Recognize the effects of trauma
Fear, sleeplessness, numbness, anger, grief and difficulty concentrating can follow violence, displacement or prolonged uncertainty. These reactions do not mean a person is weak.
Use grounding techniques
Slow breathing, naming objects in the room, feeling the floor beneath your feet and following a simple daily routine can reduce moments of overwhelming distress.
Reduce isolation safely
Maintain contact with one or two trusted people through secure channels. Community connection can help, but personal information should be shared gradually and carefully.
Seek professional support
When accessible and safe, consult a qualified mental-health professional who respects confidentiality and understands trauma and LGBTQI+ concerns.