When the World Feels Heavy: Coping After Traumatic News
In the days following a traumatic event, many people describe the same feeling: a heaviness that’s hard to name.
Even if we weren’t directly involved, violence especially when it happens close to home can shake our sense of safety, belonging, and trust. For some, it brings up fear or grief. For others, anger, numbness, or exhaustion. For many, it’s a mix of all of the above.
There is no “right” way to respond to traumatic news.
At Hey Mate, we want to acknowledge what many in our community may be feeling right now and offer gentle, practical support for navigating moments like this.
Why traumatic news affects us so deeply
Trauma isn’t only about what happens directly to us. Our nervous systems respond to perceived threat, not just lived experience.
News of violence can:
activate fear and hypervigilance
disrupt sleep, focus, and emotional regulation
bring up past experiences of loss, discrimination, or harm
impact people more strongly if they have cultural, community, or geographic connections to the event
For Jewish communities and other communities who live with the reality of hate and discrimination these events can carry an additional layer of grief, fear, and retraumatisation.
All of these responses are valid.
Common reactions you might notice (in yourself or others)
In the hours or days after distressing news, people often experience:
Difficulty concentrating or making decisions
Feeling on edge, jumpy, or emotionally flat
Changes in sleep or appetite
A strong urge to keep checking the news — or to avoid it entirely
Emotional overwhelm, sadness, anger, or numbness
None of this means you’re “not coping.” It means your nervous system is responding to stress.
Gentle ways to support yourself right now
You don’t need to “fix” how you feel. Small, steady actions can help your body and mind settle.
1. Limit news exposure
Staying informed is important, but constant exposure can intensify distress.
Try:
choosing one or two trusted updates a day
avoiding graphic images or videos
taking breaks from social media if it feels overwhelming
2. Ground your body
Trauma lives in the body, not just the mind.
Simple grounding can help:
slow breathing (longer exhales than inhales)
noticing five things you can see, four you can feel, three you can hear
gentle movement or a short walk
3. Stay connected
Isolation can make distress heavier.
Connection might look like:
talking with someone you trust
sitting quietly with another person
sending a message just to say “today feels hard”
You don’t need to explain everything.
4. Be mindful of expectations
You may still have work, responsibilities, or deadlines, but your capacity might be different right now.
If you can:
lower the bar where possible
postpone non-urgent decisions
offer yourself the same compassion you’d offer a friend
Supporting others after traumatic news
If you’re a manager, colleague, or community leader, people may turn to you, or you may notice changes in your team.
Helpful responses include:
acknowledging the event without forcing conversation
offering flexibility where possible
reminding people of available support
listening without trying to “solve” or minimise feelings
You don’t need the perfect words. Presence matters more than polish.
When to reach out for additional support
If distress is persistent, escalating, or interfering with daily lifec support can help.
Reaching out is not a sign of weakness. It’s a protective step.
Support services available in Australia:
Hey Mate – 1300 633 147 (EAP & wellbeing support)
Support Act – 1800 959 500 (music & creative industries)
Lifeline – 13 11 14 (24/7 crisis support)
13YARN – 13 92 76 (Aboriginal & Torres Strait Islander support)
Beyond Blue – 1300 22 4636
For Hey Mate EAP clients: if you or your team need additional support at this time individual sessions, manager guidance, or space to talk, please reach out to us directly.
A final word
In moments like this, it can feel like the world is fractured.
But care, compassion, and connection still exist often quietly, in the way people check in, show up, and hold space for one another.
If today feels heavy, you’re not alone. And you don’t have to carry it by yourself.
With care,
The Hey Mate Team
