Information about what happens after a distressing or frightening event:
For the first few weeks after experiencing a distressing, frightening or traumatic event, it is normal to notice a range of reactions.
Early stages
In the early stages following such an event, psychological professional help is not usually necessary. In fact it can be unhelpful to act too soon.
A normal range of emotions might include:
- Emotional reactions such as feeling afraid, sad, tearful, horrified, helpless, overwhelmed, angry, confused, numb or disorientated
- Having distressing thoughts and images of the incident
- Nightmares, disturbed sleep or insomnia
- Feeling anxious
- Low mood
- Fatigue
- Feeling ‘jumpy’ or on edge.
These reactions are part of a natural process of making sense of events after something difficult has happened. Not everyone experiences this, but many people do.
What to do
The most important things to do during the first days and weeks afterwards are to look after yourself, and each other.
This should start with meeting your basic needs:
- eat and hydrate.
- sleep and rest.
- avoid drugs and alcohol.
- be kind to yourself - take pressure off yourself in whatever way you can
- try to do normal things with other people.
- get support from those you trust and would usually go to for support.
- talk about the incident if you feel you would like to, but if it doesn’t feel like the right time yet, don’t force yourself.
Where can I go to talk about this in the early stages?
If it has been less than four weeks since the incident, it might be most helpful to talk things through with trusted family, friends or work colleagues. Talk as much or as little as you feel comfortable with.
If you would prefer to talk to someone separate, a listening service might be helpful.
You can call Samaritans free any time, from any phone, on 116 123.
When should I seek more help?
Most people will notice the effects of the event gradually returning to normal over the following weeks. Experiencing waves of emotion for a little while is normal.
It is recommended that you seek professional support (for example speak to your GP, consider a self referral to NHS Talking Therapies) if one month after the event you are still experiencing the following difficulties:
- Feeling upset and fearful.
- Finding it difficult to stop thinking about the incident.
- Having nightmares.
- Feeling more irritable.
- Feeling more jumpy.
- Struggling to work or look after your home and family.
- Starting to have relationship difficulties.
- Using drugs or drinking alcohol more than usual.
- Acting very differently to before the trauma.
- Struggling to enjoy life.
- Feeling emotionally numb.
If at any time you are feeling unable to keep yourself safe, please contact crisis services on one of the numbers below:
- 0800 145 6570 (Sefton and Liverpool)
- 0800 051 1508 (Halton, Knowsley, St Helens or Warrington)
- call NHS111 by dialling 111 and selecting option 2 to speak to a dedicated member of the mental health team.
You can use this link to find the NHS leaflet on Coping with stress following
a major incident.