Coping with anxiety after terrorist attacks

The deadly rush hour explosions in London on Thursday sent shock waves around the world and served as a reminder to Americans, already on edge since 9/11, that terrorists can strike us again. So how do you cope with terror anxiety, and what do you tell your kids? Dr. Gail Saltz was invited on the “Today” show to share advice on how to deal with the fear.

Dr. Gail Saltz TODAY Contributor • Profile • E-mail

You don’t need me to tell you that everyone is reacting with fear and anxiety to the London terrorist attacks and increased terror alert for trains and buses. Everywhere on TV, the newspapers, the coffee shop and certainly in my office, people are talking nervously about this reminder that terrorists are still out there trying to destroy, hurt and kill, and that we feel vulnerable.

Yet some people do seem calmer than others and more able to manage their day without unraveling with panic. Certainly those people who already have some anxiety disorder are more likely to have a difficult time now, as are those who have some history of trauma (particularly childhood trauma) in their lives. Also those who were affected more directly by 9/11 will also find it more difficult to manage their fears.

But everyone responds to perceived danger and threat with anxiety, and that is normal. In addition, all Americans were traumatized by 9/11 and these new terrorist attacks just serve to reinforce that fear in a more vivid way.

Given that terrorism is likely to be something we as a nation will have to deal with for quite some time, it is very important to find some coping skills that work for you.

We watch the news and we hear that we need to be vigilant. But since you can't very well walk around with a bomb sniffing dog, what does that really mean? And how can you be vigilant without being in a panic?

Finding a way to keep perspective is necessary in order to keep functioning. It is important to help your children and family be aware, but not overcome with anxiety.

Ways to Cope With Terror Anxiety

Know the facts
It is important to know the basic realities of what is going on so that you can make the best plans and be equipped to deal with whatever arises as best as possible. In addition, the facts are often less frightening than the rumors you are hearing on the street.

Minimize media overexposure
Once you have gotten the facts for the day, do not continue to watch and read the same frightening news over and over. Repeated exposure will likely increase your feelings of anxiety and helplessness.

Make a family plan
Get together with your family and make a plan: "If there is an emergency and we have no phones or electricity, we will all meet at Aunt Millie's because she lives on the second floor of a building where we won't need an elevator." Also, get supplies like bottled water ... planning will make you feel more in control of the situation.

Talk to friends
Sometimes talking things over is helpful and better than staying isolated. But avoid anyone who is very panicky and wants to pump you up with anxiety.

Distract yourself
Do things that you are able to control, like working, or organizing your home, going to the movies. Try to have some fun, and read lighter books and watch entertaining TV shows.

Be healthy
Avoid caffeine, which makes you jittery. Exercise and do yoga, which relieves stress. Minimize alcohol, which disrupts sleep.

Seek therapy
If you experience the following symptoms, get professional help: Inability to function in daily life; two weeks of sleeplessness; can't concentrate or enjoy anything; loss of appetite; overwhelming feelings of worry and panic (with or without nausea, sweating, palpitations, breathlessness and sense of doom).

What to Tell Your Kids

Don’t let children watch the news
It will frighten them and appear to them as though something is actually happening over and over again.

Talk to older children about the incident
Explain to older children what has happened (because they will hear it and be frightened that you thought it was too awful to tell them and so kept it secret). Only give them the facts. Give them only facts they need to know … not gory details.

Tell them they can talk to you about it
Tell them they can talk with you about their fears or concerns. Remind them that London is far away and that their family is safe (that's what children really want to know).

Copyright ©2005 Dr. Gail Saltz. All rights reserved.

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