Coping After the Bondi Beach Shooting: Psychological Support Following a Critical Incident

By Dean Harrison, Counselling Psychologist – iflow Psychology, Gladesville (Sydney)

The recent reports of a shooting at Bondi Beach, alongside an active shooter alert in nearby Dover Heights, have deeply shaken the Sydney community. Events of this nature are confronting and destabilising — particularly when they occur in places normally associated with safety, leisure, and connection.

If you were directly exposed, witnessed the events at Bondi Beach, know someone affected, or are struggling after hearing about what occurred, this article provides clear, evidence-based guidance on how to cope in the immediate aftermath and in the weeks that follow.

Bondi Beach at sunrise — a reminder of calm, resilience, and psychological recovery following a critical incident.

Understanding Trauma Responses: What Happens in the Mind and Body

Exposure to sudden violence or life-threatening danger activates the body’s acute stress response system. This response is automatic and protective — not a psychological failure.

Common and normal reactions following incidents such as the Bondi Beach shooting include:

• Shock, disbelief, numbness, or emotional overwhelm

• Intense fear, panic, or hypervigilance

• Intrusive memories or distressing images

• Sleep disturbance or nightmares

• Difficulty concentrating or making decisions

• Physical symptoms such as trembling, nausea, headaches, or fatigue

Many people affected by the Bondi Beach shooting notice that their distress shows up primarily as panic and anxiety symptoms, such as racing thoughts, chest tightness, or feeling constantly on edge. These reactions are common following sudden threat and usually reduce as the nervous system settles.

Sleep disruption is also one of the most common short-term effects following exposure to violence or threat. If difficulties persist, practical strategies for sleep difficulties after trauma can support recovery and improve emotional regulation.

From a clinical perspective, these reactions reflect a nervous system responding appropriately to extreme threat and attempting to restore safety.

Importantly:

• Most people exposed to traumatic events recover naturally (natural remission)

• Experiencing symptoms does not mean you will develop post-traumatic stress disorder (PTSD)

Immediate Support after Tragic Bondi Beach Shooting: What Helps in the Early Phase

The most effective early response to mass trauma is Psychological First Aid (PFA) — a well-established, evidence-based approach used internationally following shootings, disasters, and critical incidents.

Key principles include:

1. Restore Safety

• Move to a physically secure environment

• Follow official emergency instructions

• Reduce further exposure to distressing material or speculation

2. Stabilise and Calm:

• Slow, steady breathing

• Gentle grounding (e.g. noticing your surroundings)

• Clear, simple information rather than repeated exposure to news footage

3. Meet Basic Needs

• Eat regular meals

• Drink water

• Rest where possible

• Accept practical support from others

4. Promote Connection

• Reach out to trusted family or friends

• Avoid isolation if possible

5. Normalise Reactions

• Fear, distress, or numbness after the Bondi Beach shooting are expected responses to abnormal events

• There is no “right” way to react

What is not recommended: Forced debriefing or pressure to repeatedly recount what happened. Research shows this can increase distress in the acute phase.

Triage: When Immediate Review Is Needed

While most reactions following the Bondi Beach shooting are self-limiting, some responses require urgent assessment.

If you are experiencing a mental health crisis or feel unsafe, information about 24-hour crisis support services is available on our crisis support page.

Seek immediate help (000 / emergency services) if someone is experiencing:

• Active suicidal thoughts, intent, or behaviour

• Severe confusion or disorientation that persists

• Uncontrollable panic or dissociation that does not settle

• Psychotic symptoms (e.g. hallucinations, paranoia, feeling detached from reality)

• Severe agitation or aggression posing a risk to self or others

• Physical collapse, chest pain, fainting, or severe breathing difficulty

These responses can occur after extreme trauma — but they require immediate care, not waiting.

Urgent (same-day) psychological or medical review is recommended if:

• Panic attacks are escalating or recurrent

• There is an inability to sleep at all for 48+ hours

• Persistent dissociation or emotional shutdown continues

• The person cannot function independently

• There is intense guilt, shame, or self-blame related to survival

• Alcohol or drug use has increased sharply to manage distress

Early intervention at this stage significantly reduces the risk of longer-term trauma complications.

Children and Adolescents: Additional Warning Signs

Children exposed to events such as the Bondi Beach shooting may show distress differently. Seek professional review if you notice:

• Regression (clinginess, bedwetting, loss of previously mastered skills)

• Night terrors or repetitive trauma-focused play

• Extreme separation anxiety

• Withdrawal, aggression, or emotional shutdown

• Statements about death or not wanting to exist

Lifestyle Guidance That Supports Recovery

In the days and weeks following a critical incident, physiological stability plays a key role in psychological recovery.

Evidence-based recommendations include:

• Avoid alcohol — it disrupts sleep, increases emotional volatility, and interferes with trauma recovery

• Avoid recreational drugs, including cannabis and stimulants

• Limit or avoid caffeine, which increases arousal and anxiety

• Stay well hydrated

• Eat regular, balanced meals

These measures help calm the nervous system and support natural healing processes.

Normalising Symptoms and the Expected Recovery Timeline

After exposure to traumatic events such as the Bondi Beach shooting:

• Symptoms often peak early

• Gradual improvement occurs with safety, routine, and social support

• Most people experience significant recovery within 6–8 weeks

This is why early trauma care focuses on support, normalisation, and watchful waiting, rather than intensive therapy unless clinically indicated.

When to Seek Ongoing Psychological Support

A structured psychological assessment may be helpful if symptoms persist beyond 6–8 weeks, worsen rather than improve, or begin to interfere with daily functioning. Evidence-based trauma counselling in Sydney can support recovery and reduce the risk of longer-term trauma-related difficulties.

Support is recommended if symptoms:

• Persist beyond 6–8 weeks.

• Worsen rather than improve

• Interfere with work, relationships, or daily functioning

Evidence-based trauma therapies, including trauma-focused cognitive behavioural therapy, are highly effective when appropriately timed.

About the Author

Dean Harrison is a Counselling Psychologist and Managing Director of iflow Psychology in Gladesville, Sydney. He has extensive experience working with high-risk and trauma-exposed populations, including previously serving as a Senior Psychologist with NSW Police Special Services High Risk Areas, and consulting to state and national forensic and emergency response groups.

His professional background includes critical incident response, trauma assessment, risk management, and psychological support for frontline and community populations following serious incidents.

A Final Word

Traumatic events like the Bondi Beach shooting can disrupt our sense of safety and predictability — but they do not define us.

Most people recover. Most symptoms settle. Support works.

If you or someone you care about is struggling, reaching out early is a sign of strength. Trauma-informed help is available, and recovery is expected for the vast majority of people.