Introduction
As a recovery professional for the LA fire, you have faced many physical and emotional demands during the recovery process. Often these thoughts and feelings may feel overwhelming to engage and make sense of them. Actively preventing the memories related to these stressful situations could increase the risk of negative emotions bleeding into other aspects of your life long after the incident. Reflecting on these memories and thoughts through writing could allow space for unpacking and sorting them. It is also helpful to find people you trust to process these journal entries with, or to do them together. Here are some prompts that could guide you through this process.
Reflecting on the event:
- What were the most challenging aspects of today’s response or interaction?
- What specific stories or situations affected me the most emotionally? Why?
- What images or details from the day are lingering in my mind?
- Did I witness or hear about anything today that reminded me of past difficult experiences?
- What did I learn about myself or my reactions today?
Checking in with your body
- What emotions am I currently feeling (e.g., sadness, anger, fear, helplessness)?
- Are these emotions similar to what survivors might be feeling?
- How is my body feeling (e.g., tension, fatigue)? Is there a connection to the emotions I’m experiencing?
- Am I noticing any changes in my thoughts or behaviors outside of work?
- Am I feeling more isolated or withdrawn?
Processing secondary trauma
- What were the stories or experiences of survivors that particularly resonated with me?
- Did I find myself imagining what it would be like to be in their situation?
- Am I feeling overwhelmed by the cumulative impact of the trauma I’m witnessing?
- How can I create some emotional distance between myself and the experiences of others while still maintaining empathy?
Coping and self-care practices
- What are some ways I prioritize my physical and mental well-being today?
- What can I do in the immediate future to take care of myself (e.g., rest, connect with someone, engage in a hobby)?
- What small acts of self-care can I incorporate into my daily routine?
- Am I prioritizing rest and recovery outside of work?
- How can I connect with my support network (team, colleagues, loved ones) to process these experiences?
Identifying Meaning and Purpose
- Despite the challenges, what positive impact did my work have today?
- How did my efforts contribute to helping others?
- What aspects of my work still feel meaningful and motivating?
- What are my values that drive me to do this work?
Long-Term Resilience Planning
- What are some proactive strategies I can develop to build my long-term resilience?
- How can I regularly check in with my mental health?
- When might it be beneficial to seek professional support (counselor, therapist)?
- What hobbies or activities bring me joy and help me de-stress? Am I scheduling time for these?
Conclusion
Remember that regular and honest journaling can be a valuable tool for self-awareness and processing the emotional demands of being on the frontlines of disaster response. It can help you recognize early signs of vicarious trauma and take proactive steps to protect your well-being.