Post Event Care
Helping Yourself and Others Recover
Surviving an active shooter event doesn’t end when the shooting stops. What happens afterward—both physically and emotionally—is just as important. Whether you were directly involved, helped others, or witnessed the event, the aftermath can be overwhelming. Let's go over some key things to expect and how to take care of yourself and others.
What You Might Feel (And Why It’s Normal)
Surviving violence triggers intense emotions. Here’s what you and others may experience in the hours and days afterward:
🔥 Adrenaline Crash – After extreme stress, your body and mind might feel totally drained. You may feel shaky, exhausted, or even numb.
😰 Hyper-Vigilance – You might feel constantly on edge, jump at loud noises, or feel like danger is still present.
💤 Sleep Issues – Trouble sleeping, nightmares, or waking up anxious are common.
🤯 Memory Gaps – You may have trouble remembering details or feel like things happened in a blur.
😡 Emotional Swings – You might go from relief to anger to sadness quickly. Or you might feel nothing at all, which is also normal.
👉 The important thing? Whatever you're feeling is a normal reaction to an abnormal event. Give yourself space to process.
Ways to Cope and Take Care of Yourself
You’ve been through something traumatic. Healing takes time, but here are some steps to help:
✅ Talk to Someone – Whether it’s a friend, family member, or therapist, talking helps. Even if you don’t think you "need it," getting thoughts out of your head can make a big difference.
✅ Limit the News – Watching endless news coverage can make anxiety worse. Get the facts, then step away.
✅ Stay Active – Exercise, even if it’s just a walk, helps burn off stress and regulate your body’s adrenaline.
✅ Focus on Routine – Getting back to a normal routine—eating, sleeping, and working—helps your brain feel safe again.
✅ Give Yourself Time – There’s no deadline for “feeling okay.” Recovery looks different for everyone.
Helping Others Who Are Struggling
If you notice a friend, co-worker, or loved one struggling after an event, here’s how you can support them:
👂 Be a Listener, Not a Fixer – Sometimes people don’t need advice, just someone to hear them out. A simple “I’m here if you need to talk” goes a long way.
📉 Watch for Warning Signs – If someone stops showing up to work, isolates themselves, or seems stuck in a dark place, they may need professional help.
💪 Encourage Action – Suggest small things like a short walk, getting outside, or even just grabbing a coffee. Action (even small) helps recovery.
Final Takeaway: Recovery is a Process
Getting through an active shooter event is one thing—moving forward is another. You don’t have to "get over it" overnight. Whether you take days, weeks, or months to feel okay again, you’re not alone in this.
💡 One last tip? Find something positive to focus on—whether it’s spending time with loved ones, taking a self-defense class, or even helping others prepare for emergencies. Taking back control is one of the best ways to heal.
Helping Yourself and Others Recover After an Active Shooter Incident
Surviving an active shooter situation doesn’t mean the danger is over. What follows—physically, emotionally, and mentally—can be just as challenging. Whether you were directly involved, helped others, or witnessed the event, the aftermath can feel disorienting and overwhelming.
Here’s how to understand what’s happening in your body and mind, and how to support yourself and others on the path to recovery.
What You Might Feel (And Why It’s Totally Normal)
Violent, high-stress events trigger powerful biological and emotional responses. Knowing what to expect can make the process of healing a little less confusing.
🔥 Adrenaline Crash
Once the threat has passed, the intense energy that kept you going may vanish. You might feel shaky, exhausted, or emotionally numb. This is your nervous system resetting.
😰 Hyper-Vigilance
Your brain may stay stuck in “survival mode.” Loud noises might startle you, you may feel like danger is still nearby, or feel constantly on edge.
💤 Sleep Disturbances
Trouble falling asleep, frequent waking, vivid dreams, or nightmares are all common reactions.
🤯 Memory Gaps or Confusion
You might not remember exactly what happened—or it may feel like everything happened in a blur.
😡 Emotional Rollercoasters
Relief, anger, sadness, guilt, gratitude… these emotions might come in waves—or not at all. Some people go numb. All of it is valid. You’re not broken, you’re human.
💡 Bottom line: You’re not overreacting or “doing it wrong.” Trauma responses are normal after abnormal events. Don’t judge yourself—be patient.
Ways to Take Care of Yourself
Healing takes time, and there’s no perfect formula. But there are steps you can take to start feeling more grounded and in control again.
✅ Talk It Out
Find a safe person to talk to. This could be a friend, family member, peer, or trained counselor. Even saying "I don't know how I feel" is a powerful first step.
✅ Set Boundaries with News
Staying glued to headlines can retraumatize you. Stay informed, but limit your intake—especially graphic content or social media speculation.
✅ Move Your Body
Gentle activity helps regulate your nervous system. A walk, stretch, or light workout can burn off adrenaline and anxiety.
✅ Rebuild Routines
Reintroduce a sense of normalcy. Wake up at your usual time, eat regular meals, and keep up with small responsibilities. Routine = safety for your brain.
✅ Practice Self-Compassion
Healing isn’t linear. You may feel okay one day and overwhelmed the next. That’s normal. Allow yourself grace.
Supporting Others Through Recovery
Trauma doesn’t just affect individuals—it ripples through communities. Whether you're a friend, co-worker, manager, or loved one, here’s how to be a steady presence for someone who’s struggling:
👂 Just Listen
You don’t need to have answers. Just being there, without judgment or pressure, is often enough.
📉 Notice the Signs
If someone is isolating, drinking more than usual, or seems detached, don’t ignore it. Check in.
💪 Encourage Action, Gently
Invite them to take small steps—like going for a walk or grabbing coffee. You don’t need to “fix” them, but action helps reestablish control.
When It’s Time to Get Professional Help
Some reactions go beyond normal stress and need specialized support. Watch for:
🚩 Constant flashbacks or intrusive thoughts
🚩 Insomnia or nightmares that don’t fade
🚩 Substance abuse
🚩 Persistent anger, despair, or emotional numbness
🚩 Talk of self-harm or suicidal thoughts
There’s zero shame in getting help. Therapy and crisis support aren’t signs of weakness—they’re tools for healing. If you need help finding resources, reach out to a local provider or call a crisis line.
Grounding Exercise: The 5-4-3-2-1 Method
Use this when panic, anxiety, or flashbacks hit. This technique engages your senses to bring your brain back to the present moment.
- 👁 5 things you can see
- ✋ 4 things you can touch
- 👂 3 things you can hear
- 👃 2 things you can smell
- 👅 1 thing you can taste
Do it slowly, with intention. You can teach this to others, too—especially helpful for kids or co-workers experiencing panic.
Final Takeaway: Moving Forward at Your Own Pace
Surviving an active shooter incident is life-altering. But it doesn’t define you. You get to write the next chapter.
⏳ Whether it takes weeks, months, or longer—healing isn’t a race. It’s a process.
💬 You don’t have to do it alone. There are people, communities, and tools to help you move forward.
💡 One powerful way to heal? Take back control—learn, teach, connect, and empower others.
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