So, you’ve been rescued. This almost always brings a sense of elation and relief. However, adjusting back to the real world can be difficult. Upon arrival home, many are faced with transitioning from conditions of fear or a sense of helplessness back into the daily demands of life.
What is a near-miss experience?
Traumatic events usually happen quickly and chaotically. A near-miss experience occurs when you are involved in an event where you think you will die or be badly hurt but are not. This can have a deep psychological impact, sometimes with lasting effects.
How does the body react to a near-miss experience?
When you face a moment of danger, the automatic systems in your brain and body create a state of high alert that prepares you for survival. Your senses are heightened, you act instinctively (without thinking), and you are able to make decisions much faster than usual as there is no time for emotion or to make sense of the situation.
If the threatened event or anticipated outcome of death or injury doesn’t occur, the danger is replaced by unfamiliar and demanding experiences requiring attention, such as contact with emergency services, police, health care/medical or other rescue workers.
In this flow of events, there may be no time to take stock of what did and didn’t happen, so the mental and emotional changes you made when anticipating the worst outcome are not undone. In time, this can lead to confusion – potentially leaving you stuck in the terrible moment deep down, while on the surface everything appears normal.
What are some common responses to a near-miss experience?
Common responses (known as survivor reactions) to a near-miss experience can include:
- Thinking: Intrusive thoughts, denial, impaired memory, decreased concentration, being overcautious and aware, confusion, or fear of the event happening again
- Emotions: Shock, shame, numbness, anxiety, guilt, depression, anger, fear, sadness and a sense of helplessness
- Interactions: Withdrawal and avoidance of family, friends, activities, and being on edge or irritable
Such reactions to an extremely stressful event are understandable and normal. These are typical responses and generally decrease after a period. Of course, it is completely natural for everyone’s reactions to vary from one individual to another.
Self-help for reactions to a near-miss experience
If you’ve had a near-miss experience, there are some things you can do immediately to address any disturbing reactions you may experience: .
- Receive medical attention.
- If you’re constantly preoccupied with the event, when it comes to mind, make an effort to think past the moment of danger to remember how you survived. Tell yourself the whole story, then try to put the event aside and return to the present.
- If you’ve lost interest in your career, hobbies, activities or social life, give yourself time to work the event out, then see if you can get enjoyment from familiar activities again. If not, consider that your priorities may have changed and that you might value different activities more.
- If you’re having feelings of not belonging, try doing things that are meaningful to you and that you enjoy doing with others. A shared bond between people helps to build belonging. It may also help to explain how you feel to people who will understand. This could be a friend or family member, or a counsellor.
- It’s not uncommon for a near-miss experience to change people’s outlook on life and what’s important to them. These experiences often give a clearer sense of our values, such as the importance of people, relationships and making the world better.
- If you feel life has lost its meaning and you’ve lost interest in the future you had planned or expected for yourself, consider what kind of future is important to you now. Make an effort to connect with someone that shares similar interests.
- If you’ve become preoccupied with death, think about what is important and will give life meaning now. It may help to avoid news and media until you have found your direction again. Do not hesitate to reach out to someone you trust. It is important not to isolate!
- If you are feeling guilty for surviving, remember that during traumatic events normal order is disrupted. You are not responsible for the event or the outcome. Try to accept what happened and give yourself permission to stop trying to find meaning in what occurred.
- It may help to put your thoughts and feelings into words by keeping a journal, talking to family and friends, or participating in support groups associated with the event.
Consider talking to a trained professional who has experience with traumatic events; they are likely to help you understand what is happening, offer the benefit of their experience and suggest ways of helping yourself through it.
When to seek help for reactions to a near-miss experience
Near-miss reactions included those previously described can be a consequence of facing a tragic or traumatic event. If they do not resolve, or if you feel previous problems are stirred up, early support from trained professionals can prevent complications and help speed the recovery process. Seek professional help if:
- the reactions you are having are interfering with your day-to-day life and relationships
- the event does not seem to fade and your feelings about it are not subsiding
- you are having difficulties with sleeping, eating, your mood, relationships, work or leisure
- no matter how you look at it, the event doesn’t make sense
- you have ideas of self-punishment, self-harm or taking risks you wouldn’t normally take
- you continue to feel detached, have lost interest in previously enjoyable activities, or are isolating yourself.
Tools to help for reactions to a near-miss experience
Breathwork
- “How to Breathe” video by Dr. Belisa Vranich
Recommended Apps
Gratitude & Journaling
Gratitude has a profound effect on our wellbeing and resiliency. The practice of gratitude sharpens your attention for the good and the positive in your life, which helps us to appreciate things that we otherwise take for granted. Science has shown that people who are consistently grateful are relatively happier, more energetic and more hopeful. Here is a quick video: “The Amazing Effects of Gratitude”
Prioritize Sleep
No, sleep isn’t a magic wand to cure everything in our lives, BUT did you know it does strengthen our mental clarity, creativity, memory, positive attitude, efficiency and more? While we commonly believe that sleep is about giving rest to the body, research shows that sleep is more about the brain!
Some Sleep Benefits:
- Enhanced immune function
- Help us live longer
- Increased energy and strength
- Enhances our coordination and flexibility
- Improves emotional regulation, so we can keep our cool under stress
We all have times in our lives when we have more responsibilities than others. Science has proven that even a short nap can provide benefits. Therefore, when we are in the midst of a busy time, we can still implement tools to maintain our health and increase our productivity and ability to stay safe! The key is to take advantage of slower times to make sure we increase our resiliency.
Research shows that positive growth and resilience can occur following trauma. We wish you the best and look forward to seeing you out on the trails again soon! If you would like to connect and/or share your rescue story, please contact development@seattlemountainrescue.org.