Debrief

Understand what happened, manage adrenaline effects, learn lessons, and look after your mental wellbeing.

🧠 What “Debrief” Means

Debrief is what happens after a stressful or dangerous incident. It is about processing the experience safely and sensibly — not reliving it or judging your actions.

How you handle the aftermath can be just as important as how you handled the incident itself.

⚡ Adrenaline & Body Reactions

After a threat, your body may still be in survival mode. This is normal.

• Shaking or trembling
• Nausea or dizziness
• Emotional swings
• Exhaustion or sudden calm

These are physiological responses — not weakness.

🧩 Memory & Perception

Stress affects memory. You may remember events out of order, miss details, or recall things differently later.

• Time distortion (things felt faster or slower)
• Fragmented memory
• Delayed recall

This is common and expected after adrenaline.

📝 Practical After-Incident Steps

• Get to a place of safety
• Check yourself for injuries
• Seek medical attention if needed
• Report the incident when appropriate
• Write down what you remember once calm

🔍 Learning Without Self-Blame

Debriefing is not about criticism. It is about understanding:

• What went well
• What helped you stay safe
• What you might do differently next time

Learning should be calm, factual, and constructive.

💙 Mental Wellbeing & Support

Strong emotional reactions after an incident are normal. If symptoms persist — such as anxiety, sleep issues, or intrusive thoughts — support is important.

Talking to trusted people or professionals helps prevent long-term stress.

🧠 Debrief Awareness Quiz

Your answers will be explained.