Dealing with the News of Mass Shootings

Mass shootings are horrific for the people and communities directly impacted. They also evoke strong emotions in people who learn about them through news and social media. When you hear about a shooting or other acts of mass violence, you may have a range of feelings, including grief, numbness, fear, anger, or disillusionment. You may find it hard to show up at work for “business as usual,” especially if you or a loved one has a shared identity with the targets or victims of a shooting. These feelings and behaviors are typical in these situations.

Post-traumatic stress

For anyone who has experienced interpersonal or systemic violence, current events can trigger strong emotions or memories of past harm. Fear of violence can have a significant mental, emotional, physical, and spiritual impact. It can sometimes lead to a trauma response. Trauma is the significant distress or impairment caused by exposure to actual or threatened death or serious injury. Reactions may include:

• Re-experiencing (flashbacks, nightmares)
• Avoidance (of thoughts, people, or situations)
• Negative thoughts or moods (such as fear, blame, or guilt)
• Reactivity (irritability, difficulty concentrating, 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, racism, or the recent death of a loved one.

Suppose you experienced previous violence, such as childhood abuse, workplace violence, war, or domestic violence. In that case, recent threats are likely to trigger memories and past responses. When these memories are activated, the emotions you feel today may be just as intense as those you experienced during a traumatic event.

If you feel distressed, request a counseling appointment or call 877-313-4455.

Taking care of yourself & others

Multiple shootings occurring over a short period of time make emotional recovery more difficult and less stable. Racially or politically motivated shootings particularly impact members of the targeted groups.

Use the below suggestions to care for yourself and others in the aftermath of community violence.

Acknowledge your thoughts and feelings. It is common to experience a wide range of emotions following a violent event. Avoid self-talk about what you “should” be feeling.

Limit media consumption. Constant access to news and social media causes us to become overloaded by bad news easily. Take a break from – or at least minimize – social media and news consumption. Staying informed can be important, but avoiding overexposure is also important. Consider:

• not watching the news right before bedtime
• leaving your phone charging in another room, so you don’t check social media during a meal, at work, or from bed.
• setting a timer and limit access to newsfeeds to limited blocks of time.

Minimize toxic interactions. Reduce the effect of negative, stress-inducing relationships.

Check in on children. Be attentive and responsive to how children may be experiencing this news. Seek advice from trusted resources.

Identify what is in your control. Feeling helpless in overwhelming situations is normal but focusing on what you can do can be helpful. Ask yourself, "How can I most directly and positively make an impact?" This could include actions like:

• joining an advocacy group.
• donating to a cause that is working toward solutions.
• writing a letter to your representatives.
• checking in on someone you feel concerned about.
• teaching and modeling empathy and nonviolence to a child in your life.

Take care of your physical health. Make sure to eat healthy foods, get enough sleep, and get some exercise every day. It’s not just that exercise can help us feel physically better. Trauma tends to “get stuck” in our bodies, and choosing to move can help shift hard feelings. Try a walking work meeting, a lunchtime chair yoga class, a weekend hike with loved ones, or any other movement that works for your body.

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. You can start by downloading a free mindfulness app and doing short breathing exercises or guided meditation.

Focus on gratitude. Research shows that gratitude can help us cope with crises.

Be gentle with yourself. Know that you are not alone in experiencing strong reactions to these events. Don’t despair if you are having difficulty concentrating at work or keeping cool with your partner or kids. What’s one thing you can do to be kind to yourself today?

Seek out and use resources. Get help from the people, places, and things that are helpful to you. Check out our resource library and trusted sources pages or request a counseling appointment.

Guidance for supervisors & managers

Use the suggestions below to support employees who may be affected by mass shootings.

• Acknowledge the event.
• Acknowledge the pain employees might be experiencing.
• Offer and demonstrate flexibility with work schedules and deadlines.
• Create a space for open and safe dialogue.
• Ask, “How can I support you?”.
• Listen.
• Provide support and resources.
• Request an HR & manager consultation.