Most of us have a crisis at some point in our lives. The way we react to this and how long the crisis lasts differs from person to person. Experiences we have had in life have a bearing on the way we experience and manage the difficulties we come up against. It’s common to have a crisis in response to a difficult situation. It’s important to remember that there are no right or wrong reactions; we’re all different. You’re not alone, and help is available.
After a serious incident, we may experience strong emotions such as sorrow, anxiety, fear or anger. For many people there is initially a feeling of unreality. We may have a physical reaction, and it can take some time for our body to calm itself down. Some people have difficulty sleeping, experience worry and anxiety or feel guilty or ashamed. Feelings may be intensive and may come and go. There can be times when we feel more confident. It’s common for people to be unable to concentrate or to find it harder to take in information, and things that are normally easy can often suddenly feel difficult and hard work. So it’s important to be extra kind to yourself and your body for a time so that you regain your balance.
- Surround yourself with people who make you feel safe and secure. Pets can also play an important role. If you can’t meet other people in person, use digital channels to help you connect with family, friends, colleagues or other people you like
- Try to establish routines – go for a walk every day or make a point of always eating breakfast. Don’t place too many demands on yourself and don’t take on anything that feels too much at the moment. Get help from others if you feel you haven’t got the energy yourself.
- Limit your exposure to things you find stressful; for example, news items about the incident or watching videos or repeatedly listening to accounts of the incident.
- With new stresses in your life it’s important that you give yourself time and look after yourself more. Tell yourself that things won’t always feel this bad and that your feelings will come and go. Treat yourself in the same way as you would treat a special friend.
- If you’re worried about how you’re reacting, are in physical pain or need more support than you can get from your network, seek professional help. If you don’t have confidence in the professional help you’re given, tell them, or change your doctor, nurse, psychologist or counsellor. Ask other people to help you if you’re finding things too hard.
- If possible, avoid making critical decisions or major changes in your life in the first few months.
- Approach people you trust and tell them you’re having a particularly difficult time at the moment. If you find talking about what’s happened affects your health, limit how and when you talk about it. There is no obligation on you to tell everybody about everything. If you find it helpful, you could use a diary to record your feelings.
- Do activities that are calming for your body. These could include relaxation exercises or yoga. Many people experiencing severe anxiety find walking helpful. Other activities might be spending time outdoors in the natural environment, listening to music, doing handicrafts, baking, gardening or whatever works for you personally. Make a note of which activities help you feel calm and safe and try to do more of them.
- If you have a child in your care, you can help them feel secure in a difficult situation. Meet the child’s immediate needs. Ensure that they get enough sleep, eat and drink properly and get enough physical activity.
- Try to stick to routines, as far as is possible in the circumstances, as routines mean predictability and normality and are important for re-establishing calm and stability.
- Take time to acknowledge the child and answer any questions in a concrete and age-appropriate way.
- Be with the child so that they understand that you’re there for their sake. Do things together – throw a ball, read, play or draw.
- Limit the child’s exposure to anything that might frighten them, such as news, unpleasant pictures or conversations about the incident.
- Give the child more hugs, hold them and let them sit on your lap more.
The centre provides counselling and trauma processing for those who have been the victim of a crime by a person they know or a stranger, witnessed a crime or are a friend or relative of a victim of crime. Our help is available whether you’ve reported the crime or not. You don’t need to give your name. All support is provided free of charge and you can ask for an interpreter in your language.
Contact the Centre for Victims of Crime and Mediation during the day Monday to Friday to book an appointment with an interpreter:
Telephone: +46 (0)40-34 92 92
If you live in Malmö and have been subjected to violence, threatening behaviour or abuse by someone close to you, the Crisis Centre is here for you. It also supports people who have lived, or are living, in a destructive relationship or children who have witnessed violence in the home. You can also get help from the Crisis Centre if you have problems with aggression and have threatened, hit, insulted or frightened someone in your family. All support is provided free of charge and you can ask for an interpreter in your language.
Contact the Crisis Centre during the day Monday to Friday to book an appointment with an interpreter:
Telephone: +46 (0)40-97 06 07
If you’re living in Malmö under threat or want to move away from a criminal lifestyle, you can get help from Malmö’s consultation team. All support is provided free of charge and you can ask for an interpreter in your language.
Contact the Consultation Team during the day Monday to Friday to book an appointment with an interpreter:
Telephone: +46 (0)40-34 05 50
The on-call service deals with all emergency social issues arising outside office hours when regular neighbourhood social services offices are closed, in the evening, at night and on weekends. Emergencies may include domestic violence, urgent concerns about a child in an unsafe situation and substance misusers. The on-call service can also provide information, advice and counselling. All support is provided free of charge and you can ask for an interpreter in your language.
Contact Social Services On Call when the situation is urgent evenings, nights and weekends:
Telephone: +46 (0)40-34 56 78
Primary care switchboard, Region Skåne, ask for your medical centre – telephone: +46 (0)44-309 30 00
1177 Vårdguiden (Health Care Guide) – telephone: 1177
Adult psychiatric clinic, Region Skåne – telephone: +46 (0)40-33 53 00
Child and young people’s psychiatric clinic, Region Skåne – telephone: +46 (0)20-51 20 20
Brottsofferjouren (Victim Support)– if you’ve been the victim of crime. Telephone: 116 006
Terrafem – if you’ve been subjected to violence in a close relationship. Telephone: +46 (0)20-52 10 10
Bris – for adults with questions about children and young people up to 18. Telephone: +46 (0)77-448 09 00
Bris – helpline, chat and online counselling for children. Telephone: 116 111
If it's urgent
Call 112 if your feel your situation is unbearable or if you feel suicidal. You can also use this number if someone close to you is at risk of serious self-harm or of seriously harming another person.