Bystander support system

You’ll find us at Spinneriveien 20, 4016 Stavanger.

Please take a seat in the waiting area, and we will come and get you.

Call 02415 to check the current opening hours for our phone line. The line is usually open from 09:00 to 15:00, Monday to Friday. Follow-up conversations are held between 08:00/08:30 and 15:30 on weekdays.

You can park outside Spinneriveien 20 along the side of the building (in front of the main entrance). There is also a payment automate available.

It is recommended not to sleep during the first six hours after the incident. Research shows that it takes about six hours for the brain to store strong sensory impressions in our memory. Staying awake and keeping your brain occupied with activities like watching a movie, playing video games, listening to music, or doing practical tasks can interfere with the storage of strong memories and may reduce later distress. For the same reason, it is not recommended to take sleeping pills the first night after a serious incident.

If you did go to bed right after the incident, don’t worry. Many people sleep poorly that first night, which is natural and even beneficial. If you sleep well, it may mean the incident didn’t feel as overwhelming—which is also a good sign.

Research also shows that talking in detail about feelings and impressions on the same day as the incident can lead to more distress later. This is also related to how the brain stores memories. Therefore, we schedule follow-up conversations no earlier than the day after an incident.

It is also recommended not to be alone right after a crisis and to try to engage in normal activities. If you feel restless, a brisk walk or relaxation exercises (see below) may help.

There are many factors that influence whether someone experiences distressing reactions after an incident. Some of these include the type of incident, how close you were to it, whether you were a relative of the patient, your personality, other life stressors, past difficult experiences, and support from friends and family. Still, there are many things you can do yourself to manage and reduce any reactions that may arise. Trying to maintain routines—such as going to work if possible, having regular meals, and resuming other normal activities—is “good medicine” for most people. For specific challenges or reactions, see the information below.

Many people find sleep difficult even after the first night. You may struggle to fall asleep due to rumination or disturbing images or wake frequently from nightmares or for no clear reason. Others sleep well, which is also completely normal. If you are struggling with sleep, there are some simple techniques you can try. For example, you can count backwards from 1000 in steps of seven—1000, 993, 986, 979, and so on. This requires concentration and can help shift your focus away from troubling thoughts.

Informational videos by renowned crisis psychologist Atle Dyregrov:

• Søvnmetoder (youtube.com)
• Choliz Søvnprosedyre - selvhjelp (youtube.com)

Norwegian Directorate of Health brochure: 

Sov godt – Gode råd for bedre søvn

Sometimes the cause of sleep problems is disturbing images from the incident, rumination, or a restless body. In such cases, the advice below may help.

Many bystanders experience disturbing memories from the incident. These may include the sight of the patient lying lifeless on the ground, the sound of sirens, or the smell of vomit. Such impressions can interfere with your ability to concentrate during the day and disrupt your sleep at night. For most people, these memories become significantly less distressing within the first week. If the memories do not improve, there are several simple techniques you can try.

Informational videos by renowned crisis psychologist Atle Dyregrov:

• Hvordan håndtere påtrengende synsminner som varer ved?
• Hvordan håndtere andre påtrengende minner?

Many bystanders find themselves ruminating about the incident afterward. Could I have done something differently? What really happened? How is the patient doing? These thoughts can be distressing and consume a lot of energy. If the rumination continues over time, there are several techniques you can try to reduce it. One helpful method for many is to set aside a specific “rumination time” each day—15 to 20 minutes at a fixed time (but not right before bed)—where you allow yourself to think and reflect as much as you want. Some people find it helpful to write down their thoughts, while others just sit and think. When the time is up, you should try your best to push the thoughts away for the rest of the day. This can be very difficult at first, but it usually gets easier over time.

If you find it hard to break out of ruminative thoughts, you can try opening a window and imagining that you are breathing out all our thoughts. You can also try putting on music, turning on the TV, going for a walk, or doing something else you enjoy. It can also be helpful to distinguish between what you know (facts) and what you believe (assumptions). Often, we spend a lot of time ruminating about things we don’t actually know. During a follow-up conversation, we can help you separate fact from fiction or unnecessary worry, based on experience from similar situations and knowledge of emergency medicine.

Informational videos by renowned crisis psychologist Atle Dyregrov:

• Hvordan håndtere plagsomme tanker?

• Å skrive om tap og traumer - selvhjelp (youtube.com)

Many people feel a sense of inner restlessness in their body after a serious incident. You might feel like you're constantly on alert for new emergencies. Sudden noises might startle you, or you might feel your heart race when you see an ambulance. There are many things you can do to help calm your body.

Talking to yourself—either out loud or internally, depending on whether you're alone—and saying things repeatedly like “It’s okay, there’s nothing dangerous” can help reduce sudden waves of anxiety. Various breathing techniques and relaxation exercises can also be very helpful, especially if you’re experiencing a more prolonged sense of restlessness.

Informational video by renowned crisis psychologist Atle Dyregrov:

• Hvordan håndtere en urolig kropp?

Additional resources

• Relaxation exercises – National Center for Sleep Medicine (Helse Bergen HF): Avslapningsøvelser - Helse Bergen HF (helse-bergen.no)
• Friskliv og mestring in Trondheim municipality has created two audio files with relaxation exercises: progressive muscle relaxation and Herbert Benson’s deep relaxation method.
  To MP4-filer med avspenningsøvelser, stor fil (ZIP 100 MB)

Many bystanders may experience feelings of guilt and shame. You might feel guilty that the patient didn’t survive, or ashamed that you didn’t handle the emergency as well as you had hoped. It’s important to remember that in an acute crisis, people are not able to think and reason the way they normally do. Even healthcare professionals can be completely overwhelmed if they find themselves in a serious situation during their time off.

For example, you can read about the air ambulance doctor who was completely overwhelmed when he found his own son lifeless in a pool while on vacation: «Hvordan gjør jeg dette, igjen?» - Norsk Luftambulanse.

In a crisis, we often don’t have control over our reactions. Some people get tunnel vision and focus on trying to save the person. Others freeze completely. Some just want to run away. All of these are completely normal reactions. Still, feelings of guilt and shame can arise afterwards. These emotions can be very painful and difficult to talk about.

Our follow-up service has extensive experience talking with people about these kinds of thoughts. You will be met with understanding and respect, no matter what you feel guilty about.

Below you’ll find some advice on what you can do yourself to manage feelings of guilt.

Informational video by renowned crisis psychologist Atle Dyregrov:

Hvordan håndtere skyldfølelser som ikke avdempes?

Many bystanders have lost a friend or family member following a medical emergency. Grief can be a heavy burden that requires a lot of energy and can affect many aspects of daily life. It is important to allow yourself breaks from the grief from the beginning. Taking breaks from the sadness and trying to do something enjoyable is important, and it’s okay to laugh without feeling guilty.

Even though you might feel like you should only be sad in the beginning, research shows that taking breaks from grief is a normal and healthy part of the grieving process. If the grief feels overwhelming and affects your daily activities and work life beyond the first month, it is important to seek help. There is a lot of good support available.

The follow-up service can help you process the serious incident, which is important for a healthy grieving process. For further help with grief and any existential questions, most religious and life stance communities offer good conversation services. Your general practitioner can also help you find the right support for your needs.

Grief support groups can also be very helpful for many people, but it is often recommended to wait a couple of months after the loss before joining a group. This is because it can be emotionally difficult to take in the grief of others in the group during the early stages of your own grief.

More information: sorggrupper.no

Children who have been involved in a medical emergency can also use our follow-up service. Children under the age of 16 must be accompanied by at least one parent or guardian during the follow-up conversation. We can also provide guidance to parents and guardians of children who have experienced medical emergencies.

Below you will find more information about children and crises:

Hvordan snakke med barn om ulykker og kriser? - Klinikk for krisepsykologi

Barn og unge - Klinikk for krisepsykologi

Barne og unge | Kriser | UiB

Barn som pårørende – Pårørendesenteret