In the wake of the Bondi Beach mass shooting, many people both across Sydney and beyond are grappling with shock, grief and fear. For the Jewish community, particularly those who lost loved ones or were directly targeted, the impact is especially profound. This attack came on a day of celebration, turning a place of joy into a scene of terror, and its reverberations are felt deeply across the community. First responders, witnesses, and frontline workers are also carrying the psychological weight of what they experienced. Even those who were not present may find themselves affected, exposed repeatedly to distressing images and footage shared across social media.
The emotional consequences of this event will continue to unfold, and many may experience its effects in different ways over the coming days and weeks. This is because trauma does not exist on a single level. It can be direct, secondary or cumulative, and it can surface days or even weeks after the event. During periods like this, our usual coping mechanisms may feel inaccessible or insufficient. Sleep may be disrupted. Concentration may falter. Emotions can swing between numbness, anger and overwhelming sadness. While no self-care practice can erase grief or loss, small, intentional acts can help support your nervous system and mental wellbeing as you navigate this difficult time.
Below are gentle, practical ways to care for yourself when the world feels unsafe and heavy.
Be mindful of how you’re trying to cope
In the days following a violent event, many people instinctively look for ways to switch off — a few extra drinks, constant snacking, scrolling late into the night. These responses are understandable. They’re often attempts to quiet a body that doesn’t feel safe.
If you can, gently check in with yourself. Ask what you actually need in that moment: rest, comfort, distraction, or connection. Choosing nourishing food, warm drinks or grounding routines won’t make the grief disappear, but they can prevent your body from feeling even more depleted while it’s already under stress.
Prioritise rest … even if sleep feels elusive
After trauma, sleep can feel fragile or completely out of reach. You might replay what you’ve seen on the news, imagine worst-case scenarios, or feel on edge when everything finally goes quiet.
Rather than pressuring yourself to “sleep properly,” focus on rest in any form. Lie down without your phone. Listen to something familiar and calming. Keep lights low and avoid news updates before bed. If sleep doesn’t come, remind yourself that rest still counts. Your nervous system needs reassurance, not discipline.
Eat regularly (and wholesomely)
Grief and shock often suppress hunger, while anxiety can cause people to forget meals altogether. Try to eat something small and regular, even if it’s simple. This is about keeping your body steady when your emotions are anything but.
Warm, grounding foods can be especially comforting during periods of mourning and distress. Supporting your body with nourishment can help stabilise mood swings, reduce dizziness or irritability, and give you a small sense of routine when everything feels disrupted.
Move in ways that feel safe and grounding
After an incident like this, the world can suddenly feel threatening. Even familiar places may feel different. If you feel up to it, gentle movement can help release some of the tension trauma stores in the body.
That might mean a short walk in daylight, stretching at home, or moving your body while listening to music that feels comforting. There is no need for intensity or performance. The goal is simply to remind your body that it is here, supported, and allowed to take up space.
Set boundaries with news and social media
The constant circulation of images, videos and speculation can make it feel impossible to escape the tragedy. Repeated exposure can deepen trauma – particularly for those within the Jewish community or anyone with personal connections to the event.
You are allowed to protect yourself. Mute keywords. Step away from comment sections. Ask friends not to send footage. Staying informed does not require constant exposure, and stepping back is not a sign of indifference – it’s an act of care.
Put your feelings somewhere safe
You may be feeling emotions that don’t make sense – anger mixed with sadness, guilt for feeling okay one moment and overwhelmed the next. Writing can be a private place to let those feelings exist without judgement.
You don’t need to write eloquently or with purpose. Even a few sentences about what today felt like can help your mind release some of what it’s holding. For some, this becomes a quiet ritual during grief – a way to honour what’s been lost and what’s still unfolding.
Reach out — even if you don’t know what to say
Trauma has a way of isolating people, even when community is most needed. If you’re struggling, consider reaching out to someone you trust, even if it’s just to sit in silence or say, “I’m not okay.”
For those directly impacted – including bereaved families, members of the Jewish community, witnesses and first responders – professional, trauma-informed support can be crucial. There is no weakness in needing help after something this devastating. Support exists because no one is meant to carry this alone.
Lifeline is available 24 hours a day, 7 days a week to support anyone who needs someone to talk to.
Our thoughts and prayers are with the Jewish community and all those immediately affected. We stand in solidarity with everyone impacted by this tragedy and reaffirm that hatred, antisemitism, and violence have no place in our communities.
