Lifeline Crisis Support
Lifeline is a free and confidential one-to-one support service for anyone feeling overwhelmed, distressed or having difficulty staying safe.
Major traumatic events
If you've been affected by a major traumatic event and want to make sense of how you’re feeling, this page offers practical tips and ways to get support.
It can be particularly useful after events such as acts of violence, mass attacks, or disasters reported in the news.
Helps with
Trauma
What are major traumatic events?
Traumatic events can happen at all sorts of times in life. They can leave you feeling powerless, frightened, or like the world no longer makes sense.
‘Major traumatic events’ are something specific. They’re usually large-scale incidents that impact communities — such as acts of violence, mass attacks, or natural disasters. These events can affect you in all kinds of ways, from your thoughts, to how your body and mind respond.
Major traumatic events can affect anyone exposed to the event, including:
- A survivor or family member
- A first responder or emergency service worker
- A bystander or someone living or working nearby
- Someone impacted by repeated or distressing media or social media coverage.
Even if you weren’t directly there, you can still feel impacted just by hearing about an event and feel unsettled when your sense of safety or predictability is shaken.
How you might be feeling
Everyone experiences and responds to events differently. Some people may move on quite quickly, but for others, the feelings might linger. However you're feeling right now whether it's confusion, numbness, fear, sadness, or anger, it's valid.
If you’re struggling after a major traumatic event, you might:
- Feel flat or on edge, anxious or angry
- Struggle to focus or sleep
- Avoid reminders of the event
- Feel disconnected, helpless or unsure how to move forward
These responses are common, and often your body and mind’s way of making sense of something overwhelming.
Some people find they feel better with time and connection. For others, these feelings might hang around longer, and reaching out for support can help.
You are not alone, and support is available. Lifeline is here for you, anytime, on 13 11 14, via text or online chat.
What might help right now
In the days after a major traumatic event, you might still be in ‘survival mode’. You might feel jumpy, restless, foggy, or detached.
It’s important to be patient and kind to yourself during this time. There are also small steps you can take to help yourself recover.
Move to a place that feels calmer where you have space to yourself.
Ground yourself using your senses:
- Notice five things you can see
- Four things you can hear
- Three things you can touch
- Two things you can smell
- One thing you can taste
There are lots of tools and apps that can guide you through these techniques as well.
Try ‘box breathing’ to help calm your body and bring awareness to the here and now:
- Inhale through your nose for 4 counts
- Hold for 4 counts
- Exhale through your mouth for 4 counts
- Hold for 4 counts again
- Repeat a few times
You can also try this guided video
Gentle movement like walking, stretching, or light yoga can help release built-up tension and calm your mind.
Depending on your situation, this might not always be possible. If you can limit exposure to news or social media, even at certain times through the day, it can help your mind start to process what you’ve been experiencing. Some options might be:
- Set times to check updates
- Choose more factual, accurate sources of news
- Ask someone you trust to keep you informed, if needed
Talking or being with people we care about or trust makes a big difference. You don’t even need to talk about the event itself if you don’t want to. Just chatting about everyday things or sitting quietly with someone steady can help you feel less alone.
Read our support guide on talking to someone you trust.
Trauma can make even simple tasks feel big. Choose something achievable — like making tea, feeding your pet, or stretching. Small actions can help things to feel more normal and safer. Try using some mindfulness techniques to bring you back into the current moment.
What to expect over time
Healing doesn’t always follow a straight line. Some days might feel calmer, others more unsettled. That’s okay and can be expected. There are still things you can do over the longer term to help yourself through.
Reconnect with things that have meaning to you
Spending time outdoors, doing something creative, or connecting with your culture, faith or community can bring purpose and perspective to the situation. Helping others or contributing to your community can also bring purpose and start to help you feel connected again.
Keep things ‘normal’
Gently returning to your everyday routine can help you readjust. Trying to eat, wake up, and go to bed at regular times can make life feel more predictable and in control. Using planning apps or reminders on your phone can help you focus and keep you on track.
Understand your reactions
You may notice:
- Avoiding reminders
- Feeling numb or ‘zoned out’
- Trouble sleeping or relaxing
- Feeling jumpy or easily startled.
These are common trauma responses — not signs that something is wrong with you. Read more on our What is trauma? page.
Talk when you're ready
You might want to talk about what happened, or just the feelings you’re having and changes you’ve noticed. Choose aperson and place that feels right to you, and you can share as much or as little as you want. You can also speak to a trauma-informed counsellor or GP.
Using options like Lifeline’s text and chat services can feel a little less confronting, and let you open up in your own time and space.
Seek support if you need it
Sometimes you might try all these things and still find the difficult feelings and distress don’t shift. If things don’t shift after a few weeks, or if at any point you feel unsafe, overwhelmed, or unable to manage day-to-day life, it might be time to reach out for more support.
You could try:
- Talking to your GP or trusted health professional
- Contacting Lifeline on 13 11 14, or text or chat
- Trying online programs like This Way Up or MindSpot
- Finding a psychologist or therapist, or online counselling service
- Connect with a peer support group,
What matters is finding support that works for you.
Where to go for help
Tools and apps
These self-guided options can help you explore trauma and learn ways to support your wellbeing:
- This Way Up: Free and paid online programs for anxiety, trauma, and stress
- Mental Health Online – PTSD Program: Free trauma-focused learning and skills
- MindSpot PTSD Course: Clinically proven support for trauma
- Phoenix Australia: Factsheets and tools for survivors and supporters
Support services
You’re not alone. These services offer free or low-cost support: