Over the next few weeks, you may experience a number of reactions to
the current tragedy. Having a reaction is both normal and expected. Following is
a list of common reactions to stressful events and situations.
| Physical Reactions |
Cognitive Reactions |
Emotional Reactions |
| Fatigue/exhaustion
Sleep disturbance
Underactivity/over activity
Digestive problems
Change in appetite
Nightmares
Muscle tremors/twitches
Headaches
Startled reactions |
Difficulty concentrating
Difficulty solving problems
Flashbacks of the events
Memory disturbance
Difficulty making decisions
Preoccupation with the event
Lowered attention span
Violent fantasies
|
Guilt
Feelings of helplessness
Emotional numbing
Fear/anxiety
Overly sensitive
Sense of hopelessness
Hypervigilance
Anger/irritability
Moodiness |
In addition to the above reactions, you and/or your students may experience
a period of mild to moderate depression. These symptoms include:
| Poor appetite
Social withdrawal/isolation
Persistent sad mood |
Insomnia
Loss of sexual drive
Sleep disturbance |
Lethargy/low energy
Difficulty concentrating
Intrusive thoughts
|
Again, these are normal reactions. Although painful, they are part of the
recovery process. Where there is little anyone can do to take away these
uncomfortable feelings, there are several things you can do to speed up the
recovery process.
Things to try:
1. Within the first 24 to 48 hours, engage in periods of strenuous physical
exercise alternating with relaxation (soothing music would be an additional
bonus to your system)
2. Structure your time. Keep busy and keep your life as normal as possible
3. Don't berate yourself for having these reactions. After all, they are
signs of your humanity.
4. Talk to people about your feelings, fears, and uncertainties.
5. Do not attempt to numb your emotional pain with drugs or alcohol.
6. Reach out to others and spend time with people you trust and cherish.
7. Help someone express his or her feelings. Such a shared
experience can be very cathartic.
8. Give yourself permission to fall apart, feel rotten, and cry.
9. Keep a journal. Write your way through those sleepless hours.
10. Pray, meditate, and appreciate the sanctity of life. Tomorrow is never
promised.
If after several days, you find that you are still having difficulty
resuming your normal routine, don't hesitate to seek counseling. Many
workplaces, schools and social service agencies are offering counseling
services. In addition, the American Psychological Association has a
toll-free number, 1-800-964-2000, for information on counseling resources
in your area.
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