How to Manage Gun Violence Fear

How to Manage Gun Violence Fear

Mass shootings have sadly become a common occurrence across America. In fact, up to one-third of US people say they avoid specific locations and circumstances out of fear of gun violence. Many people avoid high-profile gatherings and even crowded public locations, and ongoing anxieties can make relaxation difficult even in the safety of their own homes.

All of this is detrimental to our well-being, and it is a concerning trend that exposes a very real and rising kind of vicarious trauma as shootings continue to dominate national headlines. The potential for rising anxiety as a result of this fear is particularly troubling, but there are things you can do to better handle gun violence fear in general. Continue reading to find out what they are.

Understanding Gun Violence Fear

Mass shootings have far-reaching psychological consequences for those who are not immediately affected. The widespread fear of gun violence has become a major public health issue, with many people enduring worry and misery in their everyday lives. This condition, also known as vicarious trauma, results from exposure to the terrible experiences of others. Constant media coverage of mass shootings can exacerbate these worries, resulting in a cycle of worry and suffering.

It is critical to recognize that fear in response to gun violence is a normal human emotion. However, if this anxiety becomes excessive and interferes with everyday living, coping measures may need to be implemented.

Coping Strategies

# 1 – Give Your Feelings the Space They Deserve

With vicarious trauma, in particular, it’s easy to invalidate your feelings through negative self-talk that focuses on the fact that you weren’t involved, or that you don’t have a right to feel upset by these events. In reality, though, gun violence, in particular, has a wide-reaching ripple effect, and it’s completely valid to feel shaken by these events. Instead of pushing those feelings of unease or fear away, give yourself the space and permission necessary to work through them, and to understand why you’re feeling how you’re feeling, and what you can do about it.

# 2 – Limit Your Exposure to Current Events

While there’s a valid train of thought that knowledge is the best first step towards change, it’s also important that you recognize when it would be best to take a step back from, say, recurrent shooting stories. This can be tricky because, when you’re traumatized by something, you may be more drawn to read about it. However, given the way that you’re feeling, this is only ever going to serve as fuel for your fears. So, permit yourself to step back from news stories of this nature at least until you’ve worked through this trauma, and make sure that you turn off things like social media notifications so that you’re better able to maintain the headspace that you need to feel calmer.

# 3 – Take Time Out if you Need it

You may feel like you have no right to take time out considering that you’re witnessing these events from a distance, but pushing yourself to keep on working through any kind of trauma can prevent you from regaining balance. With that in mind, don’t hesitate to take a few days out if you feel that you need to do so. Engaging with hobbies or activities (e.g. knitting, reading, meditation, etc.) that help you to feel safer and calmer during this period can especially see you better able to reconnect with a steady sense of self, and ultimately return to your everyday routine without worrying every time that you leave the house.

# 4 – Set Aside a Safety Plan

In large part, gun violence leads to escalating feelings of anxiety because it feels like it’s out of our control, which is why you may also benefit from putting yourself back in the driver’s seat with a safety plan for you and your family. While this won’t remove the threat of gun violence altogether, a plan that highlights everything from set meeting points to contacting emergency services can at least provide you with peace of mind that you would better be able to keep everyone safe if gun violence did ever find its way into your life. And, that’s going to go a huge way towards helping you to move past these overwhelming worries.

# 5 – Talk About It

Even though fear surrounding gun violence is such a common occurrence, it’s something that surprisingly few people talk about. Yet, bottling these feelings up is going to give them space to grow, and could even leave them to escalate unchecked. By simply speaking out about how you feel with loved ones or a trained therapist, however, it should be far easier to work through whatever anxieties are plaguing you. A therapist who can provide you with crucial coping techniques, or even a friend who can show you that you aren’t alone, can then help you to begin working through this fear that’s been plaguing you, and taking positive steps towards a time in the not so distant future when you’ll finally be able to attend even large-scale events without worry.

Building Resilience

plant growing on tough environment

While coping skills can assist manage the acute symptoms of gun violence anxiety, developing resilience is critical for long-term well-being. A solid support system is an essential component of resilience. Connecting with friends, family, or support groups may offer emotional support, a feeling of belonging, and practical help. Sharing experiences and getting empathy may greatly reduce feelings of loneliness.

Developing problem-solving abilities enables people to handle obstacles and uncertainty. Learning good problem-solving strategies can make people feel more in control, lowering anxiety and fear. Mindfulness and relaxation exercises, such as deep breathing, meditation, or yoga, can assist quiet the mind and body, lowering the severity of terror reactions.

Cognitive-behavioral therapy (CBT) is an effective approach for dealing with gun violence phobia. CBT aims to identify and challenge harmful thinking patterns while also creating healthy coping skills. Individuals can learn to better control fear by recognizing the relationship between ideas, feelings, and behaviors.

Practical Safety Measures

While mental resilience is essential, practical efforts to improve safety can also help to alleviate gun violence anxiety. Home security measures, such as installing alarms or security systems, can provide you a sense of control and safety. Understanding local emergency protocols, evacuation plans, and the location of emergency shelters may also make people feel more prepared.

Assessing possible hazards and applying risk mitigation methods might be beneficial. Being aware of one's surroundings, avoiding secluded situations, and following instincts can all help to decrease the impression of vulnerability. It is crucial to strike a balance between prudence and having a full life. Excessive avoidance might limit activities and reduce overall well-being.

Seeking Professional Help

While self-help tactics and practical steps might be useful, professional assistance is often required to overcome gun violence phobia. When fear severely disrupts everyday life, produces chronic suffering, or generates overwhelming anxiety, it is suggested that you get treatment from a mental health expert.

Therapists that specialize in trauma and anxiety disorders can offer specific help and coping strategies. They can help people understand the underlying reasons of their anxiety, create healthy coping mechanisms, and challenge harmful thought habits. Support groups provide a safe area to interact with people who have had similar experiences. Sharing tales and gaining empathy from peers may be quite therapeutic.

Creating a Safer Environment

While individual coping techniques are important, tackling gun violence at a larger scale is critical for long-term change. Community engagement and advocacy are essential in establishing safer surroundings. Participating in local groups, attending rallies, and contacting political officials can help to influence legislation and raise awareness.

Promoting gun safety and proper gun ownership is another critical component of prevention. Educating the public on safe handling, secure storage, and the significance of background checks can assist to decrease accidental shootings and gun-related injuries. Supporting legislation aimed at decreasing gun violence, such as background checks, assault weapon prohibitions, and red flag laws, can help to create a safer society.

Conclusion

Overcoming gun violence fear needs time, self-compassion, and a variety of solutions. Individuals may restore control and well-being by understanding the psychology of fear, practicing coping strategies, developing resilience, and taking practical measures. Seeking professional aid when required demonstrates strength, not weakness.

Creating a safer environment via community engagement, gun safety education, and supporting legislation is critical for long-term progress. While the road to rehabilitation might be difficult, realize that hope and healing are attainable. Individuals can overcome their fear of gun violence by taking proactive efforts and seeking help.

If you're trying to cope with your fear of gun violence, Inward Healing Therapy can assist. Our trained therapists provide a safe and supportive environment in which you may explore your feelings and build effective coping techniques. Contact us today to set up an appointment.

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Frequently Asked Questions

1. What is vicarious trauma?
Vicarious trauma is the emotional distress experienced by witnessing or learning about the traumatic experiences of others. It can lead to symptoms similar to post-traumatic stress disorder.
2. Can I recover from the fear of gun violence?
Yes, recovery is possible. With time, support, and appropriate coping strategies, individuals can significantly reduce the impact of gun violence fear on their lives.
3. Is it normal to feel scared after a mass shooting?
Absolutely. Fear is a natural human response to threats. It's important to acknowledge and validate these feelings.
4. How can I help someone who is afraid of gun violence?
Offer support, listen actively, and encourage them to seek professional help if needed. Avoid minimizing their feelings or pressuring them to overcome their fear too quickly.
5. What if I’m feeling overwhelmed?
It's okay to feel overwhelmed. Reach out to friends, family, or a mental health professional for support. Remember, you don't have to go through this alone.