Whether watching the news, opening Tik Tok, or starting a conversation with a colleague, you’re likely faced with reminders of the atrocities happening in our world right now. In addition to the individual challenges we may be experiencing, we are also facing collective trauma, given the many tragic, horrific and inconceivable events taking place.
You want to stay informed, then you can open your social networks; However, you may quickly close the app because the graphic posts feed your anxiety. How can we process inconceivable events and continue living our daily lives? As a trauma and anxiety therapist, I am here to tell you that while it is extremely difficult, it is possible. Here are some suggestions on how to cope during these difficult times:
Be kind to yourself. You need to allow yourself to feel whatever emotion you feel. Validating even our most difficult emotions reinforces the notion that it is okay to feel anger, sadness, and anxiety during these difficult times. It is acceptable to take moments during the day to allow ourselves to really feel these emotions. If we try to push these emotions away, they will bubble up inside us and may even become stronger. You can choose to talk about these events with a friend, watch a sad movie, or listen to emotional music. While creating space for these emotions can be difficult, it is also healthy.
Participate in the distraction. Distraction has a bad reputation. However, intentional distraction may actually be necessary. We may feel like we don’t deserve to feel happy when there is so much suffering in our world. However, just as difficult emotions are temporary, neutral and positive emotions also come and go.
It’s okay to take time to go for a walk and breathe in the smell of fresh air, or to watch a silly TV show. We need to allow ourselves to fill our cup so we can better help others and ourselves.
Practice mindfulness. Many people believe that mindfulness is about closing your eyes and feeling relaxed and calm. However, this is not actually the main goal of mindfulness. The idea is to be in the present moment, observing ourselves and our world, without judging ourselves.
Taking time to close your eyes and notice the thoughts and feelings that arise can be helpful in orienting ourselves in the here and now. Connecting to our environment by paying attention through our five senses allows us to be in the present moment and determine more precisely what we need at that moment.
Leaning on a support. Whether you can seek support through a therapist or a friend, it’s important to have trusted people in your life to turn to when times are tough. We can find ways to support ourselves, such as journaling, expressing ourselves through the arts, or going for a run to burn off energy. However, creating connection with others can also help us feel less alone. If you are a therapist, finding professional and personal outlets is essential to being the best therapists we can for our clients.
The truth is that horrible events are happening in our world and it is important to honor our feelings as they arise. And, while tragedy strikes, we can find glimmers of hope through self-validation and community. We need to practice skills to foster resilience and empower ourselves to make positive changes. Listen to other people’s perspectives, stand up for what is right and wrong, and be willing to take breaks when you feel burned out.
What is one step you can take today to honor your emotions?
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