Crisis Response – what is normal?

Some normal / common responses you might experience from a crisis impacting your community may include (Canadian Red Cross):

• Trouble sleeping
• Muscle tension and bodily pains
• Headaches
• Difficulty concentrating
• Guilt
• Anger
• Sadness
• Trying to avoid being reminded of the crisis situation
• Nausea
• Fixating on the event
• Withdrawing from other people
• Some people may not feel anything at all

As a parent or caregiver, you may see some similar responses in children. Other things to look out for include (Canadian Red Cross – Parents and Caregivers):

• Fears of new crises or disasters
• Changes in behaviors, such as activity level, outbursts or withdrawal
• Change in appetite
• Regressive behaviors

You may need additional support managing stress if you are feeling other symptoms, such as (SAMHSA):

• Difficulty communicating thoughts or feeling confused
• Trouble with hearing or seeing
• Limited attention span
• Becoming easily frustrated
• Experiencing overwhelming feelings of guilt or self-doubt
• Feeling hopeless
• Experiencing continuous crying or mood swings
• Feeling reluctant to leave home
• New or increased use of substances. (Looking for support? Visit our “Need Help” page.)
• Worsening symptoms of pre-existing medical conditions

Recovering from these feelings, and starting to feel normal again, can take time.

Some positive coping skills that may be helpful as you navigate these times are (Canadian Red Cross, Mental Health America, SAMHSA):

• Allowing yourself to feel sad and grieve the situation or any loss or impact to yourself, your family and your community
• Asking for help when you need it
• Accepting support and assistance from others who want to help
• Taking time to connect with other people – take a walk together or enjoy a cup of tea with someone
• Making plans for the future
• Meditating and listening to calming music
• Talking with a friend, family member or faither leader about how you are doing.
• Easing into things and taking things one at a time
• Give someone a hug
• Taking care of yourself – it’s hard to pour from an empty cup.
• Moving your body – try gentle stretching or taking a walk to relieve stress.
• Eating well, drinking water and getting rest will help you and your family.
• Reestablishing or maintaining routines.
• Taking time to do something that make you feel happy.

Sometimes individuals experience negative coping skills when dealing with a crisis or trauma, which could be another reason to seek extra support (U.S. Department of Veteran Affairs). These might look like:

• Substance use (Looking for support? Visit our “Need Help” page.)
• Avoiding people or social connections
• Being on high alert / feeling constantly on guard
• Avoiding reminders of trauma
• Exhibiting angry, violent or dangerous behavior
• Working too much in a way that causes you to loose sleep, not maintain connection, or impacts your life in other ways

If you are concerned about yourself, a friend or a loved one, who may be experiencing these problems or may be struggling to function, consider contacting a doctor or other health professional.