Events like what happened at Bondi can feel shocking, upsetting and close to home, even if you weren’t there.
You might be feeling overwhelmed, anxious, numb, or unsure how to make sense of it all, even some time after the event. These are all very human responses.
If you or someone you care about is struggling, you’re not alone. Support is here.
This page is here to help you understand what you or people close to you might be feeling, and to guide you through what can help. If you’re struggling, it’s never too early to reach out to Beyond Blue.
If you’ve been impacted by a traumatic event, you may experience the following:
Feeling anxious or unsettled
Difficulty sleeping
Feeling overwhelmed or numb
Changes in mood or behaviour
Changes in your appetite
Some people also experience emotions, such as fear, anger or sadness, which can affect day-to-day life.
If things aren’t starting to feel easier, or you’re finding it hard to cope day to day, reaching out for support can help. You don’t have to go through this on your own.
After a traumatic experience, it’s important to look after yourself and support your recovery. Here are some ways you can do that:
Relaxation techniques can help to calm the mind and body and also manage some of the symptoms of anxiety and depression.
If your feelings aren’t easing or are getting worse, it’s a good idea to reach out to your GP or a mental health professional.
It’s important to get support straight away if you experience:
Thoughts of self-harm or of ending your life
Loss of hope or interest in the future
Intense anger and aggressive behaviour
Avoiding things that bring back memories of what happened to the point where you're unable to carry out day-to-day tasks
Acknowledge what they’ve been through: Let them know their reaction is valid, and that recovery can take time.
Support the basics: Gentle reminders around rest and sleep, eating well, and exercise can help. If it feels right, you might also suggest easing back on things like alcohol or caffeine.
Offer practical help: Small things, such as dropping off meals or helping with errands, can make a big difference.
Stay connected: Spending time together, even quietly, can help them feel less alone. You might suggest watching a movie, reading a book or going for a walk together.
Respect their pace: If they don’t want to talk, that’s okay. Just being there can be enough.
Listen without trying to fix: If they do want to talk, focus on listening. You don’t need to have all the answers.
Encourage extra support if needed: If they’re still struggling after a couple of weeks or more after the traumatic event, gently suggest speaking with a mental health professional.
When someone you care about is going through something distressing, it’s natural to want to help, and to worry about saying the wrong thing.
Often, the most helpful thing you can do is simply be there and let them take the lead.
Avoid pushing someone to talk, let them share in their own time: You don’t need to ask for details or encourage them to talk before they’re ready. Giving them space can help them feel safe and in control.
Instead of trying to fix the problem, focus on listening: It’s okay if you don’t have the right words. Listening without interrupting or trying to solve things can mean a lot. You might say something like, “I can hear this is really hard for you right now.”
Avoid comparing or minimising their experience: Even well-meaning comments like “it could have been worse” can feel dismissive. What matters most is how it feels for them.
The support of parents and carers can make a big difference. Children and young people often show how they’re feeling through behaviour rather than words.
Talking with them, answering questions and reassuring them that they’re not alone helps them feel safe.
Educators in schools can play an important role in supporting children and young people who have experienced a traumatic event in the community.
As an educator, the relationships and experiences you foster in daily practice support safety, attachments and connections for the students in your care.
You can also support your students’ sense of safety and regulation by looking beyond their behaviour to understand what is happening for them.
People may respond differently at work, and reactions can change over time. Some people may be directly affected by a traumatic event, while others may feel unsettled or distracted witnessing things from a distance.
A calm and genuine approach and checking in regularly can help people feel supported and safe at work.
Anita Savic, Clinical Psychologist and Senior Adviser, Beyond Blue
Repeat exposure to traumatic events has been shown to affect our mental health. Living in a time of 24-hour news coverage means continuous engagement can be hard to escape, which may cause increased stress, anxiety, and depression.
Sometimes we need to keep a close eye and ear on the media for our safety, but ongoing exposure, whether you are directly impacted or not, can be distressing.
If you notice it’s making you feel worse, it’s okay to pause, even for a short time. Set time limits to your social media apps to help you bring awareness to how long you’re spending on them.
Remember, you are in control of your phone. If it’s causing distress, you can delete apps, stop following or mute certain accounts, and turn off notifications.
Checking news or social media updates once or twice a day from reliable sources is often enough. Also try to avoid the urge to look at graphic content, including images, videos and audio. Instead, you might like to focus on activities you enjoy, and try to spend time outdoors.
Try to notice how news and social media are affecting your mental wellbeing. Tools like our self-care check-in can guide you to make small, helpful changes when things feel overwhelming.
After a traumatic event, emotions might be running high. Avoid engaging in online arguments as this can exacerbate feelings of distress and anxiety.
If distressing feelings persist for more than a few weeks, it’s important to get professional help. Call Beyond Blue anytime so you can get help early and feel better sooner.
Explore guided meditations, sleep support and tools to help you feel more grounded and supported with free apps such as Smiling Mind (for all ages) and Insight
Explore apps that can help you manage and limit social media use, such as One Sec, Freedom and RescueTime. A great one for parents is Screen Time.
As an organisation that supports people from across Australia, Beyond Blue acknowledges the Traditional Owners and Custodians of Country and their continuing connection to land, waters and community. We pay respect to Elders past and present.
First Nations Peoples are advised that this website may include reference to and images of deceased persons.
Beyond Blue is committed to safe inclusive spaces, policies and services for people of LGBTIQ+ communities and their families.
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