Coping after a crisis

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If you are currently experiencing a life-threatening emergency, please call 911 or go to the nearest hospital emergency room immediately. If you’re thinking about harming yourself, call the National Suicide and Crisis Lifeline at 988, or the 24-hour National Suicide Prevention Lifeline toll-free at 1-800-273-8255 to be connected to a trained counselor at a suicide crisis center nearest you. For youth under the age of 18, call the Division of Child and Family Services’ (DCFS) Mobile Crisis Response Team (MCRT) at 702-486-7865 in Southern Nevada or 775-688-1670 in Northern Nevada.

Critical Events and Aftershock

You have experienced a traumatic event. Even though the event may be over, you may be experiencing some strong emotional or physical reactions (aftershocks). It's very common and quite normal to experience such reactions. Some reactions may appear immediately after the event, while others may appear a few days later. In certain cases, the reactions may appear weeks or months later.

These reactions are neither a sign of weakness nor an indication you're not handling the situation well. Rather, they're simply the way your body is attempting to deal with the event.

Generally, the severity of the reactions will begin to lessen within a few days or weeks. This doesn't mean that you can expect to forget the event entirely. With the passage of time, however, you'll be able to put the event into perspective and complete the healing process.

So you won't be caught off guard, here are some very common signs of ‘aftershock’:

Physical

  • Fatigue
  • Nausea
  • Muscle tremors
  • Chest pain*
  • Difficulty breathing*
  • Elevated blood pressure*
  • Rapid heart rate*
  • Headaches
  • Dizziness
  • Sweating
  • Chills
  • Shock symptoms*
  • Fainting

* These indicate the need for a medical evaluation

Thinking

  • Blaming someone
  • Confusion
  • Poor decision-making
  • Heightened or lowered alertness
  • Poor concentration
  • Memory problems
  • Poor problem solving
  • Poor abstract thinking
  • Loss of orientation to time or place
  • Nightmares
  • Intrusive images
  • Disbelief
  • Flashbacks
  • Self-blame

Emotional

  • Anxiety
  • Guilt
  • Grief
  • Denial
  • Severe panic (rare)
  • Fear
  • Loss of emotional control
  • Depression
  • Apprehension
  • Feeling overwhelmed
  • Anger and agitation
  • Irritability
  • Sense of vulnerability
  • Feelings of loss
  • Feelings of helplessness

Behavioral

  • Change in speech patterns
  • Withdrawal
  • Emotional outbursts
  • Suspiciousness
  • Loss or increase of appetite
  • Increased alcohol consumption
  • Inability to relax or sleep
  • Increased alertness
  • Startle reflex intensified
  • Pacing
  • Erratic movements
  • Restlessness

Helpful Suggestions for Coping with Critical Events

  • Don't be frightened by traumatic stress reactions. Also, don't be surprised if it takes a little time before you start feeling like your old self again.
  • Don't withdraw. Take time to share your thoughts and feelings with your family members and supportive coworkers.
  • Keep your daily life as normal as possible to reduce stress. Don't start any new or major projects unless absolutely necessary until you're feeling better.
  • Do things that help you feel good and increase your feelings of self-control.
  • Stay busy but don't forget to take time for relaxation and leisure activities.
  • Get some exercise, even if it's just a walk in the neighborhood.
  • Be sure you eat properly and regularly -- even if food doesn’t have its normal appeal.
  • Avoid the temptation to escape with drugs and alcohol.
  • Limit your intake of caffeine and sugar, especially if you're having difficulty sleeping.
  • If you're having difficulty sleeping, don't lie there tossing and turning. Get up and do something until you're able to fall asleep.
  • Be prepared for "trigger" stimuli that may cause
  • a stress reaction (for example, seeing an article
  • about a similar event in the newspaper).
  • Work towards eventually accepting the event and coming to peace about its consequences.
  • Seek professional counseling if necessary.

How to Help Your Friend or Loved One

  • Spend time with the person who experienced the trauma. Very often you don't even have to say much -- just "being there" for them can be as helpful as anything you might be able to say.
  • Encourage them to talk about their feelings and emotions. Don't try to fix anything or try to rationalize why the event happened. Your role is to be a good listener.
  • Be respectful if they request some private time. But don't assume they want to be alone just because they don't seek you out first.
  • Offer specific assistance. Avoid saying something vague, such as "How can I help?" Instead, say something such as "Can I help by taking care of the kids tonight?" or "Would it be OK if I brought dinner over tonight?"
  • Remember that anyone can be affected by a traumatic event.
  • Sometimes people in trauma say or do things they wouldn't do under normal circumstances. Don’t take it personally.
  • Offer to accompany them to any events associated with the trauma (funerals, hospitals, court, etc.).

Schedule a visit

To schedule a visit with an EAP counselor, please visit bhoptions.eapintake.com. You can also schedule a visit in-person or by phone by calling Behavioral Healthcare Options at 1-800-280-3782, TTY 711. 

You have the right to receive help and information in your language at no cost. To request an interpreter, call the toll-free member number on your plan ID card or plan documents.