Building resilience to manage indirect exposure to terror

Acts of terror are purposefully designed to scare people and make them fearful for the safety of their community and their loved ones. The incidents are random, unpredictable, intentional and often target defenseless individuals. When these events occur, it is common to feel anxious and concerned about the future. Being asked to report suspicious activity is meant to make people more aware, and not designed to make them become overly suspicious or worried.

Resilience is the ability to adapt well to unexpected changes and events. Resilience skills can help people manage distress and uncertainty. Many of these skills are essential ingredients for creating a healthy lifestyle. Adopting them can improve your emotional, physical, and spiritual well-being. After traumatic events, it is helpful to reach out to others and express empathy. It can also be an opportunity to learn more.

Information can help us understand these events, make plans for potential future responses, and take steps to increase our sense of safety. Active participation in the community will increase our connectedness to others.

Take a news break. Watching endless news coverage of the event can make your stress level increase. Although you'll want to keep informed—especially if you have loved ones affected by the disasters—take a break from watching the news. Try to be particularly sensitive to your children's exposure and be prepared to answer questions they may have about how or why this traumatic event occurred. Look for answers together.

Keep things in perspective. While tragic events do occur, they are relatively rare. If you start to feel overwhelmed, remind yourself that what happened isn’t an indicator of how the future will go, and that you and others have the ability to make adjustments. Identify the ways that you already take action to be safe and secure. Appreciate the many things you do that are a positive source of well-being and strength for yourself and others. Recognize that government agencies, affiliated organizations, and trained officials throughout the country are working to prevent, prepare for, and respond to acts of terror.

Have a plan. Having an emergency plan in place will make you feel in control and prepared for the unexpected. Establish a clear plan for how you, your family, and friends will respond and connect in the event of a crisis. Have a family or neighborhood meeting to talk about whom to call in emergencies and designate a place to meet if you can't reach someone by phone. Make a plan for your pets and a list of items you will need to take in an emergency. The Red Cross offers information on preparing an emergency kitopens in new window, making a plan, and being informed.

Help others. A number of organizations, like the American Red Cross, Medical Reserve Corps, and state health and mental health agencies are set up to provide support and aid when a disaster occurs. Assisting others in their time of need can also benefit the helper. Volunteer opportunities are often available in your local community, regardless of your proximity to the disaster site.

Keep connected. Maintaining social networks and activities, both in person and electronically, can provide a sense of normalcy, and offer valuable outlets for sharing feelings and relieving stress. Accepting and giving help and support from those you care about and who care about you can strengthen resilience.

Building your resilience can be an important part of preparing for the unexpected. It is a psychological tool that can help us deal with anxiety and fear. Taking a course on psychological first aid can help you feel more prepared to support your family and others during and after the event, and will build your resilience. If you are feeling stuck or overwhelmed and unable to use the tips listed above, you may want to consider talking to someone who can help, such as a psychologist or other mental health professional. Turning to someone for guidance may help you strengthen your resilience and persevere through difficult times.

Thanks to David Romano, PhD, and Rebecca Thomley, PsyD, who assisted with this article.