{"id":66957,"date":"2022-11-20T16:06:34","date_gmt":"2022-11-20T23:06:34","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=66957"},"modified":"2023-06-23T09:13:58","modified_gmt":"2023-06-23T15:13:58","slug":"club-q-helpful-tools-for-coping-with-tragedy-and-trauma","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/club-q-helpful-tools-for-coping-with-tragedy-and-trauma\/","title":{"rendered":"Following the Club Q mass shooting: Helpful tools for coping with tragedy and trauma"},"content":{"rendered":"<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div><p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-66969 size-medium\" src=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2022\/11\/20160515\/candlephoto-300x200.webp\" alt=\"candles lite after the Club Q mass shooting\" width=\"300\" height=\"200\" srcset=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2022\/11\/20160515\/candlephoto-300x200.webp 300w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2022\/11\/20160515\/candlephoto-768x512.webp 768w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2022\/11\/20160515\/candlephoto-150x100.webp 150w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2022\/11\/20160515\/candlephoto-200x133.webp 200w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2022\/11\/20160515\/candlephoto.webp 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>Coloradans know all too well what it\u2019s like to deal with tragedy and trauma related to mass shootings.<\/p>\n<p>Now people in Colorado Springs must face unspeakable sorrow once again after a gunman killed at least five people at Club Q, a Colorado Springs nightclub that serves LGBTQ patrons.<\/p>\n<p>Violence like the Club Q mass shooting ignites trauma and anxiety for people who were close to the attack including survivors, family members, emergency responders and medical providers. But even those who are far removed from the attacks can suffer, said the Rev. Dr. Christopher Keith. He\u2019s a chaplain supervisor at <a href=\"https:\/\/www.uchealth.org\/locations\/uchealth-memorial-hospital-central\/\">UCHealth Memorial Hospital Central<\/a> in Colorado Springs, where he supports patients, families and staff members. He also has a doctorate in counseling.<\/p>\n<div class=\"su-callout-box col-xs-12 col-sm-6 right\" style=\"background-color:#dce4e7; color:#2e3b44;\">\n<p><strong>Simple ideas to comfort yourself as you cope with the Colorado Springs mass shooting<\/strong><\/p>\n<ul>\n<li>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<li>Do something kind for someone.<\/li>\n<li>Get enough sleep.<\/li>\n<li>Practice deep breathing.<\/li>\n<li>Avoid using substances to \u201ctreat\u201d yourself. If you\u2019ve struggled with addiction in the past and are in recovery, seek support.<\/li>\n<li>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 or 988.<\/li>\n<li>The Trevor Project offers 24\/7 help for LGBTQ youth. <a id=\"\" href=\"https:\/\/www.thetrevorproject.org\/get-help\/\" target=\"_blank\" rel=\"noopener\">Learn more about how to get help<\/a>.<\/li>\n<li>Call or text the <a id=\"\" href=\"https:\/\/coloradocrisisservices.org\/\" target=\"_blank\" rel=\"noopener\">Colorado Crisis Hotline<\/a>. Call 844-493-8255 or text &#8220;TALK&#8221; to 38255.\u00a0 Colorado Crisis Services also has walk-in centers including one in Colorado Springs. It&#8217;s located at 115 S. Parkside Drive<\/li>\n<\/ul>\n<\/div>\n<p>\u201cThere\u2019s a lot of anxiety and stress,\u201d said Keith. \u201cPeople will be on high alert and will be fearful.\u201d<\/p>\n<p>It\u2019s wise for people to be aware of the common symptoms of post-traumatic stress disorder or PTSD. They include intrusive thoughts or images about the traumatic event, nightmares, intense emotions and physiological symptoms like jumpiness, a racing heart or hypervigilance.<\/p>\n<p>People who have experienced trauma previously are at greater risk if they get exposed again. Unfortunately, that means that Coloradans who have had to endure trauma from mass shootings multiple times are at high risk. Members of the LGBTQ community also may feel especially vulnerable since police are investigating the Club Q shootings as a potential hate crime.<\/p>\n<p>Keith answered questions about trauma and offered advice for how people can cope with the challenges following the shooting.<\/p>\n<h2><strong>What do I do if I need help immediately?<\/strong><\/h2>\n<p>If you are experiencing a mental health crisis, please call 911 or <a href=\"https:\/\/988lifeline.org\/current-events\/the-lifeline-and-988\/\">988, the new emergency phone line<\/a> for people dealing with suicidal thoughts or other behavioral health crises. You can also call or text the <a id=\"\" href=\"https:\/\/coloradocrisisservices.org\/\" target=\"_blank\" rel=\"noopener\">Colorado Crisis Hotline<\/a>. Call 844-493-8255 or text &#8220;TALK&#8221; to 38255. Colorado Crisis Services also has walk-in centers.<\/p>\n<p>Another source for help is The Trevor Project, the world&#8217;s largest suicide prevention and mental health support group for LGBTQ youth. <a id=\"\" href=\"https:\/\/www.thetrevorproject.org\/get-help\/\" target=\"_blank\" rel=\"noopener\">Learn more about how to get help 24\/7<\/a>.<\/p>\n<h2><strong>Be aware that tragedies can awaken trauma from the past<\/strong><\/h2>\n<p>Keith said new tragedies can reawaken anxiety and fear from past events. People who have suffered from PTSD in the past can suffer from it again. And that can impact those who are seemingly far from the tragic event.<\/p>\n<figure id=\"attachment_66965\" aria-describedby=\"caption-attachment-66965\" style=\"width: 250px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-66965\" src=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2022\/11\/20155511\/Christopher-Ketih-300x160.webp\" alt=\"A photo of Christopher Keith\" width=\"250\" height=\"133\" srcset=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2022\/11\/20155511\/Christopher-Ketih-300x160.webp 300w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2022\/11\/20155511\/Christopher-Ketih-768x409.webp 768w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2022\/11\/20155511\/Christopher-Ketih-150x80.webp 150w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2022\/11\/20155511\/Christopher-Ketih-200x107.webp 200w, https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2022\/11\/20155511\/Christopher-Ketih.webp 800w\" sizes=\"auto, (max-width: 250px) 100vw, 250px\" \/><figcaption id=\"caption-attachment-66965\" class=\"wp-caption-text\">Rev. Christopher Keith<\/figcaption><\/figure>\n<p>\u201cWe call that &#8216;secondary impacts&#8217;. It\u2019s like rings that spread out in a pond. Trauma can hit us, and we\u2019re not even sure where it\u2019s coming from,\u201d Keith said.<\/p>\n<p>Stress, anxiety and behavioral health problems all have been on the rise since the start of the pandemic.<\/p>\n<p>\u201cThose of us in the caring professions also have noticed heightened extremism. There\u2019s a lack of grace for one another,\u201d Keith said.<\/p>\n<p>He wishes people could be much kinder to one another and could reach out to those who clearly are struggling.<\/p>\n<h2><strong>Be gentle with yourself and others <\/strong><\/h2>\n<p>\u201cThere\u2019s a wide range of \u2018normal\u2019 responses to difficult events,\u201d Keith said.<\/p>\n<p>It\u2019s normal to experience changes in mood, energy, relationships, sleeping and eating patterns.<\/p>\n<p>\u201cWe all respond differently based on the nature of the event, our personal and professional history, and physical and emotional health,\u201d Keith said.<\/p>\n<h2><strong>Get some exercise<\/strong><\/h2>\n<p>Walk or run, do yoga, play ball or swim. Get outside if possible. Exercise can really help with stress.<\/p>\n<h2><strong>Talk to a supportive person<\/strong><\/h2>\n<p>\u201cSome time alone is fine,\u201d Keith said. \u201cBut talking with a supportive person can be very helpful. Friends and family are great, but a trained professional may be best if things aren\u2019t getting better.\u201d<\/p>\n<h2><strong>Be deliberate about relaxation <\/strong><\/h2>\n<p>\u201cHave a massage, meditate, listen to quiet music or take a warm bath,\u201d Keith said. \u201cHigh stress events, like mass shootings, leave many people with tension in their bodies. Relaxation techniques can help soothe our minds and our spirits.\u201d<\/p>\n<h2><strong>Breathe<\/strong><\/h2>\n<p>\u201cDeep, intentional breathing releases stress, oxygenates our bodies, and helps us settle down.\u00a0 Take a few minutes to sit in a comfortable chair in a quiet environment and just take deep easy breaths,\u201d Keith said. \u201cPay attention to where you\u2019re holding tension in your body and let your breathing help relax those areas.\u00a0 Do this especially if you feel yourself getting worked up about memories or aspects of the event.\u201d<\/p>\n<p>You can also try what\u2019s known as 5 by 5 breathing.<\/p>\n<p>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.<\/p>\n<h2><strong>Keep an eye on yourself, family members and colleagues<\/strong><\/h2>\n<p>\u201cLook for reactions or behaviors that don\u2019t get better over time, affect quality of life, or are a risk to self or others,&#8221; Keith said. &#8220;If you\u2019re worried about yourself, a family member or a colleague, get help.\u201d<\/p>\n<h2><strong>Eat well<\/strong><\/h2>\n<p><strong>\u00a0<\/strong>For some people, it\u2019s hard to eat after dealing with a stressful situation. But Keith said healthy food can make a big difference.<\/p>\n<p>\u201cFood is the fuel our bodies and minds run on. Our bodies tend to crave junk food when stressed. Make sure to feed yourself some good, nourishing food,\u201d he said.<\/p>\n<p>He advises people to avoid alcohol and other substances.<\/p>\n<p>\u201cNumbing the pain isn\u2019t a useful solution,\u201d Keith said. \u201cGet help.\u201d<\/p>\n<h2><strong>Sleep<\/strong><\/h2>\n<p>\u201cGive yourself time to rest your body and mind. Sleep can be hard after a stressful event,\u201d Keith said. \u201cTry to maintain a normal routine. Avoid caffeine and other stimulants. Avoid screens for at least an hour before you\u2019re trying to sleep. Dim the lights. Keep the room cool. Breathe deeply.\u201d<\/p>\n<p>If sleep problems persist, seek care from your primary care provider or a sleep specialist.<\/p>\n<h2><strong>Connect with people, but disconnect from news <\/strong><\/h2>\n<p>To deal with trauma, everyone needs help from loved ones and other supportive people.<\/p>\n<p>Too much time spent scrolling on social media or reading about tragedies can re-traumatize people.<\/p>\n<p>While some people feel they need to know more about a traumatic event, it\u2019s important to limit exposure to media or social media.<\/p>\n<p>Keith encourages people to deliberately disconnect from upsetting news. That\u2019s because people can suffer from PTSD even if they were not immediately impacted by a traumatic event like a mass shooting.<\/p>\n<p>Blanket bans on media sometimes don&#8217;t work. If you feel you need to stay up to speed, but you want to limit exposure, try limiting the number of times you check social media or turn on TV. It&#8217;s also very wise to avoid upsetting information before trying to sleep.<\/p>\n<h2><strong>Try to practice mindfulness<\/strong><\/h2>\n<p>\u201cMindfulness encourages us to be present to the moment rather than being lost in the past or worrying about the future,\u201d Keith said.\u00a0 \u201cApps like Headspace can get you started.\u00a0 If you\u2019re struggling with worry, ask yourself if anything is actually wrong right at this moment.\u201d<\/p>\n<p>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<h2><strong>Recapture your sense of purpose in life, or reconnect with your religious or spiritual faith<\/strong><\/h2>\n<p>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<p>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<p>Keith said chaplains mostly listen to people rather than praying with them. And they never push religion on non-religious people. But spirituality can connect people with purpose in their lives. And spiritual people can provide great solace during difficult times.<\/p>\n<p>\u201cWhen we walk into a hospital room, our job is not to preach. It\u2019s often just to listen,\u201d Keith said.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Coloradans know all too well what it\u2019s like to deal with tragedy and trauma related to mass shootings. Now people in Colorado Springs must face unspeakable sorrow once again after a gunman killed at least five people at Club Q, a Colorado Springs nightclub that serves LGBTQ patrons. Violence like the Club Q mass shooting [&hellip;]<\/p>\n","protected":false},"author":2123,"featured_media":66969,"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":[6,8],"tags":[113,9187],"class_list":["post-66957","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","category-news","tag-behavioral-health","tag-readysetco"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Following Club Q mass shooting: Tools for coping with tragedy, trauma - UCHealth Today<\/title>\n<meta name=\"description\" content=\"Violence like the mass shooting at Club Q ignites trauma and anxiety for people. 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