How to Cope After Witnessing a Traumatic Event: Practical Steps Toward Emotional Healing

A year ago, I witnessed terror attacks and murder on Simchat Torah. I still can’t shake it. What can I do?

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A traumatic event is, at its core, an experience of helplessness. The greatest damage often comes not only from what happened, but from the conclusion the mind draws afterward. The painful experience can create the belief that “the world is a threatening place,” and as a result, a person begins to feel danger in many life situations. They may speak less with others, initiate less, fear connection, and develop various limitations and avoidant behaviors.

Step One: Separating the Past from the Future
The first step in healing is to internalize that what was is not what will be. What happened was a specific event. Painful, shocking, with long-lasting impact — but still a single event. It is essential to make a clear distinction and say to yourself consciously: This was frightening, but it was. Acknowledge the fear and pain without suppressing the emotions, while also adding a layer of logic and perspective: It happened — but it is over.

Step Two: Recognizing Survival
The next step is to internalize that despite witnessing such horrific events, you are still alive. That itself is proof that it is possible to survive trauma. There were countless moments of danger — and yet you survived. In fact, no one understands better than you that survival is possible.

Giving Yourself Permission to Heal
It is important not to rush the process. Tell yourself: I accept that this is hard for me. I’m not forcing myself to feel better. Avoid comparing who you are now to who you were before the trauma. Do not pressure yourself with questions like “When will I go back to being myself?” Comparisons to the past increase stress and prevent movement toward the future.

Reintroducing Positive Experience
Every day, twice a day, for about ten minutes each time,  intentionally introduce a positive experience into your routine — such as eating, listening to music, or physical activity. Experience it with full focus, without distractions. When the soul repeatedly experiences focused, positive moments, it gradually regains the belief that life still has meaning and value.