Recovering After Critical Incidents: Understanding the Impact of Difficult Experiences

Most of us will encounter difficult or unexpected experiences at some point in our lives. Some are relatively manageable, while others can leave a lasting impression.

For people working in high-responsibility environments, the possibility of experiencing or responding to a critical incident can be part of the job. This may include aviation incidents, serious accidents, medical emergencies, workplace injuries, unexpected loss, threats to personal safety or situations involving significant distress.

These experiences can affect people in different ways. Sometimes the impact is immediate. At other times, people carry on with their usual responsibilities before noticing changes in their sleep, mood, concentration or general wellbeing.

Understanding how we can respond to difficult experiences, and what supports recovery, is an important part of looking after ourselves and each other.

What Is a Critical Incident?

A critical incident is an event that has the potential to cause significant emotional, psychological or physical distress.

It may involve direct exposure, witnessing an event, responding to an emergency or supporting someone who has experienced something traumatic.

What one person finds deeply distressing may affect another person differently. Our responses are influenced by many factors, including our previous experiences, personal circumstances, available support, the nature of the event and how much pressure we are already carrying.

It is important not to make assumptions about how someone should feel or respond.

A person may appear calm and composed immediately after an incident, while experiencing significant distress later. Someone else may feel upset initially but recover relatively quickly.

There is no universal response, and there is no requirement to demonstrate distress to justify receiving support.

How Can Difficult Experiences Affect Us?

Following a critical incident, our mind and body may respond in ways that can feel unfamiliar or unsettling.

This is partly related to the body’s stress response. When we perceive danger or threat, our nervous system activates mechanisms designed to help us respond and protect ourselves.

These responses can be useful in the moment, particularly when quick thinking and action are required. However, after a distressing experience, it can take time for our bodies and minds to settle again.

Some common responses include:

Physical responses

• Difficulty sleeping or disrupted sleep.
• Feeling unusually tired or physically tense.
• Headaches, muscle tension or stomach discomfort.
• Increased alertness or feeling constantly on edge.

Emotional responses

• Feeling anxious, irritable or unusually emotional.
• Sadness, anger, frustration or guilt.
• Feeling numb, disconnected or overwhelmed.
• Unexpected emotional reactions to seemingly minor situations.

Thinking and concentration

• Difficulty concentrating or remembering details.
• Replaying aspects of the event.
• Unwanted or intrusive thoughts or images.
• Finding it difficult to switch off or relax.

Behavioural and social changes

• Withdrawing from family, friends or colleagues.
• Avoiding places, activities or conversations associated with the incident.
• Becoming more impatient or reactive.
• Changes in appetite, routines or usual interests.

These reactions can occur following distressing experiences, but they do not automatically indicate a mental health disorder. Many people experience temporary reactions that gradually settle with time, support and recovery.

If symptoms are severe, persist, worsen or interfere with everyday functioning, professional assessment and support are important.

Why Recovery Doesn’t Always Happen Immediately

One of the things that can surprise people after a critical incident is that they may not feel particularly affected at first.

In some situations, people move straight into practical mode. They focus on completing tasks, supporting colleagues, following procedures or getting home safely.

It may only be later, when the immediate demands have passed, that they begin to notice the emotional or physical impact.

For others, reactions may emerge over the following days or weeks.

This is not necessarily a sign that something is wrong. People process experiences differently, and the effects of a difficult event can take time to become apparent.

It is also possible for an incident to bring up feelings or memories associated with previous experiences. Something that appears relatively minor to others may have a significant personal impact.

The important thing is to pay attention to changes in ourselves rather than placing expectations on how quickly we should recover.

Supporting Recovery After a Critical Incident

There is no single formula for recovering from a difficult experience. However, some practical approaches can help support the process.

1. Give yourself time and space.

Where possible, allow some breathing room after a demanding or distressing event. You may need time away from particularly demanding tasks, an opportunity to rest or a little space to gather your thoughts.

Recovery is not always immediate, and there is no benefit in putting unnecessary pressure on yourself to feel normal straight away.

2. Look after the basics.

Sleep, nutrition, hydration and gentle movement can all help support our physical and emotional wellbeing.

Try to maintain some familiar routines, even if they need to be simplified temporarily. Small things such as eating regular meals, getting outside, having a shower or taking a short walk can provide helpful structure.

3. Stay connected.

Spending time with people you trust can help reduce feelings of isolation. You don’t necessarily need to talk in detail about what happened. Sometimes simply being around familiar people or having a normal conversation is enough.

If you do want to talk, choose someone who can listen without judgement or pressure.

4. Be mindful of how you are switching off.

Following a distressing experience, some people find themselves relying more heavily on alcohol, excessive screen time or other behaviours to avoid difficult feelings.

While these may provide temporary relief, they don’t always support longer-term recovery. Try to identify activities that genuinely help you feel settled, such as exercise, time outdoors, music, hobbies or spending time with people you enjoy.

5. Notice changes without becoming overly focused on them.

It can be helpful to recognise changes in your sleep, mood, concentration or behaviour. However, you don’t need to constantly monitor yourself or analyse every reaction.

Simply remain aware of how you are travelling and seek support if things aren’t improving or begin to interfere with everyday life.

6. Allow people to respond differently.

Colleagues who have experienced the same incident may react in very different ways. Some may want to talk, others may prefer privacy, and some may want to return to familiar routines.

Avoid comparing reactions or making assumptions about how someone else is coping.

Supporting Each Other at Work

The way an organisation responds following a critical incident can make a meaningful difference to the experience of those involved.

People need to know that their wellbeing matters, that support is available and that they won’t be judged for accessing it.

Helpful workplace responses can include:

• Clear, timely and compassionate communication.
• Checking on the immediate and ongoing wellbeing of affected employees.
• Providing access to appropriate professional support.
• Allowing reasonable time and space for recovery where needed.
• Reviewing workload, duties and operational demands.
• Ensuring managers know how to recognise signs of distress and where to refer people for support.
• Maintaining appropriate contact with affected employees rather than assuming that no news means everything is fine.

It is also important that workplace support is not limited to the immediate aftermath of an event. Some people may need assistance later, particularly as they return to normal duties or begin to process what happened.

A supportive workplace recognises that recovery is an ongoing process, not a box to tick.

Talking About What Happened: Finding the Right Support

People often ask whether they should talk about a difficult experience.

For many, having an opportunity to speak with someone they trust can be helpful. Others may need time before they feel ready.

It is important that people are not pressured to recount distressing details or participate in compulsory emotional debriefing. A supportive conversation should be voluntary, respectful and guided by what the individual needs.

Following a critical incident, organisations may offer practical support, psychological first aid or access to trained professionals. Where symptoms are significant or ongoing, a GP or appropriately qualified mental health professional can help assess what is happening and identify suitable treatment.

Evidence-based approaches, including trauma-focused psychological therapies, can be helpful for people experiencing ongoing trauma-related symptoms.

Seeking support does not mean you are unable to cope. It means recognising that some experiences are difficult to process alone.

A Little Something to Try

Take a few minutes today to identify three things that help you feel safe, settled or grounded when life becomes stressful.

They might include:

• Spending time with someone you trust.
• Getting outside for a walk.
• Listening to familiar music.
• Having a quiet cup of tea.
• Returning to a familiar hobby or routine.

Choose one of these and make a little time for it this week.

You don’t need to wait until something difficult happens to understand what helps you recover. Knowing your own recovery strategies is a valuable part of looking after yourself.

Three Things to Try This Week

1. Check in with someone: If you know someone who has experienced a difficult event recently, make a genuine effort to ask how they are going. A simple, non-pressured conversation can mean a lot.
2. Identify your recovery strategies: Think about what helps you settle after a demanding day or difficult experience. Make a short list of activities that genuinely help you recharge.
3. Make support easier to access: Find out what support options are available through your workplace, EAP or healthcare providers. Knowing where to turn before you need help can make it easier to take that step later.

A Moment to Reflect

• How do I typically respond following a stressful or unexpected event?
• Do I allow myself enough time and space to recover?
• Am I comfortable asking for support when something has affected me?
• Would I recognise changes in a colleague or someone close to me?
• Do I know where to access professional support if I need it?

When a Little Extra Support Helps

Some experiences can be difficult to process, particularly when they involve serious injury, loss, threats to safety or repeated exposure to distressing situations.

If you notice ongoing changes in your sleep, mood, concentration or general wellbeing, or find yourself struggling to return to everyday activities, consider speaking with a health professional.

Kite Consulting’s Employee Assistance Program (EAP) and counselling services provide confidential professional support for employees navigating personal and workplace challenges, including the impact of stressful or distressing experiences.

Support can help people make sense of their reactions, identify practical recovery strategies and explore whether further assistance may be beneficial.

You don’t have to wait until you are struggling to reach out. Sometimes a conversation, the right support and a little time can make a meaningful difference.

The Takeaway

There is no perfect way to respond to a critical incident, and recovery doesn’t follow a set timetable.

What matters is recognising that difficult experiences can affect us, allowing ourselves the opportunity to recover and knowing when to seek support.

Looking after ourselves after a difficult experience isn’t a sign of weakness. It is an important part of maintaining our wellbeing, supporting those around us and continuing to work and live well.

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