After a tragedy, it is important to take care of your emotional health so you can react to urgent needs and protect yourself and your loved ones.

988 Lifeline

The 988 Hotline is not just for individuals who are suicidal or in an extreme crisis. Any individual who needs assistance processing their emotions is encouraged to contact 988.

  • Call or Text 988
  • Llama o envía un mensaje de texto 988

National Helpline for Mental Health or Emotional Distress

The Substance Abuse & Mental Health Services Administration (SAMHSA) offers a toll-free, multilingual, crisis support service that is available 24/7 to all residents in the U.S. and its territories who are experiencing emotional distress related to natural or human-caused disasters.

Call or text 1-800-985-5990.

Llama o envía un mensaje de texto 1-800-985-5990 presiona “2.”

Additional Steps to Care for Yourself

  • Take care of your body. Get plenty of sleep, eat healthy, exercise regularly and avoid using drugs or alcohol.
  • Connect with family, friends and neighbors. Maintain your relationships and support systems.
  • Stay informed with news updates from reliable officials, but avoid excessive media coverage or social media content about the event.
  • Try to relax with activities that you enjoy.
  • Ask for help if you need it. Talk to a therapist, a doctor, a clergy member or contact 988 or the SAMHSA helpline at 1-800-985-5990.

How to Help Your Children

Children may be confused about traumatic events and react differently than adults. You can help your children by:

  • Talking with them. Share age-appropriate information and answer any questions that they have.
  • Set a good example by taking care of yourself.
  • Encourage your children to participate in activities they enjoy.
  • Let them know that you care and you are there for them.

For more information about talking to children of different age groups about a traumatic event, view this handout from SAMHSA.

Common Signs of Distress

  • Feelings of fear, anger, sadness, worry, numbness, or frustration
  • Changes in appetite, energy, and activity levels
  • Difficulty concentrating and making decisions
  • Difficulty sleeping or nightmares
  • Physical reactions, such as headaches, body pains, stomach problems, and skin rashes
  • Worsening of chronic health problems
  • Increased use of alcohol, tobacco, or other drugs

Seek assistance if these stress reactions interfere with your daily activities for several days in a row.

What Can Survivors Do to Cope with Grief?

Everyone copes differently. What may help someone might not be helpful to another or may even be harmful to another person. Consider these ways to cope:

  • Express inward feelings outwardly, like through crying
  • Accept and express a mix of feelings that may come all at once or change quickly like feelings of peace or joy as well as sadness
  • Talk with close friends, family, or others you trust
  • Meet with faith leaders, grief counselors, or other professionals who can offer assistance
  • Join a professional or peer grief support group
  • Write in a journal
  • Express yourself through art
  • Reflect on faith, religious, spiritual, and/or other personal beliefs
  • Meditate or pray
  • Find ways to honor the memory of the one who has died
  • Eat healthy foods and/or exercise
  • Spend time in nature
  • Participate in a healthy hobby