Survivor’s Guilt: Definition And Support
In other words, it’s when survivors feel guilty for having survived. Initially, survivor's guilt was often a standalone diagnosis. Today, however, it is classified as a possible symptom of conditions like post-traumatic stress disorder (PTSD) or complicated grief. Below, we’ll take a look at who may experience survivor’s guilt, key symptoms, and options for receiving support.
Who might experience survivor's guilt?
Survivor’s guilt, or survivor syndrome, can affect anyone who witnessed or experienced a traumatic, dangerous, or life-threatening situation. It’s commonly seen in:
- Healthcare workers like first responders. Individuals who respond to emergencies may experience survivor guilt and related psychological consequences when a patient of theirs does not survive.
- Transplant recipients. Since transplant recipients usually receive an organ from a person who has died, they may feel survivor’s guilt at the prospect of going on to live. For this reason, many such patients receive counseling at various stages of the transplant.
- Witnesses to a traumatic event (such as a murder, suicide, serious accident, natural disaster, terrorist attacks, or other forms of trauma). When a traumatic event occurs, many survivors initially feel a sense of fear and shock. Over time, however, these may be replaced by a feeling of guilt for living through an experience others did not.
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- Parents who outlive their children. Having to live through the loss of a child can be traumatic and may cause survivor’s guilt in parents, grandparents, caregivers, or siblings.
- War veterans. It’s not uncommon for war veterans to experience survivor’s guilt after returning from combat that they survived but that their fellow soldiers did not.
Potential symptoms after traumatic events
Survivor's guilt can manifest as several different physical and emotional symptoms. While each person’s experience may be unique, one common symptom in most cases is a feeling of dread, doom, anxiety, or intense discomfort associated with being the one who survived.
Other symptoms commonly associated with survivor's guilt that may impact daily life and well-being can include:
- Obsessive thoughts about the event
- Feelings of hopelessness or helplessness
- Lack of motivation
- Difficulty sleeping
- Headaches or other chronic pain
- Unexplained nausea or stomach aches
- Flashbacks to the event
- Social withdrawal
If a person is also experiencing complicated grief, post-traumatic stress disorder, or depression after a traumatic event, they may live with additional symptoms related to that diagnosis as well.
Healing and moving on
There are various strategies that may help you move through the state of experiencing guilt for surviving. These may be especially effective in tandem with receiving emotional support from a qualified therapist. Some examples include:
- Talking about your feelings. Opening up about your emotions may allow you to acknowledge and process what you went through in a healthy and constructive way. You could discuss with friends and family, or you could seek out local support groups for those living with certain types of trauma. If you’re not comfortable talking with others face-to-face, there are many online communities that may allow you to discuss your experiences without revealing your identity.
- Accepting your feelings. Peer-reviewed studies suggest that having a judgmental attitude toward your own inner experiences, such as your thoughts and feelings, is associated with anxiety and depression. Acknowledging hindsight bias, treating yourself with patience and compassion, and working toward acceptance may help you heal.
- Taking care of yourself. Caring for yourself (and asking for help in doing so as needed) can be a key part of the healing process and may also reduce a person’s risk of developing other conditions like depression. Moving your body, eating nutritious foods when possible, journaling, meditating, and seeking moments of joy and relaxation can all be crucial components of self-care, particularly in the wake of trauma.
- Supporting others. Survivor's guilt is often associated with the regret of having been unable to help someone who was harmed or died during or after a traumatic event. That’s one reason why finding meaningful ways to help others could help a person with survivor’s guilt heal—particularly if they help in ways related to the event. For example, a parent who lost a child to a particular disease may find healing and meaning in advocating for research for a cure.
When is it time to get help for survivor guilt or post-traumatic stress disorder?
If you’re feeling overwhelmed by your emotions, disturbed by your experiences, and/or have noticed symptoms of survivor’s guilt, PTSD, or another mental health symptom or condition, seeking professional help is recommended. A therapist, for example, can offer you a safe space to express and process your feelings. They can also help you reframe the events in a more compassionate and realistic way and offer personalized coping mechanisms that may help you manage symptoms and work toward healing. If you do receive a diagnosis of PTSD or another condition, they can also discuss feedback and recommendations for other treatment methods as needed.
Seeking therapy for survivor's guilt
People living with survivor’s guilt may have trouble leaving the house or completing daily tasks due to symptoms like a sense of hopelessness or fatigue from lack of sleep. In these cases, online therapy can represent a more convenient option, potentially allowing these individuals to receive care and support without leaving the house.
Online therapy
Research suggests that online therapy may be an effective way for people to process and recover from past trauma. For instance, a study on cognitive behavior research published in 2023 suggests that individuals who participated in internet-based cognitive behavioral therapy (CBT) experienced significant reductions in symptoms related to trauma.
Takeaway
What is an example of this phenomenon?
This is a psychological phenomenon experienced by individuals who have survived a traumatic event, especially when others did not survive. An example could be a soldier who returns from combat while some of their comrades lost their lives in the same battle. They might feel an overwhelming sense of shame and sadness for having survived when others did not, even if they had no control over the outcome. They might question why they were spared while others suffered, leading to feelings of unworthiness and a sense of personal responsibility for the outcome.
How long can survivor's guilt last?
The duration of this phenomenon can vary widely from person to person. For some individuals, it may be a transient and short-lived response to a traumatic event. For others, it can persist for an extended period, even lasting years in the case of mass shootings or other large-scale traumatic events, especially if not addressed and processed effectively. Several factors can influence how long this phenomenon lasts:
- Severity of the trauma: The intensity of the traumatic event and the degree of loss involved can impact the duration. More life-threatening events might lead to longer-lasting feelings.
- Individual resilience: Personal coping skills, emotional resilience, and the ability to process emotions play a role in how long it lasts.
- Support network: Having a strong support network of friends, family, and mental health professionals can aid in processing and resolving these feelings more quickly.
- Coping strategies: Effective coping strategies, such as therapy, support groups, and self-care, can contribute to its resolution.
- Grief process: These feelings can be intertwined with the broader process of grief. The duration of both experiences can be interconnected.
- Trauma processing: In some cases, people blame themselves if the underlying trauma is not processed and addressed.
If survivor's guilt is interfering with daily functioning, causing significant distress, or lasting for an extended period, seeking help from mental health professionals may be recommended to help cope with negative emotions.
What are the 2 types of this phenomenon?
This phenomenon is generally categorized into two main types:
Specific or Event-Based: This type occurs when an individual believes that they could have done something specific to prevent the traumatic event or to save the lives of others. They might focus on actions they took or didn't take, feeling responsible for the outcome. For example, a survivor of a car accident might feel guilty for not driving a certain route or not insisting on different travel arrangements.
General or Existential: General survivor's guilt is a more generalized feeling that can arise when someone believes they don't deserve to be alive or to have survived when others in the world did not. This type doesn't necessarily involve specific actions or decisions. It can be related to a sense of unworthiness or a feeling that one's survival is unjust in social comparisons to the fate of others.
Both types can be complex and emotionally challenging. They often involve feelings of sadness, shame, and a sense of moral responsibility. It's important for individuals experiencing survivor guilt to seek support and professional help from mental health professionals, friends, and support groups to process their feelings and work through this aspect of their psychological response to trauma.
How do you heal after experiencing this?
Healing from survivor's guilt is a complex process that requires time, self-forgiveness, and often the guidance of mental health professionals. While everyone's journey and recovery process is unique, here are some steps that can help in healing:
- Acknowledge your feelings
- Seek professional help
- Challenge negative thoughts
- Practice self-compassion
- Talk about it
- Process grief
Can you get PTSD from this phenomenon?
Yes, it is possible for intense feelings to contribute to the development of Post-Traumatic Stress Disorder (PTSD). While guilt alone might not directly cause PTSD, it can be a significant factor in the onset or exacerbation of the disorder, especially when it is related to a traumatic event. Here's how this feeling can be linked to PTSD:
- Trauma-Related Guilt
- Rumination
- Avoidance Behaviors
- Intrusive Thoughts
Addressing guilt and its role in trauma is crucial for effective PTSD treatment. Therapies like Cognitive Behavioral Therapy (CBT) and trauma-focused therapy can help individuals process their feelings, challenge negative beliefs, and develop coping strategies to manage the PTSD symptoms.
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