Coping After a Campus Crisis

What Trauma Does to the Body

After a frightening or life-threatening event, your body’s survival system turns on automatically. This is a biological response, not something you choose.

Common acute stress reactions include:

• Feeling on edge, jumpy, or easily overwhelmed
• Trouble sleeping, fatigue, or racing thoughts
• Emotional numbness or waves of fear, anger, sadness, or guilt
• Difficulty concentrating or feeling disconnected
• Wanting people around sometimes and space at other times

These reactions are normal responses to abnormal events. They reflect a nervous system working to protect you, not weakness or failure.

Ways to Support Yourself Right Now

Small, steady actions help your nervous system settle:

• Eat regularly, even if your appetite is low
• Sleep when you can; changes in sleep are common
• Limit repeated exposure to distressing news or social media
• Move your body gently (walking, stretching, breathing)
• Keep some structure to your day, even if it’s minimal
• Stay connected in ways that feel supportive; texting counts

You don’t need to do everything. One or two can make a difference!

Grounding Strategies for Returning to Campus

Returning to campus can reactivate stress, even if you feel ready. Grounding helps bring your body back to the present.
Examples include:

• Noticing five things you can see, four you can feel, three you can hear
• Pressing your feet into the floor and taking slow breaths
• Carrying a small object that feels familiar or comforting
• Taking brief breaks between classes or activities
• Identifying “safe” or familiar spaces on campus ahead of time

Coping statements you can try:

• “I’m safe right now.”
• “This feeling will rise and fall.”
• “I’ve handled hard things before.”
• “I can take this one step at a time.”

Why Returning Can Be Empowering

Going back isn’t about forcing yourself to be okay. For many students, it’s about:

• Reclaiming routines, spaces, and connections
• Regaining a sense of choice and control
• Reducing avoidance, which can strengthen fear over time
• Reconnecting with community and support

It’s okay if empowerment comes gradually or differently than you expect.

Reconnecting to Your Supports

Stress can make it hard to remember what’s available to you.
Support may include:

• Friends, roommates, family members
• Professors, advisors, or campus staff
• Counseling, health, or wellness services
• Cultural, religious, or identity-based communities

Reaching out is a skill — not a sign that you’re not coping.

When to Reach Out for More Support

Consider getting additional support if you notice:

• Symptoms that don’t ease or get worse over time
• Ongoing trouble sleeping, attending class, or functioning
• Panic attacks, intense withdrawal, or loss of hope
• Thoughts about not wanting to be here or feeling unsafe

If you are in immediate distress, call or text 988 or contact emergency services.

Returning to Campus Toolkit

✔ Choose a safe space
✔ Plan short breaks
✔ Move your body between classes
✔ Carry a grounding object
✔ Limit news during the day

When stress spikes, try:

• Slow your breathing
• Feel your feet on the ground
• Repeat: “I can take this one step at a time.”

A Final Reminder

Resilience doesn’t mean feeling fine. It means adapting, finding support, and continuing forward, even when it’s hard.