Anniversaries of traumatic events such as the 9/11 attack and school shootings are meaningful and difficult. They can reawaken intense emotional reactions. Even people not directly affected by the trauma may feel apprehension, sorrow or grief in sympathy with those who experienced a threat or loss. News of the event may aggravate a person's tendency to feel insecure or anxious.
Memories and feelings about traumatic events are normal. A healthy goal is to avoid symptoms that cause unnecessary distress or interfere with day-to-day life.
If you have ever had intense reactions to a traumatic event, and you are concerned that an anniversary may bring back your symptoms, here are some suggestions that may help:
- Attend a commemorative event that is meaningful to you.
- Create an artistic project, plan moments of silence, attend religious ceremonies or get together with family or friends. This can give a sense of control at a difficult time, especially if you surround yourself with supportive people.
- Do something positive. Give blood, start a new class or do something you find especially enjoyable after work, says the National Mental Health Association.
- Try to avoid extensive exposure to reports or other reminders of traumatic events.
- Take care of yourself. Eat properly, get plenty of rest and exercise, don’t drink excessively and avoid risky behavior.
- Talk to someone. If your feelings seem overwhelming, discuss them with a friend, relative, member of the clergy or someone else you trust. Talking can help to relieve stress and often shows that other people share your feelings. Focus, however, on coping, rather than rehearsing memories of the event.
- Be realistic about risk. Remember that although your fears may be intense, the threat that trauma will recur is low.
- Seek help. If your strong feelings won't go away, see a professional counselor.
Last updated December 12, 2011
