If you’ve been watching the news recently, then you know the past couple of weeks haven’t been the easiest. Anytime you scroll through your social media feed, you’re met with disturbing pictures of the war unfolding in Israel and Palestine.
Even though you’re not a direct victim of the war, viewing these images and listening to the horrifying tales is bound to take a toll on your mental health.
You’ll begin to feel sad, angry, confused, anxious and scared. Whatever it is that you’ve been feeling, what you’re going through is war-related trauma. In light of this, here are a few strategies to help you cope in these unsettling times:
Follow Your Routine
It can be difficult to carry on with your life knowing that the Middle Eastern community is under siege. But that’s exactly what you need to do. Sure, it’s okay to sympathize with those suffering. At the end of day though, you don’t have any control over what’s happening in these regions.
The one thing you have control over is your life. So stick to your routine and avoid making any drastic changes that can lead to further stress. Don’t deprive yourself the joy of doing things that you love; be it reading a book, fishing or planning family game nights.
Whatever it is, take care of your personal needs, then pray and leave the rest in God’s hands. “Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. ” (Philippians 4:6)
Minimize Exposure to Media
Have you ever noticed how fast bad news spreads? The reason for this is that negativity is a defense mechanism hardwired into our brains. We always want to know what’s going on in the world so we can prepare ourselves in advance.
Due to this negativity bias, it’s very easy to get hooked on watching and listening to bad news. If you’ve fallen into this trap, keep in mind that this is hurting your mental health. You might not realize it, but constantly checking such news heightens your fear and anxiety.
To prevent this, reduce your news exposure to just 30 minutes a day. More importantly, avoid this negative exposure before sleeping and after waking up.
Exercise Compassion
Trauma manifests itself differently in different people. Some individuals become more anxious and afraid. Others, however, become more resentful and upset. You might express this anger to a particular population or ethnic community, or to anyone who shares different views about the war.
It’s important to be self-aware and recognize these feelings when they come up. Listen to yourself and identify those unusual emotions. Once you’ve identified them, you can look for ways to manage and overcome them. This could mean engaging more in physical activities, practicing breathing exercises whenever you feel upset or talking to an expert.
Similarly, be more mindful of how you respond to others. Be kinder, show gratitude and limit your criticism. Most importantly, be open and appreciate other peoples’ opinions of the matter.
The Bottom Line
As the death toll in Gaza continues to rise, so does the psychological trauma that stems from watching and listening to the war-related news. Before you know it, you’re experiencing overwhelming emotions of sadness, anger, and anxiety.
The best way to cope with such trauma is to limit your exposure to news. It’s also important to stick to your routine, exercise compassion and seek help if your emotions get out of hand.
