After the Bondi Tragedy: Understanding Emotional Reactions and Finding Support

December’s tragic incident in Bondi has had a deep impact on many people in our community. Even if you were not directly involved, events like this can shake our sense of safety and leave us feeling unsettled, distressed, or on edge. These reactions are common - and importantly, they are human.

Common Reactions After a Traumatic Event

When something frightening or shocking happens, the mind and body naturally respond to protect us. People often worry that their reactions mean they are not coping, but in most cases these responses are normal and understandable.

Some common reactions include:

• Replaying the event in your mind, or having unwanted thoughts or bad dreams

• Feeling anxious, jumpy, or constantly on alert

• Wanting to avoid places, conversations, or news related to what happened

• Feeling irritable, flat, tearful, emotionally numb or angry

• Trouble sleeping, changes in appetite, fatigue or physical tension

These reactions often ease gradually over time. There is no set timeline, and everyone’s experience will be different.

Flowers at Bondi - reflecting a deeply-felt community loss.

When Reactions Don’t Settle

For some people, these feelings don’t fade and can start to interfere with daily life, work, relationships or sleep. This is more likely if you witnessed the event, were close to someone involved or have experienced difficult events in the past.

If your reactions feel overwhelming, are getting worse or are lasting longer than a few weeks, it may be helpful to seek support.

How CBT Can Help After Trauma

Cognitive Behavioural Therapy (CBT) is a well‑researched and effective approach for helping people recover after traumatic experiences.

CBT focuses on:

• Helping you understand why your reactions make sense

• Tools to help you relax when you start getting too anxious and wound up

• Gently working through distressing memories, thoughts and images so you don’t feel as distressed by them

• Strategies helping you get back into activities or visit places you’ve avoided since the event which have been too distressing - reclaiming your life

• Rebuilding confidence and a sense of safety

CBT is practical, supportive, and focused on helping you feel better in day‑to‑day life and helps processing difficult memories.

Practical Ways to Support Yourself

In the weeks following a distressing event, it can help to:

• Talk with people you trust

• Limit repeated exposure to upsetting news or social media

• Keep regular routines where possible, including sleep, meals and seeing friends,

• Engage in calming activities such as walking, breathing exercises, gentle movement, being in nature, and listening to soothing music

If these strategies aren’t enough, professional support can make a meaningful difference.

Support at Time4Talk

At Time4Talk, Joanna provides warm, supportive therapy for people who have been affected by distressing or traumatic events, including community tragedies such as the Bondi incident.

With over 20 years’ experience in mental health, including extensive work in the UK’s NHS, therapy at Time4Talk is grounded in research‑based CBT and tailored to each person’s individual needs. Sessions are paced carefully and collaboratively, helping you feel supported rather than overwhelmed.

People often come to Time4Talk to help with:

• Ongoing anxiety, fear or feeling disconnected

• Sleep difficulties

• Intrusive thoughts or memories

• Feeling stuck, withdrawn, or emotionally exhausted

• Struggling to return to work or daily routines

Support is available for adults, adolescents and parents.

If you have been affected by the Bondi tragedy and feel that things are not improving, reaching out for support can be a positive first step. Recovery is possible, and you do not have to manage this on your own.

To learn more or to enquire about appointments, you are welcome to contact Time4Talk for a confidential discussion: P: 0404 344 460, E: admin@2time4talk.com.au or www.time4talk.com.au.

For immediate assistance, call Lifeline: 13 11 14 for confidential 24-hour counselling.