Coping with Fear of Violence

In an era where active shooter events or other terroristic threats are common in the news, it is natural for us to react in fear. Unfortunately, the 24/7 news cycle and our instant access to social media causes us to focus on violent events. Even though the likelihood of a mass shooting or other violent event is low, the news of this kind of violence can leave people fearful.

Additionally, for anyone who has experienced personal or systemic violence, news of a violent event can trigger strong emotions or memories of past trauma. Fear of violence can have a significant mental, emotional, physical, or spiritual impact. It can also lead to a trauma response. Trauma is the exposure to actual or threatened death or serious injury, causing significant distress or impairment. Trauma responses may include: 

• Re-experiencing the event through flashbacks or nightmares
• Avoiding thoughts, people, or situations
• Having a negative mood or thoughts, such as fear, blame, or guilt
• Showing signs of irritability, difficulty concentrating, or sleep issues

These symptoms can intensify if the threat is repeated or ongoing, or if you are already living with other stressors in your life, such as health concerns or the recent death of a loved one. If you experienced previous violence such as childhood abuse, workplace violence, war, or domestic violence, recent threats are likely to trigger past memories and responses. When old trauma memories are activated, the emotions you feel today may be just as intense as those you experienced during a previous traumatic event.

Coping with fear and trauma

Use the strategies below to build resilience and help you cope when you are in a state of fear.

Set boundaries around media consumption. Constant access to news and social media means that bad news can easily overwhelm us. It’s important to control when you consume media and how much you consume. Consider strategies like:

• Making the conscious choice to not watch the news right before bedtime.
• Leaving your phone in another room so you don’t check social media from bed.
• Setting a timer to limit newsfeed access to certain parts of the day.

Practice mindfulness. Fear tends to pull us away from being present in our lives. When triggered, it causes us to relive the past or worry about what might happen in the future. Practice mindfulness by doing short breathing exercises or guided meditation. Learn more about Mindfulness Practices for Managing Anxiety and Stress.

Get enough exercise. Exercising doesn’t just help us feel physically better; it’s also great for improving mental health. Trauma tends to “get stuck” in our bodies, so choosing to move around can help. Consider something like:

• Having a walking work meeting
• Taking a lunchtime yoga class
• Going on a weekend hike with loved ones
• Going for a morning walk or run
• Lifting weights after work

Practice gratitude. Gratitude is showing appreciation for the people and things we have in life. It boosts our mood, improve well-being, helps us cope with trauma or crisis.

Be gentle with yourself. Know that you are not alone in experiencing strong reactions to violent events. Don’t be hard on yourself if you can't concentrate at work or keep your cool around your partner or kids. Ask yourself, “What’s one thing I can do to be kind to myself today?” If you feel distressed or triggered, know that these are normal responses.

Consider getting help through EAP. Our professional counselors are trained to help you during difficult times and teach you strategies to cope with the trauma and stress that come with the news of a violent event. Request a counseling appointment or call us at 877-313-4455.