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Published on February 14, 2023

Managing Your Distress in the Aftermath of a Shooting

Managing Distress

Last night, a mass shooting occurred at Michigan State University. You may be struggling to understand how a shooting could occur and why such a terrible thing would happen. There may never be fitting answers to these questions.

Although people are resilient and often bounce back after difficult times, these events nearly always interrupt our sense of order and safety. This is especially true when the event is human-caused with the intent of harming others. Over time, the caring support of family and friends can help lessen the emotional impact and ultimately make the changes brought about by the tragedy more manageable. 

Meanwhile, you may wonder how to go on living your daily life. You can strengthen your resilience—the ability to adapt well in the face of adversity—in the days and weeks ahead.

  • Talk about it. When you connect with others, you can find safety and solidarity in how you collectively feel. Ask for support from people who care about you and who will listen to your concerns. Receiving support can be comforting and reassuring. It often helps to speak with others who have shared your experience, so you do not feel so different or alone.
  • Honor your feelings. Pay attention to your emotional health. It’s normal to have increased anxiety while processing disturbing, tragic news. Remember that a wide range of feelings during these difficult times are common.
  • Take care of yourself. When we’re going through something hard, it’s very common to put our mental health at the bottom of your priority list. Make sure that you are getting enough rest, exercise and nourishment to help your body deal with stress. Try to limit (or avoid) alcohol and drugs because they can suppress your feelings rather than help you to manage and lessen your distress. If you are having trouble sleeping, try some relaxation techniques, such as deep breathing, meditation or yoga.
  • Decrease exposure to news or social media. While it is important to stay informed, try to limit the amount of news you take in. While getting the news informs you, being overexposed to it can increase your stress. The images can be powerful in reawakening your feeling of distress.
  • Focus on positive talking and thinking. Strive for balance. When a tragedy occurs, it’s easy to become overwhelmed and have a pessimistic outlook. Look for balance by reminding yourself of people and events which are meaningful and comforting, even encouraging. Striving for balance empowers you and allows for a healthier perspective on the world around you.
  • If you have lost friends or family in this or other tragedies. Remember that grief is a process. Give yourself time to experience your feelings and to recover. Dealing with the shock and trauma of such an event will take time.

For many people, using the tips and strategies mentioned above may be enough to get through the current crisis. At times, an individual can get stuck or have difficulty managing intense reactions. A licensed mental health professional can help you in developing an appropriate strategy for moving forward. It is important to get professional help if you feel like you are unable to function or perform basic activities of daily living.

MyMichigan Health offers comprehensive behavioral health services from outpatient one-on-one therapy, intense outpatient program to meet the need of older adults, to partial hospitalization program and inpatient services. A complete list of services can be viewed at www.mymichigan.org/mentalhealth.

If you or someone you know is having thoughts of suicide or experiencing a mental health or substance use crisis, 988 provides connection to free, confidential support. There is HOPE. The Lifeline WORKS. For 24/7 confidential support, just call, text, or chat 988.

Samantha Howley-Anderson, L.M.S.W., is a behavioral health therapist at MyMichigan Health.