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

Editor’s note: Mental health support is accessible

Witnessing violence leaves scars How to cope – If you or someone you know is dealing with mental health challenges, assistance is available. Dial or text 988, or visit 988lifeline.org for free and confidential support. This resource connects individuals to crisis counseling and guidance, offering a lifeline for those impacted by traumatic experiences.

A violent incident on the highway

On March 1, 2026, a man unleashed a violent attack on Interstate 495 near Washington, DC, causing vehicles to halt abruptly. The incident, which left a woman and her dog dead, was initially triggered by a car crash in Fairfax County. Virginia State Police responded to reports of road rage, only to find themselves confronting a new crisis as the suspect brandished a knife. The trooper, acting in self-defense, shot the attacker, according to the police agency’s statement. An eyewitness, who requested anonymity, described the chaos: “A trooper got out and immediately shot him — from what I saw, at least two to three times.” She recounted her reaction, saying she had been screaming and had dialed her cousin before calling 911. “I called 911 as I processed what I was seeing,” she added, her voice still trembling.

The impact of exposure to violence

Though witnessing such a horrific event may seem uncommon, it is actually quite prevalent. A June 2025 study revealed that 64% of U.S. adults have encountered in-person gun violence, with Black and Hispanic communities bearing a disproportionate burden. The findings highlight how trauma is not limited to large-scale disasters but can arise from everyday occurrences. Furthermore, 70% of American adults have experienced at least one traumatic event in their lifetime, according to the National Council for Mental Wellbeing. These statistics underscore the need for proactive strategies to manage the psychological aftermath of such experiences.

Processing trauma: The role of storytelling

Psychological experts emphasize the importance of immediate action to mitigate the long-term effects of trauma. Shari Botwin, a trauma therapist based in Philadelphia, advises individuals to share their experiences as soon as possible. “As soon as someone has experienced trauma or witnessed something, it is so important to talk,” she said. “Tell the story and tell it every day. Tell three people what you saw, then when you wake up the next day, think about other people you can tell it to.” Botwin, who has practiced for three decades and authored “Stolen Childhoods: Thriving After Abuse,” stressed the value of verbalizing emotions. “By describing what you saw, heard, smelled, and sensed, you begin to untangle the chaos,” she explained.

“Tell the story and tell it every day. Tell three people what you saw, then when you wake up the next day, think about other people you can tell it to.”

Botwin added that storytelling helps anchor the mind in the present, preventing the trauma from spiraling into overwhelming memories. For those without access to a therapist, she recommended turning to trusted loved ones. “Sharing with a partner, best friend, or family member can be just as effective,” she noted, highlighting the importance of community support in healing.

Journaling as a tool for recovery

During the initial month after a traumatic event, journaling can serve as a critical coping mechanism. Botwin suggested writing down thoughts, feelings, or observations for 15 minutes each day. “This daily practice helps you ward off the more severe consequences, like post-traumatic stress disorder,” she said. The act of putting emotions into words provides a sense of control, allowing individuals to process their experiences gradually.

“By doing that, what you’re doing is you’re going to ward off the more long-term consequences, which oftentimes, for people, can be post-traumatic stress disorder.”

For some, the trauma lingers even after the immediate danger passes. The woman who witnessed the fatal stabbing shared her struggle, explaining that her company granted her eight weeks of paid leave to adjust. “I am in therapy, but I do still have moments that are simple to the average civilian that make me wince,” she said. “I have to give myself some self-compassion.” Her experience illustrates how even minor triggers can disrupt daily life, requiring intentional efforts to rebuild stability.

Therapeutic approaches and self-care

Ricky Greenwald, a clinical psychologist and founder of the Trauma Institute and Child Trauma Institute in Northampton, Massachusetts, agreed that therapy plays a vital role in recovery. “What I would say to people in an ideal world is, go do some short-term counseling, meet with a therapist eight to 10 times,” Botwin said. Greenwald added that basic self-care routines, such as eating nourishing meals, getting enough sleep, and maintaining social connections, can also aid in healing. “Practices like exercise and conversation help the body and mind reset,” he noted.

“Practices such as basic self-care, nutritious meals, sufficient sleep, exercise and social connections can also help people begin to recover from traumatic experiences.”

Both experts highlighted the physiological basis of trauma’s effects. Botwin explained that the body often triggers a fight-or-flight response when danger is perceived, even after the event has concluded. “When the brain detects a threat, the body activates stress responses from past trauma,” she said. This can lead to hypervigilance, flashbacks, or sudden emotional outbursts. “It’s about naming the experience and grounding yourself in the present,” she added.

Healing through community and reflection

The incident on I-495 serves as a stark reminder of how violence can fracture lives, even for those not directly harmed. The eyewitness, a mother of two, described her reaction to the suspect’s slumped body on the highway. “I couldn’t unsee it,” she said. “It left me deeply shaken.” Her words reflect the lasting psychological impact of trauma, which often transcends the physical event itself.

“I was terrified another person was involved, or this was a bigger operation than a deranged person.”

Greenwald emphasized that healing is a gradual process, requiring patience and consistency. “Therapy helps you reframe your story and develop new coping mechanisms,” he said. For those who may feel overwhelmed, starting small — like journaling for 15 minutes a day — can make a significant difference. “It’s not about fixing everything immediately, but about creating space to reflect and rebuild,” he added.

Recovery as a journey

While the immediate aftermath of trauma can be chaotic, recovery is possible with the right support. Botwin and Greenwald both stressed that acknowledging the experience is the first step toward resilience. “Trauma doesn’t have to define you — it can instead become a catalyst for growth,” Botwin said. She pointed to the concept of post-traumatic growth, where individuals emerge stronger after overcoming adversity. This process, however, requires time and intentional effort.

“What I would say to people in an ideal world is, go do some short-term counseling, meet with a therapist eight to 10 times.”

The woman’s story also reveals how trauma can reshape perspectives. “I used to think I could handle anything, but this changed everything,” she reflected. Her experience underscores the universality of trauma’s effects, regardless of one’s background or prior resilience. By combining professional guidance with personal practices, individuals can navigate the emotional wreckage and find a path forward.

Resources for ongoing healing

For those seeking further assistance, organizations like the Trauma Institute and the National Council for Mental Wellbeing offer programs and tools to support recovery. Additionally, the Chasing Life Video Podcast, which explores themes like “What Matters to You?” and “A New Way to Heal,” provides accessible insights into emotional well-being. These resources encourage individuals to explore their trauma in a safe, structured environment.

Ultimately, coping with trauma is not just about surviving the event but about reclaiming one’s sense of self. Through storytelling, journaling, therapy, and self-care, the scars left by violence can be transformed into strength. As Botwin put it, “Healing begins when we give ourselves the space to process, to remember, and to rebuild.”