In the wake of recent events at UVU, many people are finding themselves feeling unsettled — not just in their thoughts, but in their bodies. Maybe you were nearby when everything happened. Maybe you were placed on lockdown. Maybe you weren’t physically present at all, but you heard what happened and felt your stomach drop.
Whatever your experience, you may still be feeling anxious, distracted, overwhelmed, or strangely disconnected from yourself or the world around you.
If you’ve been wondering “Why do I feel this way?” — please know this:
You are not overreacting.
You are not alone.
Your mind and body are responding to something real.
Let’s talk about what’s happening, why your nervous system might still be on high alert, and how you can gently begin to recover — in your own time, and in your own way.
When Something Shakes Your Sense of Safety
Even if you weren’t physically harmed, being near a crisis — or even hearing about it in vivid detail — can leave a lasting imprint on your nervous system.
That’s because trauma isn’t defined only by what happened to you — it’s defined by how overwhelmed, helpless, or unsafe your body felt in the moment.
When a violent or life-threatening event occurs:
- Your brain activates your survival system — fight, flight, or freeze
- You may feel jumpy, panicked, or completely numb
- Your mind might fixate on images or worst-case scenarios
- You may struggle to trust that things are really safe again
These responses aren’t weaknesses. They’re instincts.
Your body is trying to protect you — even if the danger has passed.
Trauma Isn’t Always Obvious — And It Doesn’t Always Arrive Right Away
Sometimes, trauma symptoms show up days or even weeks after an event.
You might notice:
- Vivid mental images or memories that keep intruding
- Difficulty focusing, irritability, or intense emotional swings
- Feeling disconnected from yourself or others
- Trouble sleeping or relaxing in everyday environments
You might also notice… nothing. Maybe you’re moving through your days just fine — but something inside still feels off.
All of these are normal responses to an overwhelming experience.
Becoming aware of these signs early — and meeting them with compassion — is a powerful step toward healing.
Why Avoidance Feels Easier — But Can Make Things Harder
After something disturbing happens, the natural instinct is to push it away:
- “I don’t want to think about it.”
- “I just need to move on.”
- “Other people had it worse.”
But avoidance — while understandable — actually increases the risk that trauma symptoms will stick around or intensify over time.
Here’s why:
Avoidance teaches your brain that the memory is still dangerous.
It keeps the alarm system turned on, even when you’re safe.
The path forward isn’t about forcing yourself to relive anything. It’s about allowing yourself — gently, and gradually — to feel, reflect, and process what you’ve been through.
An Unexpected Tool That Can Help: Tetris
It may sound strange, but one small, evidence-based strategy for reducing trauma-related flashbacks is playing Tetris or similar visual puzzle games.
In a 2017 study (Molecular Psychiatry), researchers found that playing Tetris for just 20 minutes after a traumatic experience significantly reduced the frequency of intrusive images and flashbacks over the following week.
Why does it work?
- Trauma memories are often visual and sensory
- Tetris uses the same visual-spatial brain pathways, interrupting the mental “replay”
- It helps disrupt the brain’s effort to deeply encode distressing images
Try this: If the images are fresh or difficult to let go of, play Tetris (or a similar block game) for 15–20 minutes within a day or two of the event. It’s not a distraction — it’s a research-backed way to support your brain.
Simple Ways to Support Yourself Right Now
1. Say Something — Even If It’s Small
Let someone you trust know you’re not feeling quite right. You don’t have to share the full story.
A few words can be enough:
“I’m still feeling weird after what happened.”
“My body’s having a hard time calming down.”
Sometimes, just being heard is enough to start softening the nervous system’s response.
UVU students have access to mental health services, and many community providers across Utah County — including Cascade Counseling — are offering support.
2. Ground Your Body in the Present
If your mind feels stuck in the past, or your body still feels like it’s bracing for something — grounding can help bring you back to now.
- 5-4-3-2-1 Method:
Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. - Breath reset:
Inhale for 4 counts → hold for 4 → exhale for 6. Repeat gently. - Move gently:
Take a walk, stretch, or simply step outside. Physical movement helps your body remember: the danger is over.
3. Know When to Reach Out for More Help
Most people recover naturally from acute stress. But if the fear, images, or emotional weight doesn’t lift after a couple of weeks, or begins to affect your ability to function, please don’t wait.
Reach out if you notice:
- Persistent flashbacks, nightmares, or sleep disruption
- Avoidance of people, places, or conversations connected to the event
- Feeling detached, hopeless, or emotionally numb
- A sense that daily life no longer feels safe
Reaching out is not a sign of failure — it’s a sign that you care about your future.
Early support can make recovery smoother, quicker, and more complete.
Mental Health Resources in Utah County
UVU Students
- UVU Student Health Services (Mental Health)
- https://www.uvu.edu/studenthealth
Offers free short-term counseling, crisis support, and referrals
- https://www.uvu.edu/studenthealth
Community Crisis & Mental Health
- Wasatch Behavioral Health – Crisis Line (24/7)
- 801-377-1213
- https://www.wasatch.org
- Utah County Crisis Line
- 801-691-5433
- 988 Suicide & Crisis Lifeline (Nationwide)
- Call or text 988
Your Feelings Are Real — and You’re Not Alone
Even if you weren’t directly in harm’s way, your nervous system, your community, and your sense of stability were impacted. Your response — whatever it looks like — is valid. We are experiencing it with you.
As members of this community, we are deeply saddened and shocked by the violence that has taken place this week. We recognize that healing takes time — and we are committed to walking with you through it. In the coming days, weeks, and months, we will continue to be here to offer therapeutic support, compassionate care, and a safe space to process whatever you’re carrying.
“We are caught in an inescapable network of mutuality, tied in a single garment of destiny.
Whatever affects one directly, affects all indirectly.”
— Dr. Martin Luther King Jr.
Your pain is our concern. Your healing is our priority.
And in this shared experience, we move forward — together.
