Factsheet
Coping With Traumatic Events
Support after a traumatic or distressing event.
Whether you witnessed events first-hand, know someone involved, or have been affected by media coverage, strong reactions are completely normal.
Common reactions after a traumatic event
People experience trauma in different ways. You may notice:
What you might notice
- Shock, disbelief or numbness
- Fear, anxiety, a sense of danger
- Sadness, anger or frustration
- Guilt or helplessness
- Fatigue or disrupted sleep
- Tight chest or rapid heart rate
- Headaches, loss of appetite
- Restlessness or difficulty concentrating
- Avoiding reminders of the incident
- Seeking constant news updates
- Wanting to keep busy, or withdrawing
- Heightened protectiveness toward family
These responses are normal, and for many people they ease over time.
“Ask a therapist: How to cope with distressing events and bad world news” — ReachOut, featuring clinical psychologist Nasalifya Namwinga.
When to seek further help
If your feelings are overwhelming, persistent, or impacting daily life, please reach out for professional support.
Crisis and support services
- Lifeline — 13 11 14
- Beyond Blue — 1300 22 4636
- Kids Helpline (ages 5–25) — 1800 55 1800
- MensLine Australia — 1300 78 99 78
You don't have to navigate this alone.
Practical ways to support your wellbeing
These strategies can help you regain a sense of safety and grounding.
Limit media exposure
Continuous news and social media updates can heighten distress.
- Set specific times to check updates
- Choose reputable sources
- Avoid graphic content
Use grounding techniques
Grounding helps your body and mind re-establish a sense of calm.
- The 5–4–3–2–1 technique (see the handout below)
- Slow breathing exercises
- Holding something cool or textured
- Feeling your feet on the ground
Maintain your daily routine
Predictability helps restore a sense of control and normalcy.
Connect with others
Talk with someone you trust — a friend, family member, neighbour, or community member.
Take care of your body
Eat regularly, stay hydrated, walk outdoors, stretch, and rest when you can.
Do things that bring comfort
This might include listening to music, spending time with pets, reading, crafting, or watching a favourite show. Find out more about how music can help your wellbeing at tuneinnotout.com, and more self care tips in our Self Care for Beginners factsheet.
Wellbeing Planner
A fill-in guide to help map out your self care.
Grounding Techniques
Including the 5–4–3–2–1 technique.
Supporting children and young people
Young people may express trauma differently — through behaviour changes, questions, clinginess, withdrawal, irritability, or sleep issues.
Helpful tips for adults
Our youth health and wellbeing portal, Tune In Not Out, has a section dedicated to coping with traumatic incidents — videos, factsheets and even music playlists for young people.
Additional parent resources:
- Kids Helpline — Resources for Parents
- Lifeline — Support Toolkit: Techniques and Guides
Supporting your community as a Lion
Lions often play a significant role in helping communities navigate difficult times. Ways you can support include:
- Checking in on vulnerable or isolated individuals
- Hosting a low-key cuppa & chat event to give people a space to connect
- Sharing ALWF and Tune In Not Out resources with club members and families
- Encouraging others to seek professional support when needed
- Being a calm, informed presence in your community
You don't have to navigate this alone either
Visit alwf.org.au/support for further options, or call Lifeline: 13 11 14.