In light of the recent school shooting in Georgia, I want to share some thoughts on how to cope with your feelings when major tragic events occur. These events challenge our sense of safety and control and can significantly impact our mental and emotional well-being. As such, it is crucial to foster a sense of control and agency, and learning coping strategies is a great place to start.
When major tragedies happen, it’s understandable to feel a range of emotions such as anxiety, fear, anger, hatred, sadness, disgust, and powerlessness. You may notice a mixture of feelings that fluctuate in intensity or experience numbness with no feelings at all. Emotions are neither good nor bad; they simply reflect what’s happening in your mind, much like a sports commentator providing a play-by-play announcement. Emotions occur automatically and are influenced by the collage of experiences you’ve had throughout your life. It’s common for people to judge their emotions and try to suppress them. Whenever you feel something strongly, I encourage you to be curious, not critical. The more you understand yourself and how your past affects you currently, the easier it becomes to manage and cope with your emotions.
"Be curious, not critical."
Major tragic events can trigger a range of emotional responses and contribute to anxiety and depression, especially if individuals feel personally threatened or affected by these events. Exposure to disturbing news and imagery can heighten these feelings, leading to what is sometimes referred to as “news fatigue” or “burnout.” A constant barrage of distressing information creates a sense of vulnerability and danger that interferes with personal and professional life, productivity, motivation, and relationships.
Regular exposure to distressing news distorts your perspective of the world, resulting in a constant state of threat and pessimism. Day-to-day activities may no longer feel safe, disrupting healthy routines. Setting limits on news consumption can be a helpful way to manage the negative effects of news. Consider taking a temporary hiatus from all news or limiting the time spent looking at it. Avoid checking the news before bed to prevent sleep problems and refrain from looking upon waking to avoid setting a negative tone for the day. Instead, designate specific times for checking news updates and use filters or apps that allow you to customize the type and frequency of news you receive. Additionally, choose a reputable and balanced news source to avoid inflammatory content. Managing the flow of information can reduce emotional overload and create a sense of control.
Participating in activities that bring joy, purpose, and satisfaction can also counterbalance the stress of tragic events. Identify activities that make you happy, set aside time for them each week, or incorporate them into your daily routine. Engaging in hobbies, playing with pets, volunteering, and spending time with loved ones are all great ways to promote joy and happiness. Sharing your feelings and experiences with trusted friends or family members can provide emotional relief, comfort, validation, and varied perspectives. You might also consider joining online or in-person support groups. Engaging in these activities fosters a sense of control and purpose, reminding you of the joys and pleasures in life.
Regular self-care is crucial when navigating distress, as it helps maintain your emotional baseline. Prioritize physical health with regular exercise, a balanced diet, and sufficient sleep, and avoid substances like alcohol and marijuana. Explore activities that help you relax and unwind and incorporate mindfulness, meditation, or relaxation techniques into your routine.
Finally, therapy is an excellent way to safely explore your feelings and develop effective coping mechanisms. Therapists can offer support, help you process emotions, and develop behavior changes tailored to your needs. If you find yourself struggling to cope with the impact of major events, consider seeking help from a mental health professional.
While it’s natural to feel overwhelmed by major tragic events, it’s important to remember that you can influence your well-being and make positive changes. In the face of daunting challenges, maintaining your mental and emotional health is crucial, and taking proactive steps to manage stress is a powerful way to navigate these difficult times.
Focusing your actions on things you can control helps restore a sense of agency and empowerment. Even small positive actions can contribute to a sense of accomplishment and hope. Identify actions you can take to contribute to positive change, whether larger efforts such as advocating for policy change or participating in community events, or smaller decisions like making healthy choices, engaging in self-care, and practicing coping strategies. Celebrate both large and small victories. Stay informed, stay connected, and, most importantly, take care of yourself. Together, we can face these challenges with resilience and hope for a better future.
Comentarios