The terrorist attacks and the anthrax scare have aroused feelings of fear and anxiety in many people. How can we cope with feeling as though our world is spinning out of control? Professional counselors and psychologists, including those at the American Psychiatric Association and National Institute of Mental Health, offer advice.
Why do I feel fear and uncertainty?
Terrorism brings on these feelings because a terrorist act is usually aimed at citizens and is random. You can't predict who will be affected and thus you are left with feelings of vulnerability and fear.
I wasn't personally affected by the terrorist attacks or the anthrax-tainted mail, but I still feel nervous and anxious. Why?
After the World Trade Center attacks, many people watched the video clips of the incident over and over again. You can feel strong emotions even if you weren't there or didn't lose a loved one. Watching and listening to what happened can have a profound emotional effect on you.
People also are made anxious by things they can't predict or control. The terrorist attacks and the recent anthrax outbreak in urban areas occurred without warning. People feel as though they have lost control over their lives. For the anthrax, especially, it is an unseen "enemy" striking ordinary people -- postal workers. When ordinary people are affected, it can be more frightening.
Is something wrong with me if I feel worried and fearful? Am I going crazy?
No, you are not "going crazy." Your feelings are a normal reaction to a situation that is highly abnormal. It's normal after traumatic events to feel more anxious and fearful. Experts recommend thinking back to other times in your life when you have faced trauma or have been fearful, and remembering how you coped then.
Will this fearful feeling ever go away?
Yes. For most people, these feelings will diminish over time. A small number of people may not be able to get beyond these feelings without professional counseling.
What can I do to feel safer?
Try to maintain a normal routine as much as possible. Think positively that things will get better. Take comfort that officials are working to deal with the situation and stop further attacks. If you feel overwhelmed and upset when watching the news, try to limit your exposure to news programs. Read a newspaper instead.
Try to put in perspective the actual threat that you face. Although the news media have played up the anthrax cases, you need to realize that your chances of contracting anthrax are small in urban areas.
Do things that make you feel calmer: exercise, meditation, prayer, listening to music, even lying in a hot tub -- whatever works for you.
I want to take a trip, but I'm afraid of getting on a plane. Should I fly or wait a while?
It depends on your goal. If you want to confront your fear, you should probably get on that plane soon. If you want to more fully enjoy your vacation, you may want to wait until a time when you might not feel as anxious. In the long run, it's best to get back to your normal routine as soon as you can.
This is true, as well, for other kinds of anxieties that may have developed -- fear of going to the mall or of being in large crowds; fear of going into tall buildings.
Do I need to see a psychologist or counselor to deal with my feelings?
If your feelings of anxiety and uncertainty continue for more than a few months, experts recommend seeking professional help.
What is post-traumatic stress disorder?
A person who has experienced trauma often has frightening thoughts and memories of what happened. A person with PTSD, however, relives the terrible moment over and over again. Some people with PTSD may experience sleep problems or depression. They may feel detached or numb or are easily startled. They may lose interest in things they used to enjoy and have trouble feeling affectionate. They may feel irritable and more aggressive than before, or even violent.
Do I have PTSD?
After a traumatic event, it's normal to have flashbacks or feel anxious. If you still have these feelings after a month, experts recommend seeking professional consultation. With PTSD, however, symptoms may be delayed for months, or even years.
In the days after Sept. 11, I felt grief and sorrow. Now I feel angry and frustrated. What should I do?
After the terrorist attacks, millions of Americans had strong feelings of grief and sorrow as our country mourned the incredible loss of life that occurred. But we have turned from grief to anger, frustration and helplessness. This is particularly true because the terrorists behind the anthrax cases have not been identified. We feel frustrated and helpless in part because we don't know where to direct our anger.
You can begin to deal with your anger and frustration by taking several steps:
- Talk about your feelings. Talking about anger helps lessen it. When you visit with friends, or talk around the water cooler, share how you're feeling.
- "Normalize" it. Realize that many people feel the same way you do.
- Take action. Act on your anger by doing something positive. This could be writing a letter, organizing a fund-raiser, wearing a flag pin or helping the needy.
Sources: American Psychological Association; Dianne Chambless, Ph.D., distinguished professor of psychology at University of North Carolina at Chapel Hill; Elizabeth Berger, M.D., child psychiatrist in the Philadelphia area; American Psychiatric Association; American Association of Child and Adolescent Psychiatry; National Institute of Mental Health; Paula Levine, Ph.D., psychologist in private practice in Miami and director of the Agoraphobia Resource Center.
