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Bondi Incident Response
headspace stands against all forms of racism, violence and antisemitism.
The attacks on the first day of Chanukah are abhorrent.
If you’re feeling worried, upset, or need someone to talk to, headspace is here for you.
Online & phone support
Support for young people
There is no right or wrong way to react following a critical incident. Some people might feel sadness and seek connection, others might feel numb or disconnected.
Life can change significantly during and after a critical incident, even if we weren’t directly involved.
- Direct exposure might include witnessing the event, experiencing harm, or the loss of safety or loved ones.
- Indirect exposure can occur through hearing stories from family and friends or through media coverage (radio, television, newspapers, social media).
Both direct and indirect exposure can have an immediate and lasting impact on mental health and wellbeing.
Common reactions can include disrupted sleep, changes in eating patterns, difficulties with relationships, and challenges with routine activities like work or schooling.
What should I do if I need help?
It’s common to need support after being in or witnessing an event that may be traumatic, such as a critical incident. It’s important to find the right level or type of support for you, as everyone will be affected differently.
If it all feels a bit much, it can help to talk with a trusted adult about getting the right sort of help.
headspace is here to support communities affected by the terror attacks in Bondi. You can chat with a clinician online, over the phone or by email. Call eheadspace on 1800 650 890 or chat online.
Tips for the initial days and weeks after a critical incident:
In the days and weeks after a critical incident, it’s important to do things that make you feel physically and emotionally safe. It can help to:
Find ways to connect with others, especially those who help you feel OK and support your wellbeing. This can include family and friends, community or faith groups, in-person or online connections.
Engage in activities that promote calm and feeling grounded (using alcohol or other drugs can make things harder). Try to include some routine and re-engage with things you enjoyed before the incident, like playing games or sports, hobbies, or creative activities.
Explore ways to get involved in community recovery or support efforts. Helping others can give you a sense of hope and purpose, which is important for recovery.
Be mindful of exposure to traumatic information through stories, traditional media, and social media. Taking regular breaks from the 24-hour news cycle can help reduce distress.
Things that can help in the weeks, months, and years after being impacted by a critical incident
Acknowledge that it was a tough time. Having your safety threatened can be an incredibly confronting experience. You may have been impacted in other ways (e.g., through media or losing a loved one). It’s OK to remind yourself that the events were out of your control.
Be patient with yourself. You may be trying to make sense of what happened, and this can take months or years. It’s OK to need someone to remind you that you are safe.
Start small. Keeping up regular routines or activities can help. This could be daily activities like attending work, school, TAFE or uni, a job, sports, or catching up with friends. During holidays even something as simple as planning your day and trying to stick to it can make a difference.
It’s normal to want to get involved in recovery. You might like to look for ways to contribute to your community to help yourself and others rebuild. It’s also OK if this doesn’t feel right just yet.
Be aware of triggers. Sounds, smells, or images can remind you of how you felt during or after the incident. Knowing what these are can help you manage them.
Practice being calm. Breathing exercises can help calm your mind. Find a quiet place, close your eyes, and slow your breathing. Focus on your breath and count each inhale and exhale (e.g., “one” for inhale, “two” for exhale).
Rest and comfort matter. If you need time away from school or work, make sure someone knows you’re taking a planned break.
Stay connected. Being with people who understand you and are calm can help you feel more settled.
Avoid unsafe situations and big risks.
Eat nutritious food. Eating well can help with your mood, sleep, physical health, and overall wellbeing.
Knowing when to get support:
Most people who go through a traumatic event are able to recover over time. Many use their own strengths and resources, along with support from family, friends, and their community.
Sometimes, though, you might need extra help. Professional support can make a big difference if things feel hard for a long time. A good sign it’s time to reach out is if you’ve been struggling for more than a couple of months and it’s affecting the way you want to live your life—like school, work, friendships, or daily routines.
If you ever feel unable to cope because of overwhelming or intense emotions, or if you have any thoughts of harming yourself, then ask for help immediately.
Very strong emotions normally start to settle by about six weeks after the disaster. If you have trouble with your emotions or with your usual daily activities after this time, then think about getting some professional help.
National 24/7 crisis services
Lifeline: 13 43 57 (13 HELP) or lifeline.org.au
Suicide Call Back Service: 1300 659 467 or suicidecallbackservice.org.au
beyondblue: 1300 224 636 or beyondblue.org.au
13YARN: 13 92 76 or 13yarn.org.au- a free and confidential 24/7 national crisis support line for Aboriginal and Torres Strait Islander people.
Further resources
How to have good mental health - tips for young people | headspace
1300 133 660 - Jewish Care specialist number for Jewish people who are impacted.
Support for family
In the immediate days following a critical incident
There is no right or wrong way to react following a critical incident. Some young people might feel sadness and seek connection, others might feel numb or disconnected. Young people can be more vulnerable to the effects of critical incidents due to developmental factors and potential exposure to graphic content witnessed in person or online.
Life can change significantly during and after a critical incident, even if we weren’t directly involved.
- Direct exposure might include witnessing the event, experiencing harm, or the loss of safety or loved ones.
- Indirect exposure can occur through hearing stories from family and friends or through media coverage (radio, television, newspapers, social media).
Both direct and indirect exposure can have an immediate and lasting impact on mental health and wellbeing.
Common reactions can include disrupted sleep, changes in eating patterns, difficulties with relationships, and challenges with routine activities like schooling. These are normal reactions to not-normal events.
What’s helpful right now
Common Reactions After a Critical Incident
Critical incidents can be hard to cope with, and young people can respond in very different ways. Reactions can also change over time—some might feel OK at first but become overwhelmed later.
Fear and Anxiety
Young people may worry that something similar could happen again or feel unsafe in places that used to feel secure.
Grief and Loss
There’s no “right” way to grieve for loved ones or other major losses. Grief is personal and individual, and it’s OK for your young person to feel and express it.
Thoughts
It’s common for young people to replay memories of the incident or find it hard to forget frightening moments. They might struggle to concentrate, make decisions, or describe what happened.
Anger and Confusion
Critical incidents can feel unfair and hard to understand. This can lead to frustration, anger, and confusion.
Sadness and Emptiness
Your young person might feel sad about what happened or about changes in their life—such as losing routines, friends, or a sense of safety.
Avoidance
Some young people may avoid thinking about the incident. This can help at first, but feelings often surface later. Encourage healthy distractions while also making space for conversations when they’re ready.
Guilt
They might feel guilty about what they did or didn’t do, or simply feel bad about themselves—even if they weren’t at fault.
Shock
Shock is a normal response that helps the body cope. It can make young people feel numb or disconnected for days or weeks after the incident.
Sleep Changes
They might sleep more or less than usual, or have trouble falling or staying asleep.
Recovery and When to Seek Help
Most young people recover over time using their own strengths and support from family, friends, and community. However, some may need professional help—especially if difficulties last more than a couple of months and affect daily life (school, friendships, routines).
If you notice ongoing distress, encourage your young person to talk to someone. Professional support can make a big difference.
What are some conversation starters for families to check in with their young person?
You know your young person best. When discussing traumatic incidents like this, be guided by their maturity and what feels right for your relationship with them. Some helpful conversation starters might be:
- “How are you feeling about what happened?”
- “What have you seen or heard about the event?”
- “Is there anything that’s worrying you right now?”
- “Would you like to talk about what’s been on your mind?”
- “What can I do to help you feel safe?”
Helpful Ways to Support Your Young Person
Acknowledge feelings as valid. Let them know it’s normal to feel upset, worried, or confused after a critical incident.
Provide stability. Keep routines like school, sport, and hobbies where possible—predictability helps young people feel safe.
Offer reassurance. Remind them you’re there for them and that they’re not alone.
Try to explain. Use age-appropriate language to create a shared understanding of what happened.
Encourage calming activities. Support hobbies, creative outlets, or grounding techniques that help them feel settled.
Be available. Make time to listen without judgment and follow up with regular check-ins—not just a one-off conversation.
Connect to professional help if needed. If distress continues or you’re worried, reach out to mental health services like headspace.
General Ways to Support Wellbeing
Focus on physical and emotional safety. Create calm spaces and reduce exposure to distressing content.
Encourage breaks from news and social media. Limit overwhelming information that can increase anxiety.
Encourage connection. Help them spend time with supportive people who make them feel understood.
Model self-care. Take care of yourself—this shows your young person healthy coping strategies.
Promote healthy habits. Encourage good sleep, nutritious food, and regular movement.
National 24/7 crisis services
Lifeline: 13 43 57 (13 HELP) or lifeline.org.au
Suicide Call Back Service: 1300 659 467 or suicidecallbackservice.org.au
beyondblue: 1300 224 636 or beyondblue.org.au
13YARN: 13 92 76 or 13yarn.org.au- a free and confidential 24/7 national crisis support line for Aboriginal and Torres Strait Islander people.
Further resources
1300 133 660 - Jewish Care specialist number for Jewish people who are impacted.