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Key points
- Consider whether your thoughts about the event are realistic or helpful.
- Identify your values and take reasonable risks to return to activities you find meaningful.
- If you believe you are suffering from PTSD, seek help right away.
Over the July 4th weekend, staff members from the Beck Institute for Cognitive Behavior Therapy, along with tens of thousands of other Philadelphians, descended on the Benjamin Franklin Parkway to watch the annual fireworks display. Unfortunately, the night came to a tragic close when shots were fired, striking two police officers on duty in the area. The terrified crowd scattered, with many people believing they were running for their lives.
Unfortunately, violence, including gun violence, is all too common, not only in Philadelphia, but in many parts of the country. Being a witness to, or a victim of, a violent act can be a traumatic event. If you or someone you know is struggling to cope with a traumatic event, I encourage you to seek therapy with a qualified clinician. Please note that the following evidence-based suggestions may help you cope if you’ve witnessed or experienced violence in your community, but they are not a replacement for therapy. I offered these suggestions to our employees who had been on the Parkway that night. They found them helpful, and I hope you will, too.
Connect with Others
Connection is critical to wellbeing and can be even more important in the aftermath of a traumatic event. Reach out to family and friends and try to meet in person, if possible and safe to do so. Talk about what happened and how it affected you.
Respond to Unhelpful Thoughts
After witnessing or experiencing violence, you may have thoughts like, “I’m not safe,” or, “The world is a dangerous place,” which may lead you to feel scared, sad, or hopeless. These thoughts could also lead to behaviors like avoiding going outside, cancelling plans, or being hypervigilant for signs of danger. Keep a record of your thoughts and consider the evidence you have to determine if they are completely true, completely false, or somewhere in between. See if you can reframe your thoughts to more accurately reflect reality. For example, you might conclude that, “Although it’s true that I can’t 100 percent guarantee that I will avoid any danger, I’ll likely be safe as long as I don’t take needless risks.”
Live Life in Line with Your Values
If you’ve been avoiding going out, chances are you’re missing out on activities that you either find pleasurable or that lead to a sense of accomplishment. Maybe you cancelled a standing dinner with a friend or skipped going to the gym. Think about what you value in life and return to taking reasonable risks to live life in line with your values. If you value friendship, try meeting a friend for coffee. If you value contributing to society, see if you can volunteer in your community. You may even choose to get involved with a nonprofit that helps combat violence or provides resources to survivors of traumatic events. Participating in activities that are in line with your values can help you feel more confident, energized, and hopeful.
Know When it’s Time to Get Help
Intense feelings aren’t dangerous, and for most people, they will subside over time, particularly if you’re able to take the steps I outlined above. But what if they don’t?
Some people who witness or experience a frightening event or events, or who have been subjected to repeated or ongoing distress (such as a person in an abusive relationship, or a child who has been chronically bullied) may go on to develop post-traumatic stress disorder, or PTSD. PTSD is a mental health diagnosis characterized by continuously re-experiencing the traumatic event, avoiding reminders of the event, persistent negative thoughts or emotions, and difficulty concentrating or sleeping. The symptoms must persist for at least one month, cause distress or impairment, and should not be attributable to another cause, such as substance use or physical illness.
If you believe you are suffering from PTSD, seek help from a mental health professional right away. PTSD is treatable with evidence-based psychotherapy, and a qualified therapist can help you feel better. You could also consider calling SAMHSA’s National Helpline (1-800-662-HELP) to find additional resources or take advantage of supports that might exist in your community.
To find a therapist near you, visit the Psychology Today Therapy Directory.
