cOPING with a Traumatic Event

How Can I Cope with a Traumatic Event?

This resource was developed to support trauma-informed recovery from the targeted shooting at CDC on August 8th. It provides information to help CDC staff understand the science of trauma, how to support yourself and seek help, and how to respond and support others. While this was created in response to the targeted CDC shooting, strategies are effective for other traumatic experiences as well.

The impact of what CDC staff have experienced is real. Each person’s reaction and support needs will be different. This is normal and expected after experiencing violence and other traumatic experiences, including Friday’s attack and the other challenges we have been facing this year. There is no one appropriate or “right” response to violence and resulting trauma. Broader factors, many of which are beyond our control, contributed to the targeted attack on CDC. Following a traumatic event, it can be helpful to focus on what is within our control. Below are suggestions for strategies that are within our control and can help us take care of ourselves and each other.

What does science tell us about experiencing trauma?

Understanding the science of trauma can help us understand our own response and make decisions about how best to care for ourselves and others. With that in mind, we share very briefly what we know from decades of CDC scientific research on violence and trauma:

• Physical and emotional violence, including the threat of violence, can take a toll on people’s health and well-being.

• People affected by violence will process these events differently, often based on their past experiences, proximity to the event, existing mental and physical health, and support systems.

• Experiences of violence can have traumatic effects among people who were directly victims, bystanders, or others in the impacted community (such as all of CDC and The Clifton School).

• Trauma has a negative effect on our brains and bodies. Trauma affects people through changes in physiological and biological processes and our coping strategies and behavior.

• The effects of trauma are cumulative: the longer and more frequently traumatic experiences occur, the greater the effects are on health and well-being.

For more information, visit:

• About Violence Prevention | Violence Prevention | CDC

• About Adverse Childhood Experiences | Adverse Childhood Experiences (ACEs) | CDC

• Trauma and Violence - What Is Trauma and Its Effects? | SAMHSA

What can I do to take care of myself?

CDC’s mental health webpages offer strategies and tips on how to support your mental health and well-being. There are many strategies that can help you care for yourself, including:

• Connect with friends and peers. Social support has substantial benefits to our mental health, well-being, and ability to process traumatic experiences. Reach out to family, friends, and colleagues for support.

• Consider journaling. Journaling, particularly if you are dealing with anxiety, can help you process your thoughts and feelings. Specific types of journaling, including those that focus on documenting reasons for hope or appreciation, may also help center aspects of your life where you feel gratitude.

• Get enough sleep. Going to bed and waking up at the same time each day can help you sleep better. Adults generally need 7+ hours a night. Trauma can impact how well we sleep. If you are struggling with insomnia, CPT-i Coach is a free app that teaches strategies to develop positive sleep routines.

• Minimize alcohol and substance use. Alcohol and substance use can increase symptoms of poor mental health, including anxiety, and disrupt your sleep. Try to limit your intake when you can.

• Move your body how you can, when you can. Engage in the type of movement and physical activity that feels helpful for your body and mind where it is currently at. Movement, including regular exercise, can help reduce the physical and mental impacts of trauma and stress.

• Practice breathwork, mindfulness, or progressive muscle relaxation. While these are all unique, they can each help us center ourselves in our bodies and minds. These approaches can help us regulate our nervous systems, while reducing physical and emotional tension. Not sure where to start?

  • • Calm and Headspace are common mindfulness and meditation apps with free trials.

    • BellyBio is a free interactive breathing app recommended by trauma clinicians.

    • The National Mass Violence Center developed the Transcend app to assist with managing distress and psychological recovery from mass violence.

    • Learn more about how to do progressive muscle relaxation from the Cleveland Clinic.

• Prioritize activities and moments that bring you joy. Prioritize aspects of your life, even the smallest things, that bring you happiness. You might consider building “micro-moments” of joy into your day.

• Reach out for help. If you or someone you know is struggling or in crisis, confidential, free, 24/7/365 help is available. Call or text 988 or chat 988lifeline.org.

What mental health resources are available from CDC?

• CDC’s Employee Assistance Program (EAP) is hosting Resilience Listening Group sessions. While the dates and times for the week of August 11 are now passed, more information will be shared if additional dates become available.

• CDC’s Employee Assistance Program continues to be available for individual support. To request services, email EAP@cdc.gov or call 770-488-7825. For after-hours support, contact Magellan Federal at 888-8000-7504.

How do I find help outside of CDC?

You may wish to seek professional mental health support outside of CDC. If this is the case, there are many places where you can seek help and support.

For staff in any location:

• A curated list of licensed clinical psychologists who are immediately available to support members of the federal workforce, including at CDC, is available here*: Https://docs.google.com/document/u/0/d/1ieEXQJgW3- f_uwZITRuZT9g7lsI5HEUewsFRKn_Au0k/mobilebasic?pli=1

  • • Please note that when you click this hyperlink you’ll get an OCOO warning banner. Scroll all the way down to the bottom and press the green “continue” button to access the resource.

    • Psychologist locations are across the US, with many offering in-person or telehealth appointments at no or reduced cost.

• Locate a licensed psychologist* anywhere in the US via the American Psychological Association.

• Crisis support is available 24/7 through the 988 hotline, including the hotline located within Georgia that can provide Georgia-specific referrals.

• Connect with your health insurance company to identify providers that are within network.

For Georgia-based staff:

• Locate a licensed psychologist* through Georgia Psychological Association.

• Georgia’s EMDR Trauma Response Network* is providing up to six pro bono appointments for anyone who has recently experienced a human-made traumatic event. Sign up for appointments here.

How do I show up for others in trauma-informed ways?

You might be wondering how to best support friends and colleagues right now. Navigating the aftermath of a traumatic event is complicated and it is okay if you do not know exactly what to do or say. Here are some tips that are grounded in trauma-informed approaches that may be helpful for supporting others.

Openly acknowledge and directly name the traumatic event. In this particular context, this may include naming this as a “CDC-directed shooting” or “targeted violence.”

• Lead with authenticity, empathy, and compassion—remember that we are all people first.

• Consider vulnerability. Start by sharing your feelings if you are comfortable and ready to do so.

Extend an understanding that everyone responds differently to a traumatic event. Recognize that there is no “right” or “wrong” way to respond.

• Remember that there is no timeline for processing trauma. Everyone’s needs, thoughts, and feelings evolve over time, and the process is not linear.

• Acknowledge that those who were not physically present on Roybal campus may be struggling and that this is valid.

• Be aware that some people might cope by burying their feelings initially and not feel or express the impact of what has happened until later.

• Know that trauma responses can include changes in how someone feels (e.g., irritability or excessive worry), looks (e.g., confused, exhausted, or fidgety), acts (e.g., withdrawn, hyper- vigilant, or apathetic), or thinks (e.g., difficulty concentrating or persistent negative thoughts).

Use language acknowledging harm and emphasizing healing is possible. Examples include:

• I understand that you feel [scared, frustrated, angry, sad, helpless]. We can work together to try to rebuild a sense of trust and safety.

• What you’ve been through matters and what you’re feeling is real. I am here to support you.

• I can’t undo what happened to you, but I can honor what you have experienced and the strength you are showing. Healing is possible and I will be here as you find your way forward.

Validate others’ emotions. Avoid minimizing or dismissing feelings and reactions. Examples include:

• I know it is difficult to carry this right now. I am here to support you.

• It makes sense that are you are feeling [scared, frustrated, angry, sad, helpless]. You are not alone. I’m here for you.

• I hear you. I know this is hard.

Remember that violence is not only physical. Acknowledge that while we are grateful no CDC staff were physically harmed during the shooting, this does not mean emotional responses are not valid.

Encourage conversations about the event to help people feel supported, heard, and connected.

• Create safe spaces for conversations that are confidential and optional.

• Empower others by offering choice.

  • • Ask “How can I best support you right now?”

    • Offer different forms of communication and varying schedules for check-ins.

    • During check-ins, check in to see how colleagues are feeling before getting to business. Offer choice to colleagues in whether they want to share feelings or not.

• Engage in active, reflective listening.

  • • Give your full attention. Avoid checking email and texts or looking at other screens.

    • Reflect back what they share. For example, “I hear you saying you are feeling [scared, frustrated, angry, sad, helpless] and are having a hard time focusing. Is that right?”

    • Ask follow-up questions and give them space and time to answer. Remember that silence is okay. For example, “Do you want to tell me more about that?” or “I understand if you’re not ready to share. Do you want to take a break or talk about something else?”

• Express gratitude when others share their feelings. Some examples include:

  • • “Thank you for sharing with me.”

    • “It means a lot that you could talk to me about this.”

Consider sharing your own personal coping strategies and offering space for others to do the same.

• Acknowledge that these strategies do not address or resolve broader issues that contributed to the event. Many of these are beyond our control. Acknowledge that while personal coping and self- care strategies can be helpful in the immediate aftermath of traumatic experiences, it is not all on us as individuals to do all the work to take care of ourselves and each other.

• Create time to engage in coping strategies together if helpful (e.g., play Pictionary as a team, share recipes for favorite comfort foods, create shared space for enjoying music, art, or animals).

• Balance grief with moments of joy. Make space for laughter, creativity, hope, and celebrating progress without feeling guilty.

Encourage, but do not force or pressure, professional help as needed.

• Normalize seeking support through therapy, crisis counseling, and trauma-informed care.

• Share information about mental health resources without pressure.

Supervisors and leaders should be aware that as their team members are processing the event, some may need extra support re-prioritizing work responsibilities.

• Offer flexibility as possible. Flexibility may include re-assigning tasks, shifting deadlines, and providing additional in-person or virtual check-ins for emotional or project support.

Remember that you are not expected to be a therapist or to have all the answers.