How to help myself after a terrorist attack?

[LionPhish]

Recently witnessed a terrorist attack and I am really struggling. I've taken Diazepam but it isn't really helping. I need to make it to Tuesday somehow without falling apart completely.

Just looking for some ideas on what else I can do for myself over the next few days.

Did the police put you in touch with victim support?

That sounds awful, no wonder you're shaken up. Do you have anyone with you for support?

It wasn't in the UK - so I haven't been put in touch with anyone here [and I have now returned to the UK]; I have got a therapist though.

I am actually alone which I thought would be a good thing but I am now not sure if it is a good thing or not.

Didn’t want to read and run. I’m really sorry to hear you’ve been through this.
I can’t offer any real advice as I haven’t been through anything like this myself but know of some people who were caught up in a uk terror attack. They struggled a lot in the aftermath. What they did find useful was going to a group where they met and talked through their worries with others who were also caught up in it. That’s probably more a long term solution. Have you got anyone you can talk to or call?

Depending on circumstances:

• make sure you're off work, self cert or sick note from GP

• If you have kids, relieve yourself of as many childcare duties as possible. Friends/family/playmates etc

• if ppl know this has happened and have asked how they can support you, tell them. Don't pretend it is all fine. People want to help. Send them to the shops for you, get them to look after the kids for a bit or drop round a meal

• what is your favourite book or tv show? Watch/read it for comfort. Your concentration is likely to be difficult which may make you feel upset. Binge watching something familiar can help take your mind off things without stressing you out about following a plot line

Play Tetris. Seriously. There's something about it that helps override the intrusive thoughts. There has been research.
In a similar situation, I played solitaire constantly. It helped.
So sorry you've experienced this.
Talking about it helps too - a problem shared is a problem halved and all that.

I am no expert, but in a previous job, I needed to talk to people who had witnessed terrible things and if they had no other support, I would share this page: www.helpguide.org/articles/ptsd-trauma/traumatic-stress.htm

OK. So if you’ve got a therapist lined up and you’re just looking to get through, I think Id go for keeping busy. In times of trauma ive even diarised my day to get me through, e.g.

8-9am shower, wash and blow dry hair
9-10am walk dog
10-11am bake cake
11-12 watch two episodes of friends
12-1 lunch then play game on my phone
1-2 clear out kitchen cupboard

And so on and so on.
Do you have friends you can get out to see?

I haven't actually told anyone apart from medical professionals I witnessed it and I feel guilty for doing so because I wasn't harmed or killed.

However, maybe talking to people is the right thing to do.

Will definitely download tetris - thanks for the ideas, and the link. I already have a CPSTD diagnosis and I do realise that it is normal to feel absolutely horrendous for the first few weeks. I thought I was fine as the first 24 hours I must have just been on autopilot.

I do have friends, yes, and the daily plan sounds like a good idea - actually I've done that before.

And yes, I am off work until the New Year.

Please do tell people, they will want to help you.

I just missed a London bomb attack, and have been violently attached by a stranger, you’ll probably have different thoughts on this, guilt, relief, fear, flashbacks, anger, triggers all sorts and it’ll change all the time, it’s your brain processing it and working through what the fuck happened. What could have happened, why it happened, what if I’d been 5 minutes earlier, or later etc etc your brain will play with you. It’s normal, you’re normal, give yourself time, write, take time out, distract yourself, whatever works for you, you’ll get there I promise.

Very much in a confused state about what actually did happen but yes there is a lot of what ifs going on and some horrendous nightmares.

Also having a really struggle as to what to do with the clothes and shoes I was wearing - it feels wrong to wash them, wrong to throw them out and wrong to burn them away.

I use toxic waste sweets to ward off a panic attack my therapist said they're a good grounding technique and they are! Immediately take you out of flight or fight because they're so sour

Could you just put the clothes into a bag for now and put at the back of your wardrobe, to deal with a bit later? Its absolutely ok to not know what to do about them (or anything) right now. You’ll get clarity on them with time.

Glad you've got a therapist. I received 1 session of "rewind therapy" after witnessing a horrific event. Flashbacks and nightmares stopped instantly, it was really miraculous. I hope you're ok xx

I'll look into the rewind technique - thanks.

For some reason the clothes is really bugging me.

OP, there's lots of support and resources here
victimsofterrorism.campaign.gov.uk/

You are suffering with PTSD. Go back to your GP tomorrow. x

Are you able to articulate why the clothes issue is bugging you so much? I guess I’m wondering if its random or your subconscious is trying to tell you something.

[Massive Trigger Warning]

The clothes issue is because I have other peoples blood on them, and I cannot decide what is the most appropriate way to handle this.

Thank you for the additional link.

Sorry to read this.

EMDR is used, including on the NHS, with PTSD
www.bacp.co.uk/about-therapy/types-of-therapy/eye-movement-desensitisation-and-reprocessing-emdr/ I was in some violent situations abroad and had it for a few sessions privately. It was brilliant and completely changed my responses.

Shapiro, who discovered EMDR has written some basic books www.amazon.co.uk/Getting-Past-Your-Francine-Shapiro/dp/1609619951/ref=sr_1_6?crid=26B9MSADBC9QZ&keywords=shapiro+emdr&sprefix=shapiro%2Caps%2C163&tag=mumsnetforu03-21&qid=1637880206&sr=8-6 with simple guides to her technique. I tried this once I'd had a few sessions and it speeded up the process for me. I also found writing a journal really therapeutic to get the churning repetitive thoughts out on paper.

Good luck

Does your CCG provide a counselling service for PTSD? You may need a referral from your GP - or some areas have a self referral option.

Don't try to get through this without professional help. It's serious and professional help is available and free on NHS.

Op with the clothes I wonder if you feel the need for some kind of ritual to deal with them - burying them or burning while you light a candle and say a few words. If you plan to see a therapist this is something you could discuss with the therapist.

I'm sorry you've had such a horrible experience.
I would put the clothes and shoes in the bin, and have no guilt about it.