25/05/2017
Following the sad events of Monday evening I have put together a psychological first aid flyer. Please share.
It is normal to feel shocked and upset following an event that is not in the ‘normal’ range of your experience.
It is important to realise that it is ‘normal’ to suffer a reaction to things like this. You are not weak it is the situation that is ‘abnormal’, not you.
Remember this is now and with time, most people make a full recovery
You may feel:
Helpless
You might feel you want to be more in control of your feelings.
You will probably think about the event and worry that you can’t control your thoughts and emotions.
You may feel that you aren’t coping
Sad and Upset
You might feel like crying or feel very heavy hearted .
Angry
At what happened, the senselessness of it, who caused it, how it was allowed to happen, that children appeared to be a target
You might look for someone to blame
At the perceived insensitivity by other people.
Guilty
You might feel you could / should have behaved differently or guilty that you feel you need help and support now
You may notice these physical reactions:
Headaches / tension in your body.
Restlessness – can’t sit still or focus for very long before you start thinking about it again.
You may feel distant from friends and family or the world
Can’t sleep or have vivid dreams /nightmares when you do.
Constant reminders of the attack – sounds – sights – smells and feeling like you can’t stop thinking about it and being reminded – the feelings come back more strongly
Jumpy – nervous - anxious
Don’t feel like eating, nauseous, upset stomach
You may notice changes in your behaviour:
Don’t want to go back near where it happened.
Isolating yourself and avoiding talking to people.
Attached to social media / news / tv and reading or watching everything about it
Not feel like doing things you enjoy / lost interest in normal life
Telling yourself you aren’t coping
Stop taking care of yourself
Being more irritable especially when things seem trivial in comparison
Drinking more alcohol.
Feeling tired all the time
What Next?
Tell yourself that, at the moment it is normal, ok and acceptable to feel the way you do.
Talk to people who were there and who have shared the experience.
Talk to your nearest and dearest about your feelings
Don’t think that you need to be strong for others, that their needs are more important than yours
Don’t use excessive alcohol to cope – this can easily get out of control.
Don’t keep busy just as a way to distract from your feelings
Recognise that you have a need for rest and relaxation – soothing activities allow both mental and physical recovery
Go back to your normal routine only when you feel ready and able to do so
Don’t avoid the memories and feelings completely
Take care doing things where you need to concentrate – driving for example
