Many of us are facing challenges that can
be stressful, overwhelming, and cause strong emotions in adults and children.
Public health actions, such as physical distancing, can make us feel isolated
and lonely and can increase stress and anxiety. After a traumatic event, people
may have strong and lingering reactions. Learning healthy ways to cope and
getting the right care and support can help reduce stressful feelings and
symptoms. The symptoms may be physical or emotional. Common reactions to a
stressful event can include:
·
Disbelief
·
Feelings of fear, shock, anger,
sadness, worry, numbness, or frustration.
·
Changes in appetite, energy, desires,
and interests
·
Difficulty sleeping or nightmares,
concentrating, and making decisions
·
Physical reactions, such as
headaches, body pains, stomach problems, and skin rashes
·
Worsening of chronic health problems
·
Worsening of mental health conditions
·
Increased use of tobacco, alcohol,
and other substances
It is natural to feel stress,
anxiety, grief, and worry during traumatic events such as mass shootings,
natural disasters, or pandemics. Below are ways that you can help yourself,
others, and your community manage stress.
Healthy Ways
to Cope with Stress
Feeling emotional and nervous or
having trouble sleeping and eating can all be normal reactions to stress. Here
are some healthy ways you can deal with stress:
Take breaks from watching,
reading, or listening to news stories, including those on social media. It’s
good to be informed but hearing about the traumatic event constantly can be
upsetting. Consider limiting news to just a couple of times a day and
disconnecting from phone, tv, and computer screens for a while.
·
Take care of yourself. Eat healthy,
exercise, get plenty of sleep, and give yourself a break if you feel stressed
out.
·
Take care of your body.
·
Take deep breaths, stretch, or
meditate.
·
Avoid excessive alcohol, tobacco, and
substance use.
·
Make time to unwind. Try to do some
other activities you enjoy.
·
Talk to others. Talk with people you
trust about your concerns and how you are feeling. Share your problems and how
you are feeling and coping with a parent, friend, counselor, doctor, or pastor.
·
Connect with your community- or
faith-based organizations.
·
Avoid drugs and alcohol. These may
seem to help, but they can create additional problems and increase the stress
you are already feeling.
·
Recognize when you need more help. If
problems continue or you are thinking about suicide, talk to a psychologist,
social worker, or professional counselor.
·
Check out Taking Care of Your
Emotional Health for more information and resources.
Helping
Others Cope
Taking care of yourself can
better equip you to take care of others. Helping others cope with stress can
help you and your loved ones feel less lonely or isolated.
Helping
Children and Youth Cope with Stress
Children and youth often
struggle with how to cope with stress. Youth can be particularly overwhelmed
when their stress is connected to a traumatic event—like a natural disaster,
family loss, school shootings, or community violence. Parents, caregivers, and
educators can take steps to provide stability and support that help young
people feel better.
Tips for
Parents and Caregivers
It is natural for children to
worry when scary or stressful events happen in their lives. Talking to your
children about these events can help put frightening information into a more
balanced setting. Monitor what children see and hear about stressful events
happening in their lives. Here are some suggestions to help children cope:
·
Maintain a normal routine. Helping
children wake up, go to sleep, and eat meals at regular times provide them a
sense of stability.
·
Talk, listen, and encourage
expression. Listen to your child’s thoughts and feelings and share some of
yours. After a traumatic event, it is important for children to feel they can
share their feelings and that you understand their fears and worries.
·
Watch and listen. Be alert for any
change in behavior. Any changes in behavior may be signs that your child is
having trouble and may need support.
·
Stressful events can challenge a
child’s sense of safety and security. Reassure your child about his or her
safety and well-being. Discuss ways that you, the school, and the community are
taking steps to keep them safe.
·
Connect with others. Talk to other
parents and your child’s teachers about ways to help your child cope. It is
often helpful for parents, schools, and health professionals to work together
for the well-being of all children in stressful times.
Tips for Kids
and Teens
After a traumatic event, it is
normal to feel anxious about your safety and security. Even if you were not directly
involved, you may worry about whether this type of event may someday affect
you. Check out the tips below for some ideas to help deal with these fears.
Talk to and stay connected to
others. Talking with someone you trust can help you make sense out of your
experience. If you are not sure where to turn, call your local crisis
intervention center or a national hotline.
Take care of yourself. Try to
get plenty of sleep, eat right, exercise, and keep a normal routine.
Take information breaks. Pictures
and stories about a disaster can increase worry and other stressful feelings.
Taking breaks from the news, Internet, and conversations about the disaster can
help calm you down.
If you are struggling to cope,
there are many ways to get help. Call your healthcare provider if stress gets
in the way of your daily activities for several days in a row.
During times of extreme stress,
people may have thoughts of suicide. Suicide is preventable and help is
available. Free and confidential crisis resources can also help you or a loved
one connect with a skilled, trained counselor in your area.
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