After danger or violence

Most people will go through at least one traumatic event in their life. Most people who do will not develop PTSD. Strong reactions in the first days and weeks are common and usually ease with time and support.

Right after danger, your body’s alarm system may stay switched on. You might feel shaky, numb, jumpy or strangely calm. This is your body trying to protect you, not a sign of weakness.

In this order

1. Safe: get away from the danger. If anyone is hurt, call 911.
2. Checked: get medical care for injuries, even ones that seem small. Shock can hide pain.
3. Steady: slow your breathing and notice what is around you.
4. Supported: let one trusted person know, or call a helpline.

Many people first feel relief at being alive, then stress, fear or anger. You might feel jumpy, have bad dreams, or not be able to stop thinking about what happened. These are normal reactions, not weakness.

What helps

1. Get to a safe place and get any injuries checked.
2. Lean on family and friends when you feel ready to talk.
3. Keep simple routines: meals, sleep, a short walk.
4. Take breaks from news and replays of the event.
5. Be patient. Recovery is gradual, not instant.

If you have been attacked or sexually assaulted, the first step is getting somewhere safe. If you are in danger or hurt, call 911. You are in charge of what happens next, and you do not have to decide everything right away.

Steps you can take

1. Get to a safe place, away from the person who hurt you.
2. Call the National Sexual Assault Hotline: 1-800-656-4673 (HOPE). It is free, confidential and open 24/7, in English and Spanish. You can also chat online at RAINN.org.
3. Get medical care, even if you do not see injuries. You can go to a hospital emergency department and ask for a sexual assault forensic exam (SAFE) by a specially trained nurse.
4. If you can, go before showering, changing clothes or brushing your teeth. Evidence is best collected soon, and in most cases DNA evidence needs to be collected within 72 hours. Other evidence may still be found later.
5. Bring a trusted person if you like. The exam can take a few hours.

Washing, bathing, brushing your teeth or combing your hair can remove important evidence, so try to avoid them before the exam if you can. The National Sexual Assault Hotline can help you find a hospital with staff trained to collect evidence.

Good to know

• You can stop, pause or skip any part of the exam at any time.
• You should not be billed for the forensic exam.
• Having the exam does not mean you must report to the police. Evidence can be kept in case you decide later.
• The medical team can talk with you about your health and preventing pregnancy or infections. Please consult with your clinical provider about any care.

You do not have to be hurt yourself to be affected. Seeing an accident, a violent scene or someone in danger can bring the same stress reactions: shakiness, replaying the scene, trouble sleeping, or feeling numb.

What helps

• Tell someone what you saw, in as much or as little detail as feels okay
• Avoid watching videos of the event over and over
• Notice guilt (“I should have done more”) and be kind to yourself about it
• Do something that helps others or your community, when you feel ready

Right after a crash, adrenaline can hide pain and make you feel strangely calm or very shaky. That is why it is wise to get checked by a medical professional, even if you feel fine.

In the hours after

1. If anyone is hurt or the scene is unsafe, call 911.
2. Get a medical check, even for “small” bumps or headaches.
3. Sit, breathe slowly and drink some water once you are safe.
4. Ask someone else to drive you home if you can.
5. Write down what happened later, when you are calmer, if you need it for insurance or a report.

In the weeks after

• It is common to feel nervous driving or riding in a car for a while
• Try short, easy trips first, with someone you trust
• Notice if fear keeps growing or stops you from going places, and talk to a professional if it does

After a disaster, it is common to feel sad, scared, worried, numb, or even relieved to be safe. Getting back to how you felt before can take time.

What helps

• Look after basic needs: food, water, rest, a safe place to sleep
• Follow a normal routine as much as you can
• Take breaks from news coverage, which can bring stress back
• Talk with people you trust and lean on your support network
• Help others or volunteer when you are ready

The Disaster Distress Helpline is free, open 24/7 and for anyone in the U.S. and its territories who is struggling after a natural or human-caused disaster. Call or text 1-800-985-5990 (press 2 for Spanish). Counselors can be reached in over 100 languages through interpreters.

Children react to frightening events, like an accident, a fire, violence or a disaster, in ways that depend a lot on their age. They may not have words for what they feel, so it often shows up in their sleep, play, behavior or body instead.

The whole family is affected when a child goes through something frightening. Adults may feel guilty that they could not protect their child. Recognizing each other’s feelings and coping together is a big part of a family’s recovery.

You do not need special training to help someone after something frightening. Experts focus on helping people feel safe, calm and connected, meeting basic needs, and helping them feel able to handle the next step.

United States

By age or group

Reach out to a doctor, counselor or therapist if…

• Fear, jumpiness or bad dreams are not easing after a few weeks, or are getting worse
• Reactions get in the way of relationships, work, school or daily life
• You are avoiding more and more places, people or activities
• You are using alcohol or drugs to cope
• You feel crushing guilt or self-blame
• You have thoughts of suicide or self-harm

Good, effective treatments are available, including talk therapies that help people work through trauma. A good first step is your doctor, a school counselor or a therapist. See the Healing from trauma guide and Finding mental health care.