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 that each of us may be experiencing, we are also facing collective trauma, given the many tragic and inconceivable events that are happening.
You want to stay informed, so maybe 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 in a healthy way? 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:
Allow yourself to feel. Our natural inclination may be to push away or avoid difficult emotions. However, you need to allow yourself to feel whatever emotions arise. 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 advisable to take moments during the day to really feel these emotions. If we try to push these emotions away, they are likely to arise and even become stronger. You may choose to talk about these events with a friend, write in a journal, 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 can be very helpful. 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.
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.
Lean on 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. 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 and healthiest therapists we can be for ourselves and 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-care, accepting and validating our emotions, and finding strength through community. We need to practice skills to accept our limitations and barriers, while fostering resilience and empowering ourselves to make positive changes where we can. Listen to other people’s perspectives, stand up for what is right and wrong, and be willing to take breaks for yourself.
What is one step you can take today to honor your emotions?
