How to cope with fear after violence

Frank Clark, MD

Psychiatry

Violent tragedies such as mass shootings are becoming almost daily breaking news events. Seeing the aftermath in our newsfeeds or on our televisions can make the events feel close by, prompting fear and stress and possibly even a fear of going to certain places. Psychiatrist Frank Clark, MD, offered some advice on how to cope with fear after violence, whether that is a mass shooting, plane crash or other event.

How to cope with fear after violence

“The sobering truth is that these mass shootings have impacted our overall health and well-being,” Dr. Clark said. “We can acknowledge fear, but we also need to do the things that bring us meaning. It is important to take care of ourselves, especially during dire times.”

Here are some ways you can overcome your fear:

• Acknowledge what is broken. Violence reminds us that there’s hate and strife in our society, and we need to acknowledge that, but try not to linger in the negativity.

• Take a media break. Although it’s important to be informed, there needs to be a balance. The nonstop 24-hour news cycle and advent of social media make it hard to disengage. Take a break from your phone and TV.

• Go out in the world. “Don’t be afraid to visit a mall or to get on a plane and travel,” Dr. Clark said. “We can be mindful that bad things have happened in these places, but we don’t want to avoid them. We need to acknowledge and address our fears.”

• Look for what you can control. During times of distress, we often look for answers when there aren’t any to be had. This can foster a sense that everything is out of control and lead to an exaggerated fear. Focusing on something you can control, such as donating money to a cause or giving blood, can help.

• Become a helper for change. Helpers aren’t only persons of power or health care professionals. Anyone can be a helper. Volunteer at a local school, hospital or nonprofit agency.

• Focus on your relationships. “Be present with the people who care about you,” Dr. Clark said. “It takes a village for us to thrive during all of the violence that we are seeing. We need each other to be able to feel whole and to make sure that we are living our best life despite the darkness that sometimes comes about.”

• Seek help if you need it. If you’re feeling overwhelmed and your coping mechanisms aren’t working, it might be time to reach out for help. Reaching out to your primary care physician is a good start.

Get additional tips on how to talk to children about tragic events and how to help children cope after tragedies such as school shootings. We also offer some tips for parents on firearm safety.