Witnessing violence leaves scars. How to cope with the aftermath of traumatic events
Witnessing violence leaves scars. How to cope with the aftermath of traumatic events
Witnessing violence leaves scars How to cope – Editor’s note: If you or someone you know is struggling with mental health, help is available. Dial or text 988 or visit 988lifeline.org for free and confidential support.
Understanding the Impact of Traumatic Experiences
The trauma of witnessing violence can linger long after the event itself. A recent attack on Interstate 495 near Washington, DC, serves as a stark reminder of how deeply such experiences can affect individuals. On March 1, 2026, a man stabbed four people in a sudden outburst, resulting in the deaths of a woman and a dog on the highway. The incident, initially triggered by a car crash, escalated into a chaotic confrontation that left both victims and witnesses in shock.
“At this point, I was screaming and hung up with my cousin. I called 911 as I processed what I was seeing,” recounted an eyewitness, who chose to remain anonymous to protect her privacy. The trooper who arrived at the scene described the moment as one of swift action, firing at least two to three shots when confronted by the suspect.
While such events may appear rare to the casual observer, they are far more common than many realize. A June 2025 study revealed that 64% of U.S. adults have encountered in-person gun violence, with Black and Hispanic adults facing disproportionately higher risks compared to their White counterparts. Additionally, 70% of Americans have experienced at least one traumatic event in their lifetime, according to the National Council for Mental Wellbeing. These figures underscore the widespread nature of trauma and its potential to disrupt daily life.
Processing Trauma: Expert Strategies for Recovery
Experiencing or witnessing violence can leave lasting psychological effects. Trauma therapists emphasize the importance of immediate response to mitigate long-term consequences. Shari Botwin, a Philadelphia-based trauma expert and author of Stolen Childhoods: Thriving After Abuse, recommends verbalizing the event as soon as possible. “Talk about what happened right away,” she advised. “Describe the sights, sounds, and emotions you felt. This helps the brain begin to make sense of the chaos.”
Botwin highlighted that sharing the experience with others can be a powerful tool. “Tell the story to three people, then revisit it the next day with a new group,” she suggested. The act of recounting details—whether through conversation or writing—can prevent the traumatic memory from becoming overwhelming. For those without access to professional therapy, turning to trusted loved ones is equally vital.
One survivor of the attack described the emotional toll of the incident. “I couldn’t unsee the suspect’s slumped body,” said the mother of two, whose daily routine was upended by the trauma. Her employer provided eight weeks of paid leave to allow time for healing, but she still experiences moments of distress. “Even simple things trigger my fear,” she admitted, stressing the need for self-compassion and gradual reintegration into normal life.
Healing Through Community and Self-Care
Therapists like Ricky Greenwald, a clinical psychologist and founder of the Trauma Institute in Northampton, Massachusetts, advocate for a holistic approach to recovery. “Basic self-care, nutritious meals, and sufficient sleep are foundational,” he noted. “They help the body and mind reset after being thrown into a state of high alert.” Greenwald also emphasized the role of social connections in restoring a sense of safety and belonging.
Botwin echoed this sentiment, underscoring that therapy plays a crucial role in breaking the cycle of trauma. “Short-term counseling sessions can be transformative,” she explained. “Meeting with a therapist eight to 10 times allows for structured reflection and emotional release.” During these sessions, individuals learn to label their experiences, reducing the likelihood of being overwhelmed by intrusive memories or heightened vigilance.
Journaling is another recommended practice, particularly in the first month following a traumatic event. “Spending 15 minutes each day to write about your thoughts, feelings, or observations can ease psychological distress,” Botwin said. This routine not only provides an outlet for emotions but also helps organize fragmented memories into a coherent narrative.
Rebuilding Resilience: A Path Forward
While the road to recovery varies for each person, experts agree that proactive steps are essential. The attack on Interstate 495 left many with lingering anxiety, but strategies like mindfulness, physical activity, and social engagement can foster resilience. “When the brain detects a threat, it triggers a fight-or-flight response,” Botwin explained. “By processing the event early, you reduce the risk of being trapped in that reactive state.”
Greenwald added that community support is a key component of healing. “Healing is not just individual—it’s collective,” he stated. “When people share their stories and connect with others, they create a network of understanding that strengthens their ability to move forward.” This aligns with the findings of the 2025 study, which highlighted the importance of social context in shaping trauma’s impact.
For those who witnessed the violence, the process of recovery often begins with acknowledging the event’s significance. “I have to give myself some self-compassion,” the eyewitness said. “Even small moments remind me of the fear I lived through.” Over time, these practices help individuals rebuild their sense of control and stability, transforming trauma into a catalyst for growth.
Healing Through Community and Self-Care
Therapists like Ricky Greenwald, a clinical psychologist and founder of the Trauma Institute in Northampton, Massachusetts, advocate for a holistic approach to recovery. “Basic self-care, nutritious meals, and sufficient sleep are foundational,” he noted. “They help the body and mind reset after being thrown into a state of high alert.” Greenwald also emphasized the role of social connections in restoring a sense of safety and belonging.
Botwin echoed this sentiment, underscoring that therapy plays a crucial role in breaking the cycle of trauma. “Short-term counseling sessions can be transformative,” she explained. “Meeting with a therapist eight to 10 times allows for structured reflection and emotional release.” During these sessions, individuals learn to label their experiences, reducing the likelihood of being overwhelmed by intrusive memories or heightened vigilance.
Journaling is another recommended practice, particularly in the first month following a traumatic event. “Spending 15 minutes each day to write about your thoughts, feelings, or observations can ease psychological distress,” Botwin said. This routine not only provides an outlet for emotions but also helps organize fragmented memories into a coherent narrative.
As the community processes the aftermath of the attack, stories of resilience and recovery continue to emerge. The trauma experienced by those present on that day highlights the universal need for support, whether through professional guidance, personal reflection, or the simple act of sharing with others. By prioritizing these steps, individuals can navigate the scars of violence and find a path toward healing and renewal.