Written by Dr. Monica Riley, MD, MSJ, a doctor of integrative medicine and the award-winning founder of Dr. Monica’s Natural Beauty. With more than 30 years of experience in holistic health sciences, she creates sustainable, plant-based skincare, haircare, and bodycare for women 40+, with particular care for Melanated Beauty.
A tragic shooting incident rocked my world on August 28, 2026 and, no, I am not ok!
The pathway back to reality after a tragedy is unique for everyone. We do know, though, that it is typical for people to experience a variety of emotions following a traumatic event. These feelings can include shock, sorrow, numbness, fear, anger, disillusionment, grief, and others.
You may find that you have trouble sleeping, concentrating, eating, or remembering even simple tasks. These reactions are common and may ease with time, although recovery looks different for everyone. It can take time to recover your sense of equilibrium. Take baby steps. It may help you to track your rest and energy levels to optimize your day.
If symptoms persist, worsen, or begin significantly interfering with everyday life, relationships, or your ability to function, consider reaching out to a qualified medical or mental-health professional for additional support.
1. Talk About It
Ask for support from people who care about you and who will listen to your concerns. Receiving support and care can be comforting and reassuring.
It often helps to speak with others who have shared a traumatic experience, so you do not feel so different or alone. Asking for the kind of support you want, from people you trust, can make all the difference in how you move through this time.
Sometimes, we want help by talking out the difficult thoughts that are going on in our head. Sometimes, we want help just being near friends and family and ignoring all the chaos of our lives.
Sometimes, we want help just watching NETFLIX & Chillin’.
Playlist: “How Grieving Changes the Brain & Affects the Body”
2. Strive for Balance
When a tragedy occurs, it’s easy to become overwhelmed and have a negative or pessimistic outlook. Striving for balance can help you create a healthier perspective on yourself and the world around you.
Here is a simple grounding exercise that may help you as much as it is helping me.
A grounding exercise called 5, 4, 3, 2, 1 engages all five senses and can help bring you back to the here and now.
Notice five things in your immediate environment. Then, touch four different things around you.
The key to this exercise is allowing your brain to slow down enough to really notice your sensations.
Next, listen to three different sounds in your immediate environment. Then notice two different smells near you. Finally, notice the taste in your mouth.
If scent feels comfortable and grounding for you, you might also incorporate something familiar, such as peppermint oil or another aroma you associate with calm, as part of a sensory self-care ritual.
Related article: [The “O” Factor: How Olfactory Cues Affect Memory]
3. Turn It Off and Take a Break
You may want to keep informed, but try to limit the amount of news you take in, whether it’s from the Internet, television, newspapers, or magazines.
While getting the news informs you, being overexposed to it can increase your stress. Images can be especially powerful in reawakening feelings of distress.
Also, schedule some breaks to distract yourself from thinking about the incident and focus instead on something you enjoy. Try to do something that will lift your spirits.
Take 5!
“Soulitude – Dr. Monica Bickerstaff Riley”
4. Honor Your Feelings
Remember that it is common to have a range of emotions after a traumatic incident.
You may experience intense stress similar to the effects of a physical injury. For example, you may feel exhausted, sore, or off balance.
There isn’t one correct emotional response to tragedy, and recovery does not have to look the same for everyone.
5. Take Care of Yourself
Engage in healthy behaviors to enhance your ability to cope with excessive stress. Eat well-balanced meals, get plenty of rest, and build physical activity into your day.
Avoid alcohol and drugs as a way of managing distress. They may offer temporary relief or numb difficult feelings, but they can also create additional problems and make recovery more difficult.
Establish or re-establish routines, such as eating meals at regular times and following an exercise program.
If you are having trouble sleeping, you might also explore relaxation techniques such as gentle breathing exercises, meditation, or yoga if these feel comfortable and appropriate for you.
For more on Dr. Monica Riley’s work across holistic health, aromatherapy, self-care, and women’s wellbeing, visit her She Owns Success expert profile, where you can learn more about her background, expertise, and current work.
