Coping In A Crisis

Sadly, critical local, regional, national, and global incidents are too common. While seeking to understand these tragedies, there is a psychological impact. Traumatic events can leave you with varied emotional experiences, ranging from shock and disbelief to other painful emotions such as anger and sorrow. Your daily routine may be affected as you notice changes in sleep patterns, appetite, and concentration. Additionally, exposure to such events, whether in person or witnessed in the media, may alter your perceptions of the world. Reactions vary, and so do student needs. There are resources available to support individuals and groups.

Individual Resources

• If you have an urgent concern or emergency, seek immediate assistance by calling 911
• To discuss options for ongoing counseling or if you're not sure where to start, call the Counseling Center at 757-221-3620
• For urgent or time-sensitive concerns, please come to the Counseling Center for a walk-in urgent appointment during our hours of operation
• After-hours support is available by calling 757-221-3620; you'll be connected to a counselor at any time, including evenings, weekends, or holidays
• For support managing academic requirements where your attention, concentration, or ability to perform is compromised, contact Student Success at 757-221-1327

Group Resources

• Crisis or loss in your group, class, or organization?
  Call the Counseling Center directly at 757-221-3620 and request a call back from the next available clinician, and we can arrange support for your group.
• Not in immediate crisis, but would like support for your group, class, or organization?
  Fill out an outreach request form and let us know how we can support your group.

We recommend these strategies to cope and recover after a crisis:

Note that your way of coping may be different from how you see others cope, and that is completely okay. We all have a unique journey for coping and recovering in times of crisis, grief, and loss.

• Reach out. Talk about your feelings with friends and family. Let them know what you are feeling. Don’t go through things alone!

• Identify what’s good in the world. Make a list of things and people you are grateful for. This will help to create a counterbalance to what is awful and deeply disheartening.

• Stay informed, but also step away. It’s important to have the facts and information to stay safe and informed. However, intense and constant reminders about a tragic event can reinforce the negative psychological impacts. Intentionally take a break and do something restorative and focused on creativity, wellness, connection, or rest.

• Make space for your emotions. We cannot choose our emotions, but we can choose how to cope and move through them. Naming and accepting negative or painful emotions helps you to process your experience and move towards healing.  

• Self-care, Self-care, Self-care. This is a time to focus on your routine. Make sleep and nutrition a priority. Take time off from school or work if needed and focus on yourself. It is not recommended to use substances such as alcohol or drugs, as these only work to prolong suffering by suppressing your natural emotional reaction. Instead, increase physical activity and engage in creative or mindful strategies such as cooking or an artistic activity. Seek support from a helping professional. There are many helping professionals across campus, such as Health Promotion, Student Health Center, Center for Mindfulness & Authentic Excellence, Campus Ministry, Student Success, and Residence Life.

• Get involved, or stay involved. Connect with others and help make a difference by volunteering or joining a student organization.