{"id":38688,"date":"2021-03-24T09:10:19","date_gmt":"2021-03-24T15:10:19","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=38688"},"modified":"2023-03-06T10:03:38","modified_gmt":"2023-03-06T17:03:38","slug":"we-are-boulder-colorado-how-to-deal-with-tragedy-trauma-of-mass-shootings","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/we-are-boulder-colorado-how-to-deal-with-tragedy-trauma-of-mass-shootings\/","title":{"rendered":"\u2018We are Boulder:\u2019 How to deal with tragedy and trauma related to mass shootings"},"content":{"rendered":"
<\/div>
\"Coloradans
Coloradans are reeling after the mass shooting at a Boulder, Colorado grocery store on March 22. Boulder is known for its iconic rock formations, known as the Flatirons. Photo: Getty Images.<\/figcaption><\/figure>\n

Coloradans know all too well what it\u2019s like to deal with tragedy and trauma related to mass shootings.<\/p>\n

Now Boulder, Colorado has joined the ranks of communities reeling from mass violence after a senseless mass shooting at a King Soopers on March 22, where a gunman killed a police officer, three grocery store workers and six others.<\/p>\n

Back in 1999, the devastating killings of 12 students and a teacher at Columbine High School in Littleton forever shattered the serenity of schools.<\/p>\n

Together we mourned as if we could absorb some of the grief from families who had lost loved ones. \u201cWe are Columbine,\u201d Coloradans declared.<\/p>\n

Then, in 2012, Coloradans suffered again after the Aurora Theater Shooting left 12 dead and 70 others injured.<\/p>\n

\"Among<\/a>
Among those killed on Monday in the Boulder mass shooting was Kevin Mahoney. His daughter, Erika Mahoney, shared a photo on Twitter of her dad walking her down the aisle.<\/figcaption><\/figure>\n

There have been too many other mass shootings in Colorado, among them: New Life Church in Colorado Springs in 2007<\/a>, a Planned Parenthood in Colorado Springs in 2015 <\/a>and the STEM School in Highlands Ranch in 2019.<\/a><\/p>\n

Across the U.S., countless communities from Las Vegas to Newtown, Connecticut have endured the horrors of mass shootings, and just last week, near Atlanta, the spa shootings left several Asian women dead.<\/p>\n

Now Coloradans are mourning again.<\/p>\n

Lost on Monday were Boulder Police Officer Eric Talley, a 51-year-old father of seven who rushed into the grocery store to help people; King Soopers employees, Rikki Olds, 25, Teri Leiker, 51 and Denny Stong, 20; and Neven Stanisic, 23; Rikki Olds, 25; Tralona Bartkowiak, 49; Suzanne Fountain, 59; Teri Leiker, 51; Kevin Mahoney, 61; Lynn Murray, 62; and Jody Waters, 65.<\/p>\n

\u201cWe are Boulder.\u201d
\n

\n

How can I get help with behavioral health care?<\/strong><\/h2>\n

If you are already a patient at a UCHealth primary care clinic<\/a> that also has a behavioral health expert, you can seek a referral from your primary care provider.<\/p>\n

What is integrated behavioral health care?<\/strong><\/h2>\n

Integrated behavioral health care<\/a> means that experts in mental, emotional and behavioral health \u2014 like psychologists, licensed clinical social workers, and licensed counselors \u2014 work closely in the same clinics with primary care providers<\/a>.<\/p>\n

Is help available for children and teens?<\/strong><\/h2>\n

It depends on the clinic. All of the family medicine clinics, like the one where Vanessa Rollins practices, serve patients of all ages. Some other primary care clinics serve just adults.<\/p>\n

What do I do if I need help immediately?<\/strong><\/h2>\n

If you are experiencing a mental health crisis, please call 911 or go to your local hospital. Colorado Crisis Services also offers 24\/7 support at 844-493-TALK (8255) or by texting TALK to 38255.<\/p>\n<\/div>\n

Devastating timing: \u2018We are already filled to the brim with trauma. Now, this.\u2019<\/strong><\/h2>\n

Vanessa Rollins<\/a> is a UCHealth psychologist who cares for patients at UCHeath Family Medicine in Boulder<\/a>. She lives a few miles from the King Soopers.<\/p>\n

Rollins has a doctorate in psychology and together with behavioral health colleagues and primary care providers, she provides mental health and counseling services to patients of all ages, from children to older adults.<\/p>\n

The Boulder tragedy is hitting especially hard both because of the location and the timing, Rollins said.<\/p>\n

\u201cWe\u2019re already filled to the brim with trauma. We\u2019re going through this pandemic. We\u2019ve had a constant barrage of unrest. And now this happens,\u201d Rollins said. \u201cOur coping resources are at an all-time low and now we\u2019re tasked to deal with this.\u201d<\/p>\n

Grocery stores are also part of most people\u2019s routines.<\/p>\n

\u201cThis hits deeply at the core of our sense of safety. We all go to grocery stores. Now, something so necessary and mundane feels scary,\u201d Rollins said. \u201cYou think, \u2018I could have been there too.\u2019\u201d<\/p>\n

Tragedies can awaken trauma from the past<\/strong><\/h2>\n

Rollins remembers the trauma that patients suffered after the Aurora shootings. Many people were afraid to go to the movies. Now, some people will be afraid to go grocery shopping.<\/p>\n

New tragedies also can reawaken anxiety and fear from past events. People who have suffered from post-traumatic stress disorder (PTSD) in the past can suffer from it again.<\/p>\n

\"Vanessa
Vanessa Rollins is a psychologist in Boulder. She shares advice for coping with the Boulder mass shooting. Photo courtesy of Vanessa Rollins.<\/figcaption><\/figure>\n

Furthermore, research shows that many people are already dealing with mental health challenges related to the pandemic.\u00a0 Studies have shown that four of every 10 adults have coped with anxiety or depression over the last year<\/a>, up from one in 10 prior to the pandemic. Children and teens have been suffering as well.<\/p>\n

If you are dealing with distress related to the tragedy in Boulder and you feel overwhelmed, please seek help, said Rollins, who is also an assistant professor<\/a> in Family Medicine at the University of Colorado School of Medicine<\/a> on the Anschutz Medical Campus<\/a>.<\/p>\n

If you are upset and sad, that\u2019s a natural response.\u00a0 Rollins offers the following advice for coping with the trauma of mass shootings like the Boulder tragedy.<\/p>\n

1. Regain a sense of safety.<\/strong><\/h2>\n

After going through a scary experience \u2013 even from afar \u2013 many people won\u2019t feel safe. Rollins advises patients and friends to take actions that help them feel more secure.<\/p>\n

\u201cEstablish a safe physical environment for yourself. Maybe that means having your dog sleep in bed with you for a couple of weeks or having a friend or partner close by.\u2019\u2019<\/p>\n

Or, if you don\u2019t feel safe going to the grocery store right away, that\u2019s OK.<\/p>\n

\u201cThere\u2019s no right way to deal with this kind of distress in the short-term. Do whatever will help you feel safe again,\u201d she said.<\/p>\n

2. Manage emotions and physical symptoms of fear.<\/strong><\/h2>\n

\u201cA range of emotions from sadness to anger is normal, and it\u2019s also very common to feel that distress in our bodies,\u201d Rollins said<\/p>\n

Many people have trouble sleeping or eating after experiencing a traumatic event. Some people experience symptoms like racing heart and muscle tension.<\/p>\n

Relaxation exercises can help with sleep and other symptoms, and calm the mind.<\/p>\n

Deep breathing exercises are incredibly easy and effective.<\/p>\n

Rollins recommends what\u2019s known as 5 by 5 breathing.<\/p>\n

Simply inhale deeply and slowly through the nose for five seconds, counting 1-one thousand, 2-one thousand, 3-one thousand, 4-one thousand, 5-one thousand. Then exhale very slowly through the nose and mouth, again counting for five seconds: 1,2,3,4,5. You should feel calmer as you breathe. Free apps are available that guide you through paced breathing with sound or imagery.
\n

\n

Simple ideas to comfort yourself as you cope with the Boulder mass shooting<\/h2>\n
    \n
  • Keep up basic self-care.\u00a0Take a walk. Cook a nourishing meal. Read a novel. Listen to music. Call a friend. Take a bath. Meditate.<\/li>\n
  • Do something kind for someone.<\/li>\n
  • Get enough sleep.<\/li>\n
  • Practice deep breathing.<\/li>\n
  • Be honest about your feelings. Call a crisis line or your medical provider if you need help. If you are someone you know is in immediate danger, call 911.<\/li>\n
  • Avoid using substances to \u201ctreat\u201d yourself. If you\u2019ve struggled with addiction in the past and are in recovery, seek support.<\/li>\n<\/ul>\n<\/div>\n

    Progressive muscle relaxation is another technique that can help and is a simple technique of tensing one muscle group at a time followed by a release of the tension. Written scripts or guided practice are easily found online.<\/p>\n

    \u201cSome people really need to process their experience and emotions with others, particularly with those who are going through the same thing, while others don\u2019t want to talk about it at all. Either way is OK,\u201d Rollins said.<\/p>\n

    Limiting exposure to media is also important to reduce the stress related to mass trauma.<\/p>\n

    Rollins emphasizes that people handle media differently. For some tuning in and hearing every detail about the violent event helps them process and move forward, while others need to completely shut it out in order to cope.<\/p>\n

    With social media, it\u2019s possible to get oversaturated very quickly. One man streamed video content from inside the King Soopers. Followers saw violent scenes that may cause reverberations of trauma long into the future. Other people followed police activity through scanner apps and heard disturbing conversations about where survivors and victims were found in the store.<\/p>\n

    People can suffer from PTSD even if they were not immediately impacted, Rollins said.<\/p>\n

    \u201cBecause of social media, we have ways of exposing ourselves to what happened that make us deeply part of the event. Research tells us that the closer you are to the trauma, the greater the risk of developing PTSD and we now have the ability to be right there, even if we weren\u2019t at the scene,\u201d she said.<\/p>\n

    Blanket bans on media don\u2019t usually work, so be wise about media exposure.<\/p>\n

    \u201cSome people need information to help regain a sense of order. But don\u2019t just sit there and watch hours of CNN, control your news intake so that it doesn\u2019t impact sleep or connection with others,\u2019\u201d Rollins said.<\/p>\n

    3. Connect with loved ones and your social support system.<\/strong><\/h2>\n

    Talking about trauma and tragedy can be very helpful. Seek out friends, family members or people in your community and share your feelings and experiences. In general, it\u2019s helpful to talk about fears and experiences.<\/p>\n

    But, it\u2019s also normal for some people to feel numb.<\/p>\n

    Especially because Coloradans have experienced so many mass shootings, the reaction of some people is to shut out the tragedy and avoid discussions.<\/p>\n

    \u201cBecoming desensitized is a coping mechanism. It\u2019s your body\u2019s way of saying it just can\u2019t handle any more tragedy. That coping mechanism may be quite protective and adaptive in the short term, but it may not work very well in the long run,\u201d Rollins said.<\/p>\n

    \u201cWhen you constantly turn off strong emotions, there\u2019s a risk of shutting down in general and losing the ability to experience emotions like joy and deep connection to others,\u201d Rollins said<\/p>\n

    You can end up \u201cnumbed out.\u201d<\/p>\n

    While talking with friends can be very helpful, if you notice physical or emotional symptoms continuing, then it\u2019s wise to seek professional help.<\/p>\n

    \u201cIf you\u2019re finding the distress isn\u2019t going away, that you\u2019re becoming more anxious, hopeless, or pulling away from people, then it\u2019s wise to seek help,\u201d Rollins said.<\/p>\n

    Anyone who is dealing with ongoing PTSD probably needs help coping with it when episodes of mass violence occur.<\/p>\n

    Common symptoms of PTSD are intrusive thoughts or images about the traumatic event, nightmares, intense emotions around the event, and physiological symptoms like jumpiness, a racing heart or hypervigilance.<\/p>\n

    People who have experienced trauma previously are at greater risk if they get exposed again.<\/p>\n

    \u201cTrauma tends to be cumulative. With a history of trauma there\u2019s a greater risk of being traumatized again,\u201d Rollins said.<\/p>\n

    She knows people who survived the Columbine mass shooting; they continue to get re-traumatized by the media attention and news stories every time the anniversary of the event gets publicized.<\/p>\n

    4. Recapture your sense of purpose in life, or reconnect with your religious or spiritual faith.<\/strong><\/h2>\n

    While it\u2019s not always possible to pull yourself out of a depression, we sometimes can make ourselves feel better by focusing on the aspects of our lives that give us meaning.<\/p>\n

    If you are a religious person, connect with people who share your faith. If you are a spiritual person, reach out to others who share your spiritual values and practices.<\/p>\n

    \u201cFocusing on the greater purpose or meaning in life can give you back a sense of optimism,\u201d Rollins said.<\/p>\n

    That\u2019s why some people feel better when they step in to help after a tragedy.<\/p>\n

    Others find solace through gratitude journaling. Start or end the day by writing down something for which you are grateful.<\/p>\n

    Focusing on meaning and gratitude can help you move past tragedy.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Coloradans know all too well what it\u2019s like to deal with tragedy and trauma related to mass shootings. Now Boulder, Colorado has joined the ranks of communities reeling from mass violence after a senseless mass shooting at a King Soopers on March 22, where a gunman killed a police officer, three grocery store workers and […]<\/p>\n","protected":false},"author":2123,"featured_media":38690,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[8],"tags":[113,2327,112],"class_list":["post-38688","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news","tag-behavioral-health","tag-boulder","tag-mental-health"],"acf":[],"yoast_head":"\n'We are Boulder:' How to deal with tragedy, trauma of mass shootings - 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