We all were exposed to the shock of a mass shooting in Las Vegas just over one week ago. While our concerns go out to the loved ones of the deceased and to the survivors, it is very clear that many people will have to cope with long term effects of the trauma. I work with many survivors of post traumatic stress events. The question always arises: psychologically speaking, why do such events throw us out of our feelings of normalcy whether or not we were impacted directly? In part, it is that such horrific events ruin our assumptions about how safe the world is and the extent to which we can believe in the just world idea. That is the belief that many of us acquire during our development, namely that people get what they deserve. So, if bad things happen to you, you must have deserved it. However, that is not true but unfortunately contributes to the lingering anxiety and unrest felt by survivors as well as observers of terrible events.
I just read a good piece on the topic by Melanie Greenberg, Ph.D., dated 10/2/17 in Psychology Today and titled "Coping with the Psychological Trauma of a Mass Shooting". She noted that:
"According to psychological theory (Janoff-Bulman 2002), traumas create long-term distress not only through the neurobiological effects of experiencing a threat to life but also because they shatter our assumptions about the world. Specifically, they challenge the assumptions that:
The world is safe and predictable
The world is just and meaningful; good people experience good outcomes
The world is benevolent; people are inherently good"
These assumptions help us get on with our lives and not live in a constant of hypervigilance about the dangers that do exist in the world. They help us feel less vulnerable if we engage in predictable and prudent decision making, being responsible, and not acting impulsive. If we try to be a good person we believe that we will be rewarded for doing so by being protected. As Dr. Greenberg noted, "The assumption of benevolence helps us see the best in other people so we have enough trust to build new relationships, forgive others, and function in a society where we depend on others in business or in tasks of daily life."
Traumas result in the questioning if not destruction of the above assumptions about ourselves, our world, and others. Dr. Greenberg offers some strategies to help us deal with a world that does not appear as safe as it formerly did:
1. Acknowledge your feelings about the event
Don’t try to ignore your feelings because that just doesn’t work long-term. Take time to connect with your anger, fear, or sadness. Feel it in your body and understand that these are normal reactions to a trauma—even one experienced vicariously.
2. Practice radical acceptance
Acknowledge that the world isn’t completely safe and that you don’t have complete control over what happens to you. However, decide not to let this hold you back. Acknowledge but get your focus back on your own life and what is most important for you to do today. There's no need to feel guilty. You didn't do anything wrong.
3. Don’t overestimate the personal danger
When mass shootings happen, it is typical to overestimate the likelihood of this type of event happening to us. In reality, there are millions of people who go to concerts or visit Las Vegas without experiencing harm. Avoid this overestimation and get yourself back to rationally evaluating the actual likelihood of danger, which most often is far less than you are estimating.
4. Do something active to cope
Take some action to calm herself, express your anger, or reach out to the victims in some way. You can talk to other people, donate money, or write down your thoughts and feelings. Consider advocating for better prevention and treatment of mental health and addictions.
5. Try to live a meaningful life despite societal trauma
As Dr. Greenberg noted, "Focus on the good that you can do in the world and the things that make your life meaningful. You can’t stop all the bad things in the world but you can live by your values, speak up against injustice, and be a positive influence in your family and community."
You can best respond to such events by acknowledging your feelings, comforting yourself in various ways, and take actions to feel/be more in control of your world. If you would like more information about stress, its effects on your life, and strategies to manage it better, you are invited to check out our recently published book (I Can't Take it Anymore: How to Manage Stress so It Doesn't Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., P.H.N.) available at https://www.amazon.com/dp/1542458056 . If you would like more information about the authors and the book, you can go to the book website at www.manageyourhealthandstress.com.
Best wishes for your success on your life journey.
Dr. Paul Longobardi
For information on these and related topics, please see my website at www.successandmindset.com