What do Survivors of Mass Violence Commonly Experience?

Common Trauma Reactions
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  • Not sleeping, sleeping too much, or having recurring nightmares
  • Major changes in eating or appetite
  • Not caring about health or appearance
  • Avoiding social situations or things that remind you of the mass violence event
  • Not wanting to talk about the mass violence event
  • Poor attendance or increased difficulties at work
  • Trouble concentrating
  • Change in how you think about the world, other people, and yourself
  • Increased problems in relationships
  • Feeling jumpy, easily startled, or fearful
  • Feeling especially down or hopeless
  • Feeling overwhelmed by stress or anxiety
  • Doing reckless or dangerous things
  • Using drugs or alcohol more often than usual
  • Talking about harming yourself or others
Common Grief Reactions
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  • Feeling intense emotions, such as sorrow or anger
  • Intense longing for the person who died
  • Avoiding reminders of loved one
  • Having a hard time completing everyday activities
  • Isolating yourself
  • Finding it difficult to accept what happened
  • Feeling worthless and/or confused about who you are
  • Difficulty finding purpose, meaning, or fulfillment
  • Feeling bitter, guilty, or having self-blame
  • Questioning your spirituality or religious faith
Why do these Reactions to Trauma Occur?
Although these reactions are uncomfortable and can be distressing, you are not alone. Many survivors report these symptoms following exposure to trauma and traumatic loss related to a mass violence event. These reactions are common and normal. Our body and brain are programmed to keep us safe from threatening situations. When something frightening occurs, such as a mass violence event, our body is programmed to help us process this event and try to stay safe. Unfortunately, this can lead to uncomfortable feelings, body sensations, and emotions as our body and brain are dealing with the traumatic event. For most people, in the weeks and months following a mass violence event, they will start to feel better. For others, this does not happen. Throughout this section, skills and techniques to manage trauma and grief are provided. In addition, resources for seeking professional help are available.
What Should I do Now? How to Feel Less Overwhelmed.

After a mass violence event, survivors are often faced with many to-do items, and it can feel overwhelming. If this is the case for you, follow the four steps below to help you gain control of your daily life.

 

Use the Regain Control Worksheet to help guide you through managing your to-do items. You can download and print this worksheet, or feel free to use it as a guide to make your own worksheet.

List all your to-do items so that you have them in one place. As you make your list, you may consider:

  • Immediate needs. For example, financial assistance, legal assistance, medical assistance, and shelter. 
  • Day-to-day tasks. For example, getting groceries, cooking, cleaning, taking kids to school and afterschool activities, walking dog, paying bills, and work-related tasks.
  • Tasks that require problem-solving. For example, “I need to decide how to…”
  • Appointments. For example, doctor, lawyer, victim advocate, or counseling/therapy appointments. 
  • Special events. For example, activities with kids, family events, or work deadlines.

You can’t do it all at once. Give yourself permission to put some things on the backburner so that you can do what is most important right now. Of the tasks you’ve listed, rank them in order of highest to lowest priority. Make sure to attend to and prioritize immediate and practical needs for you and your loved ones. Once these are addressed, you can move on to other needs and tasks.

Who can help you with your to-do list? If you have immediate or financial needs related to the mass violence event, please visit the Victim and Survivor Resources section to get information about how to receive this help. Additional supports can include partners, family, friends, co-workers, religious leaders, or professionals. You may be closer with some supports — meaning you may ask them to do more, help with high-priority tasks, or talk with you about your thoughts and emotions. Others may be most helpful by taking care of smaller tasks or simply spending time with you.

Start with your identified first priority need and do one thing today that helps you accomplish this task. Go easy on yourself if completing these tasks is difficult. Each day take small steps towards accomplishing the task at hand. Make sure to utilize resources from this website and enlist the help of your supports! Once you have accomplished one task, make a plan to get started on the next.

Please see the following tip sheet that could also help you cope in the aftermath of mass violence.