Coping with Emergencies

Every once in a while, we undergo traumatic incidents in our state, which may cause various stress responses. It is important to know that this is a normal response to abnormal situations. In most cases, there will be a gradual sense of relief in emotions and feelings over time. It is clear that it is impossible to completely forget traumatic events that we experienced, but even the memory, initially so pervasive and even involuntary, will become more tolerable and less pervasive the more time passes.

The feelings and emotions may accompany all of us for a few days, but as said above, they will decrease in their severity until they disappear within about a week. If you or anyone in your family feel that your feelings not only do not improve but actually get worse, do not hesitate to seek professional help.

Children's responses in stressful situations and guidelines for short-term intervention

You should remember that while responses to a catastrophe are very personal, there are many responses that many people feel. This information will guide you on how to help yourself get better and get back to normal functioning or how assist family members who witnessed the incident firsthand.
The first thing that you should remember is that painful feelings are an inseparable part of a normal response to an abnormal situation.

Normal emotions and feelings in response to the situation

• Feeling of helplessness: what could I have done in such a terrible situation?
• Anger: over what happened, over what is happening, over what allowed such a situation to happen
• Questions: why me? Why me of all people? Why in my community? Why to the ones I care about most?
• Stress: life suddenly seem much less safe, much less predictable, much more threatening. Will I break?! What will happen to me now? What will happen to my loved ones?
• Shame: for feeling so helpless, for reacting the way that I do, for needing help
• Guilt: for being better off than others, for not doing enough to prevent this situation
• Numbness: avoiding thoughts or feelings about certain things, feeling that the future no longer seems so "rosy", lacking joy in life
• Difficulty concentrating: repeated thought cycles about the things that happened in the catastrophe, difficulty remembering
• Nightmares: about the incident that wake us from our sleep with a start
• Agitation: about every little thing, desire for absolute quiet

Normal physical reactions in response to the situation

• Weariness and fatigue
• Difficulty sleeping
• Difficulty breathing
• Crying, choking sensation
• Sensations of pressure in the chest
• Sensations of rapid pulse
• Diarrhea or frequent urination
• Muscle tension
• Lightheadedness
• Loss of appetite
• Waking up with a start from a bad dream associated with the incident
• Alarm from sudden noises that are not usually alarming
• Tremors
• Sensations of heavy legs

These responses do not necessarily appear, but if they do, it is important to remember that they are part of the body's response to the enormous danger that you have been exposed to.
Sometimes people are surprised by the fact that they are able to laugh, to talk about daily life and to feel that everything is alright, then suddenly remember something associated with the incident that they were in and all of a sudden they feel moody and tense again. This is a normal phenomenon associated with the processes by which memories are organized in our brain. It should be passing.

How to try and overcome

Different people have different pace in which they overcome traumatic events. Some of us may need more time or more help than others (from family, friends and professionals).
Talk about it. The first step on your way to overcome the trauma is by expressing yourself. do not be afraid to tell the story again and again, if you are comfortable doing this and if the person you are talking to is interested in listening to it. Let the story and the feelings flow from you. do not fear that you will lose control if you express your feelings. On the contrary. "Forcibly" blocking emotions that you wish to express may cause further issues later on. Crying, for example, is a natural response that brings with it release and relief. do not "stifle" or "block" your emotions. Nobody has the right to judge you for what you feel. If you share your feelings with your loved ones, it may make it easier for you and may help them understand what you have been through. Express yourself and allow others around you to express themselves.

• Food and drinks: try to bring yourself to eat, even small portions, make sure to drink enough fluids (and try to avoid coffee and alcohol)
• Sleep: make sure that you go to sleep before midnight, do not eat too much before bed and do not drink any coffee or caffeinated tea before going to sleep. If you are having trouble falling asleep or if you are waking up during the night, try avoiding mid-day naps
• Rest: even if you only slept for 4 hours during the night, do not worry. Your body is rested. If you are having trouble falling asleep, try to rest at least. Listen to music that you love or watch a favorite movie or show
• Realistic expectations: do not expect feelings and emotions to simply vanish with a snap of the fingers
• Routine: make sure that you take gradual steps towards resuming your normal routine
• Staying active: try to stay active and help others, on the condition that this help does not harm you
• Belonging: try to be part of a group that you care about, be it family members, friends, coworkers. You should discuss your needs within the framework of this group, and express your feelings without embarrassment. Of course, it is just as important that you allow other members of this group to speak their mind too
• Receiving support from other people: you should not reject offers of support from other people. There is no shame in relying on the support of others, especially in the present situation. Sharing your feelings with other people is important
• Driving: if you drive a car, try to drive more carefully than usual and take more precautions, both at home and at work. Tension creates confusion and people are more accident-prone when they are tense
• Avoid smoking: if you do not smoke, avoid smoking as much as possible. If you smoke, try to not increase your tobacco consumption
• Relaxation: only take anti-stress medication with a physician's recommendation and supervision. Try to find ways (such as relaxation, sports, breathing, meditation) to replace your need for medications in order to avoid a situation where you take these medications habitually
• Prayer: many find comfort and solace in prayer and faith during difficult times, as well as by reading about what is happening to them during these situations
• Sports: some people find that physical activity such as walking or swimming helps them, while others find relief in the exact opposite, in relaxation and meditation
• Distractions: sometimes you may find that humor, guided imagination or distraction in the form of watching a "normal" movie on the television can help
• Self-care: even when the situation requires you get a lot done, you must make sure that you get enough rest, sleep and enough time with those you care about (family and friends)

What will be the signs that my condition is improving

• Getting back to routine: work, house chores and family
• Appetite is back
• Sleeping at least 4 hours a night
• Decrease thought cycles about the traumatic incident
• When you remember the traumatic incident, you do not cry immediately
• Improved concentration. you are able to read a book or an article or watch a program and recall what was it about
• Humor is back
• Old habits are back
• Drive and energy to do the things that you always loved to do
• Signs that "you are back to your old self" that only you know about. Think about them, search for them and give yourself a sign when they appear

The signs described above are encouraging signs, but they do not always negate a persisting difficulty. If despite these encouraging signs you still feel the need to consult, go ahead and do so.
List of emotional support hotlines

When to seek professional help

• When you are feeling that you no longer control your feelings, your emotions or your physical responses, despite attempts to control them, and this feeling does not improve over time
• When your thoughts and feelings are growing restless and even worsen
• When you are feeling ongoing numbness or if you are unable to find peace and quiet for yourself over a period of time
• When you are unable to sleep for several days straight
• When you are unable to find someone to share your feelings with, and you feel a strong need to do so
• When your relations with your family members or coworkers are extremely disrupted
• When you are unable to function over a long period of time

Even when you seek professional help, remember that this does not mean that you are no longer "the same person" that you previously were. Remember that this is an abnormal situation and that the hardships that you are facing are temporary and well-documented and that professionals have non-complicated ways to assist you and help you return to normal functioning. This return to normal functioning takes time, and emotional pain is an inseparable part of the process. Most people find that they emerge out of this situation stronger, smarter and more experienced.
List of emotional support hotlines

Video: how to calm a person down after a siren (Hebrew)