University of Rochester

There is a UCC professional on-call 24 hours per day, 7 days a week, for emergencies

UCC On-Call: (585) 275-3113

On Campus Security Emergency x13

Life Line: (585) 275-5151

On Campus Security Non-Emergency: 5-3333

Off-Campus Security: (585) 275-3333

Contact UCC

UCC Location & Hours

Appointments: (585) 275-3113

Fax Number: (585) 442-0815

Box 270356, 738 Library Road
UHS Building
Rochester, New York 14627

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Last modified: Tuesday, 16-Apr-2013 13:58:26 EDT

University Counseling Center (UCC)

Coping with Tragedy

Everyone does it differently.

You may experience some of the symptoms below- this is normal! And if you experience other emotions, or none at all, that is OK too.

Take care of yourself. Here are some ideas:

  1. Keep busy! Focus on your projects and classroom assignments, if you can. If not, try to fill your time with other activities. Research indicates that keeping focused on day to day required tasks or routines helps mitigate the effects of stress.
  2. Seek out people who care for and support you. Share your reactions, thoughts and how the experience is impacting you.
  3. Know that the reactions to tragedy described above are normal responses to a very abnormal experience. They occur in varying degrees of severity and type for each person.
  4. Limit the amount of time that you watch details about the tragedy on TV.
  5. "Baby yourself" – eat well (avoid caffeine, greasy foods, sugar), get enough sleep, take a hot bath or shower- make sure to do things that are nurturing, things that you enjoy.
  6. Do things that will ground, center, and relax you: exercise, do some yoga, take diaphragmatic breaths, meditate. Go to this website for more guidance:
  7. Avoid excessive use of alcohol or drugs as a way to cope with the feelings induced by this event. This way of coping can lead to more stress in the long run. Express your feelings instead.
  8. Express your feelings with your art! Drawings, poetry etc. are all healthy ways to manage the feelings related to tragedy and loss.
  9. Consider journaling your experience or feelings. Remember that *anything* you feel is OK.
  10. Consider reaching out to others. Helping others can often help us manage our own feelings of powerlessness.
  11. Seek to gain perspective on the experience. This is often helped by participation in counseling. Other aids may include meditation, reading, spiritual reflection (to contact the Interfaith chapel, dial 275-4321) or involvement in support groups.

We at the University Counseling Center are here for you to process the recent event on campus- and anything else you may be struggling with. If you need to talk to someone, please do not hesitate to give us call. We are available 24 hours a day, 7 days a week. We have many skilled therapists who want to speak with you and are invested in supporting you. You are not alone.

It IS good to talk about it! We are here for YOU…give us a call!

University Counseling Center: 275-3113

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