In the aftermath of the shocking attack at Bondi on Sunday, many Australians are grappling with a flood of difficult emotions. Clinical psychologist Shuktika Bose has stepped forward with crucial advice for navigating this collective trauma, stressing that feelings of shock, anger, fear, sadness, and numbness are completely natural responses.
Steady Your Nervous System: The First Step to Healing
Appearing on The Morning Show this Tuesday, Bose explained that in the wake of distressing events, our brains enter a protective mode, constantly scanning for danger. The immediate priority is not to analyse or make sense of the tragedy, but to calm your nervous system.
She outlined fundamental steps for grounding yourself:
- Maintain regular sleep and eating routines.
- Incorporate physical movement into your day.
- Stay connected with trusted friends and family.
- Limit repeated exposure to graphic footage and news cycles.
"Processing happens gradually through conversations, through routines, and through time," Bose said. "You don't need to bounce back or push through quickly. These small grounding actions help the brain move out of that threat mode."
Managing Media Exposure and Supporting Children
Bose acknowledged the importance of staying informed but issued a strong warning about the impact of news and social media overload. Constant exposure can trap the nervous system in a prolonged state of alert. Her recommendation is to choose one or two trusted news updates per day, then consciously disengage to focus on calming activities.
For parents uncertain about how to address the tragedy, Bose advises against assuming children are unaware. "It's quite possible that their assumptions are scarier than the facts itself," she noted. The goal is not to explain every detail but to help children feel safe and heard.
She recommends checking in early, using age-appropriate language, and answering questions honestly and calmly. "The aim is safety, not detail," she emphasised.
Recognising When to Seek Professional Help
Bose urged people to monitor their distress and seek professional support if symptoms persist, intensify, or begin to interfere with daily life. Key warning signs include:
- Ongoing sleep disturbances.
- Persistent feelings of panic, numbness, or hopelessness.
- Withdrawing from normal activities and relationships.
- Using substances to cope.
"You don't need to be at breaking point to get support. Early help can actually make a really big difference," she stated.
For immediate crisis support, Australians can contact Lifeline on 13 11 14. For further information about depression and anxiety, contact beyondblue on 1300 224 636 or speak to a GP, local health professional, or trusted person.
