Incidents of workplace violence are on the rise
Workplace violence continues to be a pressing issue that companies from all sectors grapple with across the United States. Today, millions of people fall victim to workplace violence each and every year. (Zippa, Oct 2022)
Here are some things you can do, if you have experienced workplace violence
Any type of workplace violence can be frightening and disruptive. Whether the violence was directed toward you or you were a witness, it is reasonable to feel like your life was in danger. Whenever we experience a traumatic event, our brains try to understand what is happening. This can result in various unpleasant reactions, but these are normal responses to an abnormal event. In this brief guide are some common reactions, things to keep in mind, and coping strategies you might find helpful.
Typical Reactions
Here is a list of some of the reactions that you will see.
- Shock and disbelief – feeling this is “unreal” or could not have happened
- Anger – which could be directed toward the situation, the perpetrator(s), or others
- Feeling mentally confused or cluttered after the event
- Poor concentration
- Constantly replaying the event over and over
- Dwelling on “what if” and “if only” concerning how things might have gone if you had done something different
- Feeling preoccupied or worried about those who may have been injured and the desire to reach out and help
- Hyper-vigilance/hyper-sensitivity – any sight, sound, or smell that reminds you of the incident could trigger reactions like when the event happened
- Depression or sadness
- Anxiety or fear about what happened or the possibility of it happening again
- Guilt – maybe over your survival or about how you responded during the event
- Physical reactions – rapid breathing, increased heart rate, headaches, G.I. issues, or shakiness
Things to Remember
During any disruptive event, our body’s instincts kick on. Your brain sends chemicals like adrenaline and cortisol to help you react in a way that increases your chances of survival. Your brain also stores the memory of the threat, so it can respond more quickly if you ever encounter a similar event. Keep this in mind.
Any trigger that reminds our brains of the threat, such as sight, sound, or smell, can trigger our adrenaline and survival mechanism, even if there is no current threat.
Your brain may try to make sense of what happened through flashbacks, dreams, and even thinking about the event over and over. Don’t be alarmed if this happens. It usually begins to subside after a few days.
Adrenaline combined with cortisol may tell your body to freeze, which could momentarily take away your ability to react during the event the way you may wish.
Because the brain is trying to make sense of what happened, it can slow down the recovery process if we try to deny our feelings or fight our reactions. As a reminder, having flashbacks and dreams about the event is normal. For most people, these begin to diminish over time. Likewise, when we learn to accept our reactions, ranging from practically no response to intense ones, they typically go away faster.
We all react to disruptive events in our own way and with varying intensities. Factors that can impact your reaction include previous exposure to violence or gunfire, trauma, physical or mental health issues before the shooting, and relationships with others before the event. Additional factors include the unique experiences of your event (how threatening or dangerous, the type of weapon, whether anyone was injured, and if so, how significant the injuries were. Other things to consider are your social support, coping strategies, religious beliefs, and other life stressors.
One of the most common experiences is asking the “what ifs” or questioning how you reacted during the event. However, there is no way to know if you could have done anything different to prevent what happened. Judging your actions during the event is not fair, realistic, or wise. Spending too much time on the “what if” takes away from dealing with the event and can slow your recovery.
Expect recovery. With the help of family, friends, coworkers, and other social support combined with some of the coping strategies mentioned below, most people begin feeling better in a reasonably short time. It takes time to recover, so give yourself some grace and time. Most people who experience traumatic events do not develop Post-Traumatic Stress Disorder (PTSD).
Avoid the use of alcohol or drugs as coping tools. They don’t work! They block your ability to work through what you might need to deal with. In addition, they can also interfere with your normal sleep cycle.
Be careful about overloading with caffeine or other stimulants, as they can increase anxiety and delay your recovery.
Don’t be surprised if this event brings up past negative or traumatic experiences, even if you have done some work on them. This is common and often goes away in a few days to weeks.
Coping Tips
Eat healthily and stay hydrated. Your mind and body need plenty of water and nutrients to recover and transition through these events.
Keep moving. Regular exercise helps boost the good brain chemicals which improve your mood, enhance your sleep, and help rapidly reduce stress.
Maintain your regular sleep schedule.
Help someone else. Be supportive to your team, be present, and “share the journey.“ Offer to help others who were impacted.
“Pain shared is pain divided. Joy shared is joy multiplied.” ~LTC David Grossman, USA (Ret)
Do something you enjoy. Part of taking care of yourself is engaging in things that bring you joy. So please, make sure you are pursuing some of those activities.
If you are a spiritual person, use your best spiritual practices to help you move through this process.
Talk. Confide in a partner, family, friends, pastor, rabbi, coworkers, spiritual leader, mentor, counselor, or Employee Assistance Consultant.
Reestablish your routine as soon as you are able. This will help you regain a sense of control in your life.
Think about past instances when you have successfully used your resilience to work through tough times.
As an additional note, often there are mental health resources available for little or no cost after a disruptive workplace event. Take advantage of these services if you can.
When to Seek Professional Help
If you:
- Are you unable to care for yourself or your dependents
- Experience significant impairment in your ability to function at work or in your personal life
- Feel intense sadness or depression for more than two weeks
- Have increased use of drugs or alcohol
- Have thoughts of harming yourself or others
John Thurman M.Div., M.A., LPCC, CCCRS
505-306-0395
