How to manage feelings of distress, fear and anxiety after the Bondi attack
Traumatic, violent events can have a profound and immediate effect on many people, including the wider community. (AP Photo: Mark Baker)
Confronting footage of gunmen shooting into a crowd of people in Bondi made headlines on Sunday night.
Two men killed at least 15 people in an act of terrorism, marking one of Australia's deadliest attacks.
Videos with confronting images and scenes circulated throughout the night and into the week.
While the pain of the victims and their loved ones is felt close to the community, wider Australia has been grieving, shaken by this news.
Crisis support hotline Lifeline experienced its busiest day of the year after the attack, and it expects numbers of people accessing its service to jump.
Repeated exposure to this kind of footage can contribute to vicarious trauma or feelings of loss and sadness — which can be difficult to unpack.
The more relatable an incident is, the more upsetting it can be, explained Nicole Sadler, a trauma specialist and CEO of post-traumatic mental health centre Phoenix Australia.
"We like to think that the world is safe and secure, and something like this isn't going to happen to us," Professor Sadler said.
"This was an attack which happened to people who were gathered for a community event, for a religious event.
"This can make us feel more vulnerable or have a heightened sense of danger or be questioning our general safety in the world and how secure we are. It's understandable people might be experiencing those feelings."
The trauma of the news
People who are exposed to the events through work such as first responders, people who witnessed the events, or people who work closely with the victims such as psychologists can experience vicarious trauma.
This form of psychological harm can result in people having an altered view of the world, developing physiological responses and having changed relationships with others.
Continually seeing videos, imagery or stories online, or in the news, can create feelings of stress, trauma or loss too.
Experts say these feelings are typical during significant events like the Bondi Beach attack.
Tributes have been left at Bondi Beach in memory of those who were killed in the attack. (ABC News: Jak Rowland)
Alain Brunet, director of the National PTSD Research Centre, said most people will not experience vicarious trauma specifically, but feelings of distress, anger and fear are not uncommon.
"Many people might be shocked, horrified, angry, or afraid in some situations. Those are all normal emotions. There is no right or wrong," he said.
Professor Sadler said it was normal to feel distressed for days or weeks — but if feelings continue after that, it is recommended to seek help.
"It's really hard not to be impacted in some way.
"It doesn't mean that we're being traumatised by it but it means that we're just being impacted on a very human level that we find it distressing and devastating," she said.
The attack was declared an act of terrorism by the Prime Minister on Sunday night, a move that could inspire further fear.
"A terrorist attack is designed to undermine our sense of safety and security in the world so it can make all of us feel less safe," Professor Sadler explained.
"It makes us question things about values, particularly when it's an attack which is on a particular culture or a particular religion, so there's lots of aspects of it which are very upsetting for us."
Managing distressing news
Studies have found that consumption of media, both traditional and social, increases during significant news events.
Research suggests it is not just the content people watch, but how often they are exposed to distressing footage that matters, with repeated viewing linked to a greater emotional impact.
Keeping up to date is fine but if you continue to consume the news and media, it can become mentally challenging. (Pexels: Charlotte May)
Some people may choose to stop watching for self-preservation, but Professor Sadler said simply switching off may not necessarily be a helpful or viable solution if you feel traumatised by news events.
She recommended visiting trusted news sites rather than social media, and where possible, going online to get information needed and getting offline again quickly, rather than sitting watching, listening or reading for extended periods.
"It is the watching of the constant cycle of news going over and over again making you more and more distressed that is unhelpful,"she said.
Shared suffering and community vigils can help people process the grief. (ABC News: Jak Rowland)
Community events such as vigils creating time to mourn together, known as "ritual events", are important to recognise what has happened and give it meaning, Professor Brunet said.
"They are very important because it is an opportunity for the community to come together and to express feelings of shared suffering.
"It is very important to process those events and difficult moments and gives a feeling that we are all in this together."
What to do if you are struggling
Over the coming days, it will be normal to experience distress, anxiety and depression, Professor Brunet said.
"I would say those symptoms and reactions should abate with time and that is really the thing to watch for.
"That is a good sign."
If the feelings persist, recognising what is happening is key.
If you are experiencing symptoms of anxiety or difficulty sleeping or nightmares, reaching out to your support system, relying on people around you and speaking about the feelings can help, Professor Brunet said.
"Studies suggest that strong social support really helps to cope with traumatic stress."
If there remain problems after that, getting help from your GP is the best course of action, Professor Sadler said.
"If you know people really are struggling, and they're finding that they're not getting better and it's really impacting their functioning and ability to get on with things, just really encourage them to reach out and to seek help.
"There are some fantastic evidence-based treatments which are available to people and can assist them to recover."