Coping With Survivor’s Guilt

Survivor’s guilt is a debilitating and intense feeling of guilt that is experienced by individuals who have survived a traumatic event while others did not. Survivor’s guilt is commonly experienced by war veterans, first responders, natural disaster survivors, and motor vehicle accident survivors, but not all individuals who undergo loss after a traumatizing event will experience survivor’s guilt. In this article, we will further explore what survivor’s guilt is, some common symptoms of it, and strategies for coping.

What is Survivor’s Guilt?

According to the American Psychological Association (APA), survivor’s guilt can be described as “remorse or guilt for having survived a catastrophic event when others did not or for not suffering the ills that others had to endure.” Survivor’s guilt is a mental and psychological condition that is difficult to overcome as individuals are constantly ruminating about why they didn’t take action to prevent the event or save the other individual, even in situations in which they had no jurisdiction over the situation. This condition is often considered to be a symptom of post-traumatic stress disorder (PTSD).

Symptoms of Survivor’s Guilt

Just as not everyone will experience survivor’s guilt, not everyone will experience the same symptoms either. Some individuals will experience the guilt so deeply that it interferes with their everyday activities, whereas for others, survivor’s guilt comes in bouts. Here are some of the most commonly experienced symptoms of survivor’s guilt:

• Insomnia
• Headaches 
• Intrusive or obsessive thoughts
• Mood swings
• Flashbacks of the events
• Social isolation 
• Racing heart
• Negative thoughts about yourself or the world
• Irritability 
• Anger
• Loss of appetite or change in appetite
• Nausea 
• Suicidal thoughts

It is important to know that existing mental conditions, such as anxiety and depression, as well as previous traumatic experiences, may increase one’s susceptibility to experiencing survivor’s guilt and the intensity of it.

Coping Strategies

While everyone’s coping experiences and strategies will be different, here are some recommended, healthy ways to cope with survivor’s guilt:

• Allow yourself to grieve: The first thing that you can do to help cope with survivor’s guilt is to allow yourself to grieve. It is important that you do not bottle up your emotions and instead acknowledge them and allow yourself to feel the whirlwind of emotions that you have about the loss
• Find a support system: The next step that you should take is to find a supportive group of individuals who can be there for you throughout your recovery process. This can be close family and friends, other individuals who were also present when the accident occurred, or a grieving support group of other individuals who are also coping with loss. By surrounding yourself with people who will be there for you to listen and talk, you will feel less alone and isolated on your journey.
• Give yourself grace: The next thing that you can do is far easier said than done and that is to give yourself grace about what happened. You must try and forgive yourself, treat yourself with kindness, and acknowledge that the accident may have largely been out of your control.
• Take part in meaningful activities: Another step that you can take to cope with survivor’s guilt is to engage in meaningful and positive activities. If you are feeling down and upset, it can sometimes be helpful to help out others in order to alleviate feelings of stress.
• Get legal help: Although not applicable in all situations, in the event that you lost a loved one in an accident caused by negligence, you may be able to file a wrongful death claim with the help of a Seattle wrongful death attorney. Although going through this process will undoubtedly be difficult for most, it can sometimes be helpful in coming to terms with the death of your loved one and providing closure.

Seek professional help: One final thing that you can do to help cope with survivor’s guilt is to seek professional help. First, you can look to the professional help of a psychologist or psychiatrist who can equip you with tailored coping strategies, be there to support you, and potentially describe medication. Having help from a third party can be beneficial in that they are unbiased, detached from the situation, and have experience working with individuals who are experiencing what you are going through.

We are not doctors and this is in no way intended to be used as medical advice and we cannot be held responsible for your results. As with any product, service or supplement, use at your own risk. Always do your own research before using.