Following a critical incident such as the one you have just experienced, there are certain things you can do to assist in coping with any reactions you may experience. Some of these are:
Physical Exercise: Within the first 24-48 hours, periods of mild, aerobic exercise alternating with relaxation to alleviate some of the physical and emotional reactions. This helps remove stress-produced chemicals and relieves built-up tension.
Proper Rest: Helps the body and mind regain strength.
Proper Diet: Eat well-balanced meals, even if you may not feel very hungry. Take in foods and liquids that are high in carbohydrates and low in fats and sugar. No alcohol immediately following a critical incident!
Normal Activities: Quickly resume daily work and family schedule. Structure your time - keep busy.
Open Discussion: Talk about the incident and your reactions with fellow emergency workers who responded to the incident with you, other firefighters or EMS personnel who have gone through similar incidents, a chaplain, a CISM-trained peer, or a psychologist if necessary. Even with outside assistance provided to help you successfully cope with the critical incident you have experienced, what you do to care for yourself will have a significant impact on the final intensity of your reactions and the speed of your recovery.
Helping Yourself: Individuals who experience a major trauma may attempt to protect themselves from the unpleasant aspects of the situation by denial; that is, refusing to acknowledge the negative consequences. Recognizing that the event might have had an impact on you will enable you to more effectively come to grips with the situation.
Avoid impulsive decisions such as resigning from your department until you have worked through the situation. Refrain from self medication with drugs or alcohol as this serves only to feed the denial and can cause additional problems.
Although you may wish to be alone, now is the time to turn to someone else for support. Good friends, family, clergy, and counselors may all be helpful in restoring balance to your life by providing support and feedback.
Finally, be aware that while the feelings you are experiencing may not be comfortable, they are typical for one who has been through a major trauma.
Additional Info
Make as many every day decisions as possible that will give you a feeling of control over your life. However, do not make any life changing decisions during or immediately following a critical incident, such as quitting your job, buying a new home etc..
You're normal and having normal reactions - do not label yourself as crazy.
Be aware of the problems associated with numbing the pain with overuse of drugs or alcohol. You don't need to complicate this event with a substance abuse problem.
Reach out - people do care.
Spend time with people who make you feel good.
Give yourself permission to feel rotten.
Help yourself and your co-workers by sharing feelings and checking out how they are doing. Just remember not to smother others.
Get plenty of rest.
When you can't sleep, think about writing down your thoughts to release them.
Recurring thoughts, dreams or flashbacks are very common. Talk to someone.
Follow this link to information for you and your family - Family Matters