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Coping with Distressing World Events
Common Responses
Most people affected by this tragedy will experience some kind of emotional reaction and stress. Although each person's experience is different, there are a number of common responses that are experienced by the majority of those involved. It is reassuring to know that, even though these feelings may be very unpleasant, they are normal reactions in a normal person to an abnormal event. You are not losing your mind or going crazy if you have these feelings. It is often difficult for those who were not involved to understand what you are going through; you may wish to show this pamphlet to friends and relatives, and perhaps discuss your reactions with them. Outlined below are some of the normal reactions to a crisis.
| EMOTIONAL |
| Shock: |
Disbelief of what happened.
Feeling numb, as if things are unreal |
| Fear: |
Of a recurrence
For the safety of oneself or ones family
Apparently unrelated fears |
| Anger: |
At who caused it or "allowed it to happen"
At the injustice and senselessness of it all
Generalised anger and irritability |
| Sadness: |
About the losses, both human and material
About the loss of feelings of safety and security
Feeling depressed for no reason |
| Guilt: |
For not having been there |
| Shame: |
For having appeared helpless or emotional
For not behaving as you would have liked |
| PHYSICAL |
| Sleep: |
Difficulty getting off to sleep because of intrusive thoughts
Restless and disturbed sleep
Feeling tired and fatigued |
Physical
problems: |
Easily startled by noises
General agitation and muscle tension
Palpitations, trembling or sweating
Breathing difficulties
Headaches or general aches and pains
Nausea, diarrhoea or constipation
Other physical signs and symptoms |
| THINKING |
| Memories: |
Frequent thoughts or images of the incident
Thoughts or images of other frightening events
Flashbacks or feelings of "reliving" the experience
Attempts to shut out the painful memories
Pictures of what happened jumping into your head |
| Dreams: |
Dreams and nightmares about what happened
Unpleasant dreams of other frightening things |
| Confusion: |
Difficulty making simple decisions
Inability to concentrate and memory problems |
Some Do's and Dont's
- If appropriate seek support from your faith community
- Do allow yourself to talk, be angry, be sad, express your thoughts
- Don't bottle up feelings
- Do allow yourself to choose to be with people who care about you and to decline being with those who may be critical, challenging or demanding
- Do spend time alone when you need to
- Do talk with others who have shared the experience
- Do let your supervisor/manager know if you need some flexibility or support at work
- Do express your needs clearly to family and friends - they will want to know how to be with you
- Don't avoid thinking and talking about what has happened
Self Care: Accidents and Illness Are More Common If You Are Stressed
- Be mindful of risks and general safety
- Drive carefully, concentration and judgement can be impaired under stress
- Say no to non-essential or unwanted social requests
- Watch diet and physical health
- Be careful with coffee, cigarette, alcohol and drug intake
- Maintain normal medical treatment
- Maintain aerobic exercise eg. walking, swimming, cycling
- Be patient with yourself
Where to Seek Information and Assistance
University Counselling Service Monash University
| Clayton Campus |
(03) 9905-3156 |
| Caulfield Campus |
(03) 9903-2500 |
| Berwick Campus |
(03) 9904-7019 |
| Peninsula Campus |
(03) 9904-4223 |
| Gippsland Campus |
(03) 9902-6425 |
| Parkville Campus |
(03) 9903-9689 |
Useful Links
Department of Human Services, Australia - Emergency Management
24 Hour Telephone Counselling
| Monash Student: |
After Hours Emergency Telephone Counselling Service 1300-361-008 |
| Monash Staff: |
Employee Assistance Program Counselling 1300-361-008 |
| Lifeline |
131114 |
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