The shocking plane crash in Ahmedabad has left behind an immeasurable ripple of trauma in families and communities. Ritika Aggarwal, Consultant Psychologist, Jaslok Hospital and Research Centre, Mumbai offers some tips on how to get on the road to recovery.

I. Embrace your natural reactions

Acknowledge that trauma is real. Shock, denial, sadness, guilt, fear, anger, and numbness are all natural reactions to devastating events. Allow yourself to experience this full range of emotions without judgment. There’s no ‘right’ way to feel. Healing is a gradual process, and intense feelings may resurface, especially during anniversaries or reminders.

Be compassionate with yourself. It’s okay to cry or not cry, to be angry or find moments of joy in remembrance. Don’t let anyone dictate how you should feel, and don’t impose those expectations on yourself either.

II. Recognise individual grief patterns

Everyone grieves differently. Some people show their emotions openly; others process internally. Neither approach is right or wrong. Respect individual expressions of grief and give families space to heal in their own way. Remember that emotional recovery isn’t linear and that you can move between different stages of grief, and not everyone experiences all stages identically.

III. Watch for warning signs

Be alert for symptoms of PTSD: flashbacks, nightmares, hyper-vigilance, emotional numbness, and anxiety. These symptoms may surface weeks or months after the event. If you notice them, seek early intervention from a trained mental health professional to prevent symptoms from worsening.

IV. Manage information intake

Limit your consumption of news and social media surrounding traumatic events. Much of the circulating information may be unfounded, inappropriate, or insensitive. Images and videos being shared can amplify grief and leave you feeling unsupported. Instead, rely on trusted sources for accurate information about your situation.

V. Take action to heal

Reach out to your support system: While grief may make you want to withdraw, face-to-face support from others is vital for healing. Connect with family and friends whether to talk or simply sit together in silence. Tell people what you need; most want to help but aren’t sure how.

Establish a routine: After trauma, your body and mind crave normalcy and safety. Create simple anchors like having your morning tea, eating meals on time, or taking daily walks.

Honour your loved ones: Participate in collective remembrances by sharing stories, stories, plant a tree, or create other meaningful tributes that offer symbolic closure and continued connection.

Practice self-care techniques: Try journaling to process thoughts and feelings daily. Use breathing exercises like the 4-7-8 technique (breathe in for 4 counts, hold for 7, release for 8) to calm your nervous system. Ground yourself with the 5-4-3-2-1 exercise: name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste.

VI. Seek help when needed

If feelings don’t improve or interfere with daily functioning, don’t hesitate to seek professional help. Consider joining support groups with others facing similar trauma. Asking for help isn’t weakness – it is a crucial part of healing.

VII. Supporting others

If you know someone experiencing trauma, simply be present. Sometimes sitting in silence and showing you care starts the healing process. Create a safe, judgment-free space for them to share without offering solutions or suggestions. Keep interactions simple during the acute phase, avoiding information overload.

Remember: healing takes time, and you don't have to navigate this journey alone.