On August 1st, a shooting at 345 Park Avenue—just blocks from The Midtown Practice—shook our vibrant New York City community. Many clients, colleagues, and neighbors were directly or indirectly affected by this tragic act of violence. Whether you were present, nearby, or simply read the news, you may still be feeling the aftereffects of trauma and uncertainty.
Understanding the Body’s Stress Response
Exposure to violence, even indirectly, can leave your nervous system in a heightened state of arousal. This is your body’s natural response to acute stress. You might notice symptoms like a racing heart, shallow breathing, muscle tension, or difficulty concentrating. These are all signs of your autonomic nervous system activating the fight, flight, freeze, or fawn response—evolutionary mechanisms designed to keep us safe.
While these responses once protected us from physical threats, in modern life, they can be triggered by traumatic events like shootings or other violence. It’s common to experience lingering anxiety, disrupted sleep, appetite changes, or a persistent sense of unease long after the event has passed. Remember: just because your mind knows the danger is over doesn’t mean your body has caught up.
Trauma Can Intensify Existing Stress
Trauma rarely exists in a vacuum. If you were already dealing with stress—relationship issues, work challenges, or loneliness—these feelings may now feel amplified. The emotional landscape you carried before the event can shape your response and recovery.
When the World Feels Less Safe
Experiencing or witnessing violence can shift your perception of safety. You may feel heightened anxiety, avoid certain places, or worry more about potential dangers. While these are normal protective responses, if they persist, they can leave you feeling stuck. Evidence-based therapies like Cognitive Processing Therapy (CPT), Eye Movement Desensitization and Reprocessing (EMDR), and Exposure and Response Prevention (ERP) can help reframe unhelpful beliefs and process distressing memories, supporting your journey back to a sense of security.
There’s No One Way to Cope with Trauma
Everyone’s nervous system is different. What feels healing for one person may be overwhelming for another. Some may find comfort in talking with loved ones or journaling, while others prefer exercise, mindfulness, or maintaining familiar routines. Trust your instincts and honor your own pace.
Practical Tools for Restoring Safety
1. Support Your Nervous System:
Slow, deep breathing activates your body’s relaxation response. Try breathing in for five seconds and out for eight, or use box breathing (inhaling, holding, and exhaling for four counts each). Gentle movement, like walking or stretching, and Progressive Muscle Relaxation (PMR) can also help release tension.
2. Ground Through Your Senses:
Use the 5-4-3-2-1 technique: name five things you see, four you can touch, three you hear, two you smell, and one you taste. Holding something cold, like an ice cube, can also trigger a calming response.
3. Connect with Others:
Social connection is vital. Even a brief call or text can remind you that you’re not alone. For some, solitude is more grounding—honor what feels right for you, but remember that reaching out can be healing.
4. Prioritize Sleep:
Sleep is essential for processing trauma. Establish gentle routines: dim lights, read instead of using screens, or use calming scents. If sleep issues persist, consider consulting a professional.
When to Seek Professional Help
While many trauma responses fade with time, persistent avoidance, mood changes, or anxiety that interferes with daily life may signal the need for professional support. These are not signs of weakness—they’re your nervous system’s way of asking for help.
Moving Forward: Support from The Midtown Practice
At The Midtown Practice, we understand that healing from trauma is a personal journey. Our trauma-informed clinicians offer personalized, evidence-based care to help you regain a sense of safety and stability. Whether you need practical coping tools, a space to process your experience, or support for long-term recovery, we’re here for you.
Contact us today:
📞 646.736.4508
✉️ info@midtownpractice.com
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