In the time of high technology wherein what happens in one part of the world is instantly broadcast all over the world, the impact of traumatic events is very layered and affects people on a global level. With the recent wars overseas, we are all reacting to, what many view, as inhumane actions on the part of some.
Whether you know people in those regions or not, we are all part of the human race, and seeing others being harmed is very impactful. It can impact us emotionally, physically, and spiritually. Here are some ways you can take care of yourself during these trying times:
All your feelings are okay, and they are normal
In a crisis, you may find you have many different feelings. You may feel stressed one moment and angry the next. Remember, part of what makes you human is your capacity to feel. Take a moment to recognize your feelings and sit with them. It may not be appropriate to react based on how you feel, but you have every right to feel them.
Find an outlet for yourself
Some people feel better after talking and others like to journal. Some like to exercise or punch a punching bag. Still others may want to call an anonymous hotline. Find an outlet where you can be vulnerable and safe. The most important thing is that you can release those feelings so you can go back out and be a helper. However, try finding a way that won’t cause shame or regret (like yelling at others or lashing out).
Remember you are not alone
When you are in the midst of everything, it can feel isolating. Your feelings are normal. All of them. So normal, in fact, that others feel very similarly to you. Reach out to a colleague and share how you feel. It will provide support for each of you and help you to keep doing the great work you are doing.
Take a moment to breathe
When in the midst of a crisis, remember to take a moment (30 seconds, 1 minute, 5 minutes, or longer) to practice deep breathing. Your body may be in high alert and that can send the mind reeling. If you meditate, close your eyes and focus on your breath for 1 minute. If you are spiritual, taking a moment to say a prayer can have the same result as meditation.
Acknowledge you are doing your best
The work you do matters. You are doing the best you can to be there each day. Take a moment to appreciate who you are and the role you play in our society. Even if you have to make a tough decision with no good outcomes, you are doing your best and no one could ask for more. Recognize the help you provide, even if it doesn’t feel that way in the moment.
Keep a Gratitude Journal
Sometimes, remembering the small things can help get you through the big things. Take a moment to find three things that help you to feel grateful. Maybe it is a friend, a pet, or a pair of cozy socks. Take time each day to write these things
down. It may be helpful to write them before and after work. Perhaps you keep a journal in your car before you start your shift and when you stop your shift.
Distract yourself if needed
Sometimes we just need a distraction. Find a distraction that feels good, such as watching a favorite movie or show, cooking your favorite meal, reading a book in your favorite pajamas or even drinking a favorite cup of coffee or tea. While it can feel good in the short term, try to avoid alcohol and drugs. This can negatively impact your ability to cope, your natural resilience, sleeping, and overall health.
Limit intake of news
It is tempting to want to see what the latest updates are. Try to get the information you need and then stop. If this causes anxiety for you, then limit only to the essential information you need. Choose 1 or 2 trusted news sources that give you the information you need and look at those sources just one or two times a day to help manage any feelings of distress.
Take care of your body
Take time to eat something nutritious, stay hydrated, and get enough sleep. You may already be moving a lot, but if not, try to take a moment to take a walk or step away and take a break. You are important and deserve to be taken care of too.
