As we approach the one-year anniversary of the disaster in Itaewon, many people are re-experiencing feelings such as grief and anxiety triggered by the horrific tragedy. This disaster has caused an overwhelming sense of grief and emotional pain for numerous individuals.

It is entirely natural to experience grief, anxiety, depression, and helplessness during and after a disaster, as everyone responds differently to traumatic events.

Common experiences related to disaster or traumatic incident include:

• Feelings of grief and guilt

• Emotions like fear, sadness, helplessness, numbness, and anger

• Loss of appetite and interest in things

• Nightmares or sleep disturbances, including difficulties falling asleep or staying asleep

• Physical discomforts such as headaches, stomachaches, shortness of breath, chest pain, and muscle tension

• An increase in behaviors like drinking, smoking, or binge eating

These feelings may evolve over time, but many people continue to suffer from persistent pain years after a distressing experience, particularly as the anniversary of the disaster approaches.

Here are some strategies to cope with emotional distress related to disasters or traumatic incidents:

• Take care of your basic needs: Ensure you eat healthy, well-balanced meals, exercise regularly, get plenty of sleep, and avoid alcohol and other substances.

• Connect with others: Find a safe person or a supportive group with whom you can share your concerns and feelings. A safe person is someone who is kind, gentle, genuine, and a good listener. Stay connected with your family, friends, or community.

• Give yourself some rest: Take a break from work or study. Engage in activities that relax your mind and body, like getting a massage, taking a bath, or listening to soothing music. Relaxing activities are often simple, repetitive actions with low energy requirements, such as deep breathing, stretching, yoga, sewing, walking, doing puzzles, or spending time with pets.

• Limit exposure to news and social media related to the disaster or traumatic event: Excessive exposure can exacerbate distress rather than alleviate it. If you need to stay informed, choose news sources that provide factual information for your safety. Repeatedly hearing the same distressing news can be overwhelming.

• Monitor your self-talk and be kind to yourself: Those who have experienced a disaster or traumatic event may engage in self-criticism, using phrases like "I am worthless," "I don't matter," "Nothing will change," "I can't cope," or "I am bad." Counteract these negative thoughts with self-compassion, such as "I am a good person going through a tough time," "I will get through this," "I am a decent person," "I am trying," and "I am learning."

• Seek help when needed: If your distress significantly affects your daily life for several days or weeks, consider reaching out to a religious leader, therapist, or doctor for support and guidance.

As we remember the tragedy in Itaewon, let us also remember that healing is a journey that takes time, and there is no one-size-fits-all approach. By showing kindness and understanding to ourselves and to one another, we can navigate these challenging emotions and move towards a place of hope and resilience. Together, we can support each other in the process of healing and recovery.

Written by: EK Seo, Ph.D., LPC (Link)