What You Should Know

When you are exposed to traumatic 

events, such as natural disaster, mass 

violence, or terrorism, be aware of how 

these events can affect you personally. 

Most people show signs of stress after 

the event. These signs are normal. Over 

time, as your life gets back to normal, 

they should decrease. After a stressful 

event, monitor your own physical and 

mental health. Know the signs of stress 

in yourself and your loved ones. Know 

how to relieve stress. And know when 

to get help.

Know the Signs of Stress

Your Behavior:

An increase or decrease in your 

energy and activity levels.

An increase in your alcohol, 

tobacco use, or use of illegal drugs.

An increase in irritability, with 

outbursts of anger and frequent 

arguing.

Having trouble relaxing or sleeping.

Crying frequently.

Worrying excessively.

Wanting to be alone most of the 

time.

Blaming other people for 

everything.

Having difficulty communicating 

or listening.

Having difficulty giving or 

accepting help.

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Inability to feel pleasure or have 

fun.

Your Body:

Having stomach aches or diarrhea.

Having headaches and other pains.

Losing your appetite or eating too 

much. 

Sweating or having chills.

Getting tremors or muscle twitches.

Being easily startled.

Your Emotions:

Being anxious or fearful.

Feeling depressed.

Feeling guilty.

Feeling angry.

Feeling heroic, euphoric, or 

invulnerable.

Not caring about anything.

Feeling overwhelmed by sadness.

Your Thinking:

Having trouble remembering 

things.

Feeling confused.

Having trouble thinking clearly and 

concentrating.

Having difficulty making decisions.

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Know When to Get Help

Sometimes things become so 

overwhelming that you need 

help from a mental health or 

substance abuse professional. 

If you or someone you know 

threatens to hurt or kill 

him/herself or another person; 

looks for ways to kill him/

herself; talks or writes about 

death, dying, or suicide; feels 

rage, uncontrolled anger, or 

desires revenge; or shows signs 

of stress (listed on this page) 

for several days or weeks, GET 

HELP by calling one of the 

hotlines listed on the next page. U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES

Substance Abuse and Mental Health Services Administration

Center for Mental Health Services

www.samhsa.gov

Managing Your Stress 

Tips for Survivors of a Traumatic Event
Helpful Resources

National Mental Health Information Center

Toll-Free: 1-800-789-2647 (English and Español) 

TDD: 1-866-889-2647

Web Site: www.mentalhealth.samhsa.gov

National Clearinghouse for Alcohol and Drug Information

Toll-Free: 1-800-729-6686 (English and Español) 

TDD: 1-800-487-4889

Web Site: www.ncadi.samhsa.gov

Treatment Locators

Mental Health Services Locator

Toll-Free: 1-800-789-2647 (English and Español)

TDD: 1-866-889-2647

Web Site: www.mentalhealth.samhsa.gov/databases

Substance Abuse Treatment Facility Locator

Toll-Free: 1-800-662-HELP (4357) (24/7 English and 

Español)

TDD: 1-800-487-4889

Web Site: www.findtreatment.samhsa.gov

Hotlines

National Suicide Prevention Lifeline

Toll-Free: 1-800-273-TALK (8255)

TTY: 1-800-799-4TTY (4889)

Web Site: www.suicidepreventionlifeline.org

Workplace Helpline

Toll-Free: 1-800-WORKPLACE (967-5752)

Web Site: http://dwp.samhsa.gov/helpline/helpline.aspx

Office for Victims of Crime

Toll-Free: 1-800-851-3420

TTY: 1-877-712-9279

Web Site: www.ojp.usdoj.gov/ovc/ovcres/welcome.html

Note: Inclusion of a resource in this fact sheet does not imply 

endorsement by the Center for Mental Health Services, the 

Substance Abuse and Mental Health Services Administration, or 

the U.S. Department of Health and Human Services. 

NMH05-0209

Revised 4/07

Know How To Relieve Stress

You can manage and alleviate your stress by taking time to 

take care of yourself. 

Keep Yourself Healthy:

Eat healthy foods, and drink water.

Avoid excessive amounts of caffeine and alcohol. 

Do not use tobacco or illegal drugs.

Get enough sleep and rest.

Get physical exercise.

Use Practical Ways To Relax:

Relax your body often by things that work for you—take 

deep breaths, stretch, meditate, wash your face and 

hands, or engage in pleasurable hobbies.

Pace yourself between stressful activities, and do a fun 

thing after a hard task.

Use time off to relax—eat a good meal, read, listen to 

music, take a bath, or talk to family.

Talk about your feelings to loved ones and friends often.

Pay Attention to Your Body, Feelings, and Spirit:

Recognize and heed early warning signs of stress.

Recognize how your own past experiences affect your 

way of handling this event, and think of how you 

handled past events.

Know that feeling stressed, depressed, guilty, or angry is 

common after a traumatic event.

Connect with other survivors of traumatic events or 

violent crime, many of whom may experience similar 

difficulties.

Take time to renew your spirit through meditation, 

prayer, or helping others in need.

Have a Plan To Manage Your Tasks: 

Do the important things first. If necessary, find a safe 

place to stay. Tell family where you are and how they can 

contact you. Get water and food. If needed, get papers 

for your property, insurance, bank, medical records, and 

job qualifications from agencies if you lost them in the 

traumatic event. It may take time to feel like you’ve regained 

control over your life. Be patient with yourself and others.

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