It's important to remember that seeking support from a licensed therapist or counselor is highly recommended if you find that your distress is persistent or affecting your daily life significantly. Here are some initial steps you can consider:
Allow yourself to process your emotions: It's normal to feel a wide range of emotions after a traumatic incident. Give yourself permission to feel whatever emotions arise and don't judge yourself for having them. Understand that it's okay to take time to heal.
Talk about it: Talking about the incident with someone you trust can be therapeutic. Sharing your experience can help you release some of the emotional burden and gain perspective.
Seek professional help: If you find that the trauma is severely impacting your mental well-being, consider seeking help from a mental health professional. They can offer support, coping strategies, and therapeutic techniques to help you navigate through the trauma.
Practice relaxation techniques: Engage in relaxation techniques such as deep breathing, meditation, yoga, or progressive muscle relaxation. These techniques can help reduce anxiety and promote a sense of calm.
Avoid triggers: If certain situations or places trigger anxiety or panic related to the incident, try to avoid them temporarily. Give yourself space and time to heal.
Stay connected: Spend time with friends and family who support you and can offer a listening ear. Isolating yourself might exacerbate your distress.
Engage in self-care: Take care of your physical and emotional needs. Engage in activities you enjoy and that bring you comfort and relaxation.
Write about it: Consider keeping a journal to write down your thoughts and feelings. This can be a safe outlet to express yourself and process your experiences.
Limit media exposure: Try to limit exposure to media that may trigger memories of the incident. Constantly reliving the event through news or social media can intensify your distress.
Seek support groups: There may be support groups for individuals who have experienced similar traumas. Connecting with others who have gone through similar experiences can be validating and helpful.
Remember that healing from trauma is a process, and it may take time. Be kind and patient with yourself as you navigate through this challenging period. If you find that your distress persists or worsens, consider reaching out to a mental health professional for personalized guidance and support.