Coping After a Traumatic Event at Work

Trauma is a normal response to an abnormal event - and support helps you recover

After the worst day

The robbery lasted four minutes. For the staff who lived through it, the effects lasted far longer - the replaying images, the broken sleep, the jumpiness at every sudden sound. Some felt they should simply be over it. What helped most was learning that what they were feeling was not weakness or failure. It was a normal response to an abnormal event, and it could be supported.

Traumatic events at work - accidents, violence, robberies, sudden loss, or witnessing harm - can affect anyone. This guide explains the normal reactions, what helps, and when to seek further support.

What it is

A critical incident is a sudden, distressing event that overwhelms a person's usual ability to cope - for example an accident, an assault or robbery, a death, or witnessing something frightening. The reactions that follow are known as a trauma or acute stress response. Trauma debriefing and support is the structured, compassionate help offered afterwards to aid recovery. The key truth is this: these reactions are a normal response to an abnormal event, not a sign of weakness.

Common reactions

After a traumatic event, people may experience some of the following - often in waves:

• Replaying the event, intrusive images or nightmares

• Trouble sleeping, jumpiness, or feeling constantly on edge

• Anxiety, fear, sadness, anger or numbness

• Difficulty concentrating or remembering

• Avoiding reminders of what happened

• Physical signs: racing heart, headaches, exhaustion, appetite changes

These usually ease over days and weeks as you recover. They become a concern when they are severe, or do not settle over time.

If you or someone you know is having thoughts of self-harm or suicide, please reach out now: Suicide Crisis Helpline 0800 567 567, or SAPS 10111 in an emergency. You are not alone, and help is available 24 hours a day.

Why it happens

In a traumatic event, the body's survival system floods you with stress chemicals to help you respond - the fight, flight or freeze response. Afterwards, the mind keeps processing what happened, which is why memories intrude and the body stays on alert. This is the brain doing its job, trying to make sense of something overwhelming. For most people, with time, safety and support, the system gradually settles.

Self-help tools

In the first hours and days

• Get to safety and let yourself be looked after; you do not have to be strong alone

• Reconnect with people you trust; talk if you want to, but do not force it

• Keep to gentle routines - rest, food, water - even when you do not feel like it

In the days and weeks that follow

• Expect waves of feeling and treat yourself with patience, not judgement

• Use grounding when distressed (see Try this); limit alcohol, which worsens recovery

• Return to normal activities gradually, at a pace that feels manageable

• Accept support - debriefing and counselling genuinely help recovery

How we can help

Therapy On The Go provides trauma and critical-incident support for individuals and teams:

• Trauma debriefing and emotional support after a difficult event, on site or remotely

• A trained response that establishes safety, listens, and assesses what each person needs

• Free, confidential follow-up counselling, and referral to specialist trauma care where needed

When to seek support

Reach out for professional support if reactions are severe, if they are not easing after a few weeks, if you cannot function at work or home, or if you feel unsafe. Persistent symptoms can be a sign of post-traumatic stress, which responds well to treatment. If you ever have thoughts of harming yourself, treat it as an emergency and call the Suicide Crisis Helpline on 0800 567 567.

Try this (2 minutes)

The 5-4-3-2-1 grounding exercise. When distress or memories surge, bring yourself back to the present: name 5 things you can see, 4 you can hear, 3 you can touch, 2 you can smell, and 1 you can taste (or one slow breath). This simple technique tells your nervous system that, right now, you are safe - and it can be used anywhere, any time the wave hits.

Free South African support

• Suicide Crisis Helpline - 0800 567 567

• Suicide Crisis Helpline - 0800 567 567

• Lifeline - 0861 322 322

• GBV Command Centre - 0800 428 428

• Emergencies - SAPS 10111, Ambulance 10177

References

World Health Organization, War Trauma Foundation and World Vision International, 2011. Psychological First Aid: Guide for Field Workers. Geneva: World Health Organization.

Employee Assistance Professionals Association of South Africa (EAPA-SA), 2015. Standards for Employee Assistance Programmes in South Africa. 4th ed. Johannesburg: EAPA-SA.

South African Depression and Anxiety Group (SADAG), n.d. Helplines and Resources. [online] Available at: https://www.sadag.org [Accessed June 2026].

This article offers general information and support. It is not a substitute for professional medical or psychological advice, diagnosis or treatment. If you are in crisis, contact the Suicide Crisis Helpline on 0800 567 567 or SAPS on 10111. Your information is handled in line with POPIA; health information is treated as Special Personal Information.