Tragic and violent events can leave many of us feeling shaken — even when they don’t directly affect our own lives. 

In the aftermath of devastating news, it’s common to experience a mix of emotions, from sadness and fear to anger, confusion, or numbness.

After what happened at Bondi Beach on Sunday, it’s important to care for your own wellbeing as well as knowing how to support your children during the chaos and uncertainty. 

Start With Yourself

When distressing news breaks, your body and mind often go into alert mode. This can show up as anxiety, difficulty concentrating, trouble sleeping, or feeling emotionally overwhelmed.

Mental health professionals encourage beginning with the basics:

• Try to maintain regular meals and sleep where possible
• Get outside or move your body gently
• Avoid relying on alcohol or other substances to manage stress

These small acts of care help regulate your nervous system and create a foundation for emotional processing.

Just as importantly, remind yourself that your reaction is normal. There is no “right” response to tragedy — and no expectation that you should be unaffected by it.

Be Mindful of Media Consumption

Staying informed matters, but constant exposure to traumatic headlines, commentary, and images can intensify distress.

If you notice rising anxiety:

• Find a trusted news source that doesn’t sensationalise the situation
• Limit how often you check the news
• Avoid repeated viewing of graphic or emotionally charged footage
• Take breaks from social media, where speculation and strong opinions can heighten fear

Choosing when and how you engage with the news can help protect your mental wellbeing.

Processing Strong Emotions

Fear and anger are common responses to violent events. These emotions don’t mean something is wrong with you — they reflect a desire for safety, justice, and understanding.

Healthy ways to process these feelings include:

• Talking with a trusted friend or family member
• Writing your thoughts down
• Engaging in calming practices such as deep breathing, prayer, or quiet reflection
• Acts of kindness and support — whether it’s checking in on a friend, volunteering, donating, or simply offering a listening ear — can help process feelings of fear, anger, or sadness.

If emotions feel overwhelming or persist over time, speaking with a counsellor or mental health professional can be a helpful and proactive step.

Helping Children Process

Children are highly sensitive to the emotions and events around them. Even if they haven’t seen the news themselves, they may pick up on your worry or hear fragments from friends or social media.

In response to the recent tragedy, parenting expert Dr Justin Coulson shared a social media post with guidance for parents on supporting children through distressing news. First, it’s important for parents to model calm and manage their own media consumption, as children notice how adults respond and feel safer when they see steady, composed reactions.

Some of the tips that Dr Justin Coulson provided included: 

• Be honest, but age-appropriate: Acknowledge what happened simply and calmly. For example: “There was a scary incident, but the police responded quickly, people are safe, and we’re safe.” Only give more details if children ask.
• Watch for their reactions: Anxiety may appear as clinginess, trouble sleeping, irritability, or regression. Offering extra closeness, predictable routines, and gentle reassurance can help children feel secure.
• Reassure them about safety: Emphasise that incidents like this are rare, and that families and communities are working to keep everyone safe.

By focusing on honest communication, reassurance, and close presence, parents can help children process unsettling news in a way that feels safe and manageable.

Finding Strength in Community

The Bible acknowledges sorrow and fear, while also reminding believers that God is near to the broken-hearted and present in times of trouble. What a comfort this is in times of uncertainty, fear and grief.

If distress begins to interfere with daily life — such as persistent anxiety, panic, withdrawal, or difficulty functioning — it may be time to seek additional help. Support is available through trusted friends, family, pastors, counsellors, or health professionals. In Australia, confidential services include:

• Lifeline: 13 11 14
• Beyond Blue: 1300 22 4636
• Kids Helpline: 1800 55 1800

If you or someone else is in immediate danger, call 000.

Reaching out for support is a sign of strength, not weakness, and reminds us that even in difficult times, we are not meant to face challenges alone.

Article supplied with thanks to 96five.

Feature image: Canva