The adage “everything, everywhere, all at once” seems to sum up what, where, and when the world is going insane these days. Despite the ongoing COVID-19 pandemic, rising food and housing costs due to the cost of living, and an increasing number of environmental disasters, your smartphone is always bringing unexpected, unfiltered images of violent, traumatic events to your attention through news feeds and social media, no matter where you are or when you pick it up. It’s a lot, and it can be rather difficult to handle.
It’s challenging to maintain composure in the face of challenging international events and crises; in fact, witnessing the horrifying news and pictures from Israel, Gaza, and other conflict zones can make people experience secondary trauma, also known as Vicarious Trauma.
When people witness or learn about horrific events occurring to others, they may become victims of vicarious trauma. This can manifest as physical symptoms like headaches and stomachaches, as well as emotions like sadness, anxiety, depression, and helplessness.
Health journalist Mary Jane Hampton stated recently on CBC Radio that “bearing witness can have profound mental health effects,” with up to one in four people who witness a terrible event suffering from vicarious trauma. People are more likely to experience negative impacts if they have had more exposure; shared identity, pre-existing PTSD, and being a woman can also exacerbate the consequences. Up to one in four persons may experience vicarious trauma, and continuous exposure may result in an increase in the number of people seeking mental health services.
Here are some strategies for safeguarding your emotional well-being and yourself during upsetting global events.
Install and maintain your own filters
To reduce the amount of traumatic content you are exposed to, be deliberate about the way, length, and timing of your interactions with social media and the news. Make use of reliable news sources and review the best practices for avoiding false and misleading information. Establish time boundaries and stick to them to avoid falling into online rabbit holes. Disable autoplay on videos and think about hiding violent images, videos, and keywords in the settings of your social media apps. This is a crucial strategy to keep yourself from experiencing emotional overload.
Be compassionate toward yourself
Being touched by other people’s pain is not a sign of weakness; rather, it is empathy in action. However, excessively focusing on human suffering on social media is not beneficial to anyone. It only becomes worse when you cause yourself secondary trauma or sympathetic exhaustion. It’s okay to turn off the news and your phone in order to seek out the solace of human company.
Remember you aren’t alone
The proverb “Happiness shared is happiness doubled; sadness shared is a burden halved” may not be familiar to you. Seeking support from friends and family during difficult times is crucial now more than ever. You may both decompress by spending time together engaging in peaceful, artistic, or outdoor activities. Seek expert assistance if you’re having a lot of difficulties; you have nothing to be ashamed of.
Do something positive
Even while it may seem hard to change the state of the world at times, even little things can have a significant emotional impact. You can influence change by participating in a protest, contacting your MP, or contributing to a humanitarian cause. If it seems too idealistic, think about making a donation to or offering your time to a local charity; there are plenty of them that could use your help.
Learn more about maintaining your mental health during traumatic world events at https://www.yourdoctors.ca/blog/healthy-living/maintain-mental-health
Reference:
https://www.yourdoctors.ca/
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