How To Ease Some Of The Vicarious Trauma You May Be Feeling Right Now

It’s unrealistic to suggest logging off entirely, but it’s vital to set some boundaries when it comes to social media. Stay informed, then give your brain a break.

For example, try setting aside a block of time to check in on the news. If you find yourself reaching for your phone at night when you can’t sleep, try directing your attention to a lighter part of the internet instead of scrolling through headlines.

Do everything within your power to stick to your normal schedule. That includes bedtimes, wake times, working if you’re able to handle it, and any other regular aspects of your routine.

During tragic events, we feel a loss of control in our lives and everything going on around us. The more we can stick to our normal routines, the more our brains and our bodies feel like we’re back in control.

Our emotions need a physical outlet. To relieve some of that anxiety and tension, try gently moving your body.

This could mean going for a walk, doing some light stretching, taking a home boxing class, or whatever it is that helps you feel good. The idea is less about exercise per se and more about finding a tangible way to get out your feelings

It’s not frivolous to feel affected by what’s happening in the world right now. Suppressing anything you might be feeling only contributes to poor mental health.

Experts emphasize that it’s vital to acknowledge how you’re feeling, instead of dismissing it in the hopes of gaining some sense of ease. That might include crying (and research shows that crying can be a therapeutic release).

You should definitely be aware of these habits and be mindful of when they might turn into something insidious.

If you’re turning to alcohol or other unhealthy coping mechanisms as a crutch, you should reach out to a professional or someone who can help you process what’s happening in a healthier way. Experts stress that these behaviours often worsen your mental health if they turn into a reliance.

This could be to your therapist, your loved ones, your co-workers or anyone you trust when it comes to sharing your feelings. Support systems are crucial during periods of unrest and trauma.

Pay attention to how you feel and behave in the coming days. If you notice you’re withdrawing from others, not keeping up with a standard routine, or feeling intense emotions that make it difficult to function, it’s time to seek professional mental health advice.