Help Is A Phone Call Away

OLYMPIA – As the traumatic events of Tuesday, September 11, 2001, unfold and more is learned about the damage and loss of life across the country, many individuals of all ages may be experiencing a strong emotional response. The Mental Health Programs and Red Cross in Thurston and Mason Counties have some points people can use to gauge their feelings and to cope with those feelings and also have suggestions of where you can turn for help.

This tragedy affects all of us. Everyone needs to understand and recognize that the fear and anger they may be experiencing is a normal reaction to this unusual event. Support is available for anyone who may be experiencing emotional and behavioral symptoms and/or are having difficulty returning to their daily routine. If you are feeling distress or see somebody in your family, workplace or school who is in distress, you can call your local crisis clinic for assistance. If further help is needed, the crisis clinic can provide information as to where else you can turn.

The local crisis clinic number is (360) 586-2800 or 1-800-627-2211.

Following are some reactions common to people who experience traumatic stress after a crisis or disaster. Although these thoughts, feelings and actions can be very upsetting, people should try to remember that they are normal reactions to what can be an abnormal and very stressful situation.

§ Recurring dreams or nightmares;

§ Reconstructing the events surrounding the disaster in an effort to construct a different outcome;

§ Trouble concentrating or remembering things;

§ Questioning your spiritual or religious beliefs;

§ Repeated thoughts or memories of the disaster which are hard to stop;

§ Feeling numb, withdrawn or disconnected;

§ Experiencing fear and anxiety when things remind you of the event;

§ Feeling a lack of involvement or enjoyment in everyday activities;

§ Feeling depressed, blue, or down much of the time;

§ Feeling bursts of anger, or intense instability;

§ Feeling a sense of emptiness or hopelessness about the future;

§ Being overprotective of your safety and your family's safety;

§ Isolating yourself from others;

§ Becoming very alert at times, and startling easily;

§ Having problems getting to sleep or staying asleep;

§ Avoiding activities, people or places that remind you of the disaster;

§ Having increased conflict with family members;

§ Keeping excessively busy to avoid thinking about the disaster;

§ Being tense or crying for no apparent reason.

How children display their response to the disaster may be different than for an adult. If you haveconcerns for how your child is reacting please contact the crisis clinic, your family physician, the Red Cross, a local mental health center or other professional.

Suggested coping strategies to lessen the impacts of any changes in thoughts, feelings and/or actions:

Try to keep some family routines in place such as regular meal times and other family rituals. These will help you to feel as though your life has some sense of order.

1. Upsetting times can cause people to drink alcohol or to use other drugs in a way that causes other problems. Try to cope with your stresses without increasing your drinking or other drug use. Increasing usage will not help in the long run.

2. Healthy practices, such as eating well and getting enough sleep are especially important in times of high stress.

3. Try not to be too hard on yourself or others when your reactions become excessive. This can be a difficult time and everyone's emotions are closer to the surface.

4. Don't let yourself become isolated. Maintain connections with your friends, relatives, neighbors, co-workers and church members.

5. Talk about your thoughts and feelings as often as you feel the need. Repeatedly talking about the event and your reactions is part of the grieving and healing process.

6. Do not make unreasonable demands on yourself. Allow yourself time to feel better. Give yourself permission to slow down. Give yourself permission to be distracted and make mistakes.

7. Avoid engaging in activities that will add to your problems. As much as possible, spend time with people who have a positive influence on you.

8. Provide some balance to the negative things that have gone on by doing something special and/or constructive for you. Think about something that makes you feel good, and make it happen.

9. Above all realize that what you are experiencing is normal for a traumatic situation. Be understanding of yourself.