racing, use grounding techniques to bring your mind back to the present. Examples are breathing exercises, like the physiological sigh, and mindfulness techniques, such as noticing what you see, hear and touch
• Try to maintain routines and structure, but don’t push yourself too hard. Structure can help to maintain a sense of normalcy, but just do what you can manage
• Look after your body: try to eat well and maintain physical activity. What is good for your body is also good for your mind.
• Try not to bottle up your feelings. Allow yourself to process your emotions and share what you are experiencing with a supportive friend or loved one
• Reach out for help if you are feeling vulnerable 

If things aren't improving after a few weeks or if you are having difficulty coping, seek support from your GP or a mental heath professional.

What to do to support others

• Don’t reshare distressing content on social media. Sadly, not all news reporting is responsible, and it can exacerbate trauma
• Reach out to family, friends and colleagues that might be impacted by the event. Also consider people who might be indirectly impacted e.g. those who have lived through similar events
• Choose a time and place to talk to them in which you won’t be interrupted or distracted. Be a calm presence for them.
• Provide reassurance that it is normal for them to experience strong feelings after what they have experienced
• Listen without interrupting and validate their feelings.
• Avoid asking questions that are intrusive or could force the person to disclose or relive distressing details of the event. 
• Encourage the person to limit their exposure to videos, social media and news reports that cause them to relive the trauma of the event
• Encourage them to engage in the self-care activities listed above
• If they don’t want to talk, that’s OK. Spending time with them or offering practical help is another way to show your support
• When you talk with children, it is best to tell the truth while describing the event in an age-appropriate manner. Emphasise that the situation is over, that people are now safe and that the perpetrators have been caught. Reassure by underlining the exceptional nature of the event, emphasising that the situation is returning to normal.