In February 2019 Victorians will acknowledge the 10-year anniversary of the 2009 bushfires. The anniversary is a time to reflect and remember those who lost their lives in the bushfires, and to learn about the many lives that were changed and how communities have rebuilt.

Many Victorians still experience the impacts of the 2009 bushfires and as the anniversary approaches individuals, groups and communities may feel triggered and experience complex reactions. These situations, in combination with our ongoing bushfire threat can have a major impact on a peoples’ well-being and emotions.

Whether you or a loved one were directly or indirectly affected, it is normal to experience a range of different emotional, physical and psychological reactions. As such, it is important to look after ourselves, our family and friends and our colleagues during this time. 

Anniversary Reactions to Trauma

Anniversary reactions are a re-experiencing of a traumatic event that are triggered by a specific date or time period. As such, in the lead up to the 10^th anniversary, feelings about the 2009 bushfires can come up and be almost as strong as they were during the event. The media’s focus on the event may offer a number of visual and other cues to remind us of what occurred and what we felt, increasing the likelihood of anniversary reactions.

Anniversary reactions may include feeling sad, angry, impatient, nervous, and having negative dreams or images. You may feel generally fatigued and be having difficulty concentrating, sleeping, and eating normally.

Try not to compare your reactions to those of others. Each person is different, and each individual will find their own way of coping with the memories. Additionally, it is important to note that not everyone affected by the 2009 bushfires will experience an anniversary reaction.

For those who do experience an anniversary reaction it can be helpful to understand some common responses so you know what to expect.

Common Reactions and Responses

Below are list of common response and reactions that you may experience. Be assured that they are typical reactions to abnormal events.

Physical	Behavioural	Cognitive (Thoughts)	Emotional
Headaches	Restlessness	Nightmares/dreams about what happened	Sadness
Upset stomach	Apathy	Flashbacks/reliving the experience	Loss
Nausea	Sleep disturbances	Focusing on the event	Shock
Muscle tension and pain	Isolating self from others	Difficulty concentrating	Disbelief at what happened
Sleep disturbances	Easily irritated by other people	Difficulty making decisions	Anxiety and fear
Fatigue	Feelings of detachment from others	Poor judgment	Anger, Irritability, frustration
Chest pain, irregular heartbeat, high blood pressure	Loss of interest in normal activities and hobbies	Thinking that you are losing control	Panic attacks
Weight gain or loss	Increased use of alcohol/tobacco/other drugs	Unable to understand your own reactions	Depression
Asthma, shortness of breath	Not wanting to go to work or wanting to go to work more than usual	Thinking that you are going crazy	Guilt
Sweating	Low motivation	Desire to escape or run away	Helplessness and vulnerability
Shaking or trembling	Poor concentration and attention		Numbness
	Avoidance or obsession with media coverage		Withdrawal
	Losing your temper		Disorientation
	Overreacting to unexpected problems		Paranoia

Coping with bushfire anniversary reactions

• Recognise that you have been through a highly stressful experience and acknowledge that you may have a strong reaction to it. If people aren’t aware of or can’t accept their feelings, or deny them excessively, this is likely to delay their recovery process.

• Seek out support from others – both physical and emotional. Talk about your feelings to those who will understand, particularly those who have had a similar experience.

• Try not to block out thoughts of the incident or avoid reminders of it. Thinking and talking about it, confronting the reality bit by bit, helps you to come to terms with the experience.

Look After Yourself 

Physical 

• Get plenty of rest even if you can’t sleep.

• Try to get regular and well-balanced meals.

• Regular exercise, such as walking, cycling or jogging, helps reduce the physical effects of stress and trauma.

• Reduce your use of stimulants such as coffee, chocolate and cigarettes – your body is already ‘hyped up’ and these substances only add to the stress your body is experiencing and increases your level of arousal.

• Do not try to numb the pain with drugs or alcohol – this will lead to more problems in the long term.

• Make time for relaxation – you may wish to learn and use a technique such as progressive muscle relaxation, meditation, yoga, or breathing exercises.

Lifestyle

• Try to maintain a normal routine, but take it easy; do not throw yourself into activities or work in an attempt to avoid the unpleasant feelings and memories.

• Sometimes you will want to be alone, but try not to become too isolated

• Do things you enjoy and be nice to yourself – try to schedule at least one pleasurable activity each day

• You may wish to try and help out others who have been through similar situations – your support and understanding may be very important to them

• Don’t make any major life decisions (such as moving house or changing jobs)

• Some people find keeping a journal or diary is helpful. Writing down your feelings can be almost as good as talking about them

• Give yourself permission to feel rotten – you’ve been through a traumatic experience. You are having normal reactions so be wary of labeling yourself as abnormal.

• Remember its temporary, anniversary reactions usually subside within a few weeks of the event.

How friends and family members can help 

If you know someone who was affected by the 2009 bushfires, it’s a good idea to check in on them to see if they are ok. It is important to;

• Listen carefully

• Spend time with them and reassure them that they are safe

• Offer your assistance and support even if they have not asked for help

• Don’t take it personally if they want to be alone sometimes or even seem angry

• Ask if they need assistance with everyday tasks like cleaning, cooking, caring for the family, assistance with organising things, etc.

• Don’t tell them they are “lucky it wasn’t worse”, or that they should “forget it and pull themselves together” as these types of statements are not consoling. Instead, tell them that you are sorry that the event occurred and you want to understand and assist them.

If you think you need support

If you or someone you know is finding this time difficult, it’s important to remember you are not alone.

There are many avenues you can go to for advice or help, including informal supports such as friends, family and colleagues or professional supports such as your local doctor and mental health support services.

If at any time you are worried about your psychological wellbeing or the wellbeing of someone you know, there is always help available through:

• Your GP
• A mental health specialist, such as a psychiatrist, psychologist, counsellor or social worker
• Your community health centre
• Lifeline 13 11 14
• GriefLine 1300 845 745
• BeyondBlue 1300 224 636
• The Australian Centre for Post-Traumatic Mental Health (03) 9035 5599

Additionally, the Department of Health and Human Services has provided extra support through existing, trusted and local service providers wherever possible to make sure people can access services that are tailored to their needs. These include:

• Counselling services
• Mental health, alcohol and other drugs counselling
• Community engagement activities
• GP locums

To access these local services, you can speak with your doctor or a mental health professional.