A Resource from the Richmond Police Department

A traumatic event causes an emotional reaction and can impair usual coping mechanisms. Incidents such as experiencing or witnessing a serious accident, disasters/catastrophe, injury or death of a family member, friend or stranger, physical or sexual assault, any act of violence, etc. are categorized as traumatic events.

After a traumatic event there are mental and physical reactions which are common. These reactions may immediately follow the event or may develop weeks or even months after the event has occurred.

Your experience can include physical reactions i.e. gastro-intestinal problems & difficulty breathing, emotional reactions i.e. decreased sense of safety, fear, anxiety & guilt, cognitive reactions i.e. disbelief, difficulty concentrating & forgetfulness, and behavioral reactions i.e. increased impulsiveness & withdrawing.

These reactions may be combined and may change; they may seem intense or unusual, but what you are experiencing is normal. Please remember, you are reacting to an abnormal event that has occurred in your life, you need time to recover physically and mentally from it. Everyone heals at different paces and in their own way; your experience is unique and there is no time limit on how long it should take you to recover. Please take comfort in knowing that there is something you can do to get through this difficult time.

Things you can do immediately following a trauma:

•  Exercise. Exercise can be helpful in alleviating some of your physical symptoms.
• Verbalize and express your experiences to the best of your ability to those who support you. This can prevent you from internalizing the experience and may aide in giving you a feeling of control.
• Think back to other stressful times in your life. What helped you then? Can you do similar things to help in this situation?
• Spend time with others, especially people who make you feel comfortable, safe or secure. Ask for support from those who care about you.
• Take care of yourself. Eat regularly (even if you don’t feel like it). Watch your use of alcohol, caffeine, nicotine, sugar, medicine and other drugs.
• Make sure you rest and take time to relax.
• Practice deep breathing or meditate.
• Do things you enjoy and focus on those things.
• Maintain a normal schedule this will help you create some structure in your life, even when other things seem to be out of control.
• Allow yourself to feel things, remember that having reactions is normal.
• Try to balance between healthy denial of the trauma and an unhealthy avoidance.
• Seek release: Cry when you feel like crying. Get angry at the proper targets and use humor when possible, even if it feels awkward to laugh.
• Give yourself time to sort things out; it may take a while to feel normal again.
• Don’t make any big decision for a while.
• Seek professional help if these reactions persist or increase with time.

RESOURCES FOR HELP:

Crisis Hotline: Crisis and Suicide, 1-800-833-2900

If you are a victim of Rape:
West Contra Costa County Rape Crisis Center, 1-510-236-RAPE (7273)
BAWAR (Bay Area Women Against Rape) Services for women and men, 1-510-845-RAPE (7273) 24-hour hotline
Rape Crisis/Community Violence Solutions, 1-800-670-7273

If you are suffering from Grief:
Grief hotline, 1-800-837-1818

If you’re having thoughts of Suicide:
1-800-273-TALK, 24 hour hotline
1-800-273-8255
1-800-SUICIDE, 24 hour hotline
1-800-784-2433

Spanish speaking hotline:
1-888-628-9454

Hotline for the hearing impaired:
1-800-799-4TTY
1-800-799-4889

If you are a victim of a crime, there may be a victims service available to you here at the Richmond Police Department which may be helpful to you. You can contact:

Crime Victim Advocacy Program, 510-621-1745
Community Violence Solutions/Rape Crisis, 510-621-1606
STAND! For Families Free of Violence, 510-621-1605