Know your reactions. Write down what stresses you most and how you usually react. Note what has helped you before.
Practise ways to settle yourself. Spend a few minutes each day noticing your surroundings. When a worrying thought interrupts you, name it and return to what you were doing. Let feelings pass without fighting them, and be patient with yourself and others.
Practise slow breathing: breathe in, hold briefly, then breathe out slowly. Try it when you notice tension in your shoulders.
Choose your news sources. Pick one or two official sources and decide when to check them. In Luxembourg, follow LU-Alert and listen to Status: Verified.
Talk with children before anything happens. Let each child choose a favourite toy or blanket for the kit.
Agree who checks on whom. Add their names and numbers to your household plan.
During a crisis
Stress can affect your body and thoughts. Shaking, numbness, fear, irritability, guilt, poor sleep and confusion are common after a crisis. Most people recover within days or weeks.
Get to safety, then reunite with your household as soon as you can.
Use the breathing you practised and notice your surroundings to help settle yourself. Do not use alcohol or sedatives to cope.
Take breaks from the news. Check official updates at set times. Avoid repeatedly watching graphic images. Keep young children away from replays: they may think the event is happening again.
Take one task at a time. Keep up meals, sleep, movement and everyday routines where you can.
Check in with people. Keep in touch with family and neighbours, especially anyone living alone.
With children: speak calmly and answer questions honestly, in words they understand. Keep routines and give them small jobs. Watch for nightmares, irritability or a return to behaviour they had outgrown.
Helping someone else
Check the situation. Is it safe? Does anyone need urgent physical help or seem very distressed?
Offer to listen. Introduce yourself and ask what they need. Move them somewhere quieter. Do not push them to talk.
Help with practical needs. Share information and help them contact family. Be clear about what you do not know.
If someone is very distressed: keep eye contact and ask them to look at you or squeeze your hand. Tell them you will stay with them. Give them one simple thing to do, such as drinking some water. Avoid telling them to "calm down".
Get urgent help and do not leave them alone if they cannot look after themselves or their children, if they may harm themselves or others, or if they are seriously injured.
Respect their choices. Be honest, make only promises you can keep, and never ask for anything in return.
Take breaks when helping. Work in pairs or shifts, recognise when you need to stop, and talk it through afterwards.
After a crisis
Keep asking for support when you need it. Offers of help may fade after the first few weeks.
After about a week, tackle problems one at a time. Write down what needs doing, choose one problem and decide on a next step. Make time for activities you care about and for people close to you. Use breathing or writing to manage strong reactions, and notice what triggers them. When you imagine the worst, consider what is more likely.
Ask for practical help with housing, work, insurance claims and paperwork.
Seek professional help if nightmares, intrusive memories, nervousness, deep sadness, sleep problems or increasing alcohol or drug use last more than Status: Verified. See a doctor or psychologist; trauma-focused therapy can help.
If you have thoughts of harming yourself, call for help now.
