Coping with Tragedy

Current events continue to negatively impact the mental health of our clients. It’s normal and understandable that the events in your world impact you emotionally and mentally. You may experience waves of different emotions, increased stress, and even physical impacts as a result. This is a trend that does not appear to be changing anytime soon. 

In response to the recent mass shooting in Lewiston this week it’s not surprising that many of our clients and staff are feeling the weight of this developing issue. Not only is gun violence a major issue for our society but this one hit home. Maine has been relatively unaffected by this type of gun violence and understandably, many of us are rocked by this. We know this list is simple and does not match the enormity of the situation. If you are struggling, connect with a therapist for more in depth support catered to your individual needs.

Here are a few strategies to help you navigate these, and other stressful times:

1. Know what to expect

   Even if you were not directly involved in an event, it’s understandable that you feel impacted by an event. You may feel a variety of emotional responses including, shock, disbelief, anger, grief, and more. There is no right or wrong way to feel. Your emotional response is entirely your own.

   It’s normal to be impacted by an event for a few days after the event has occurred. Emotional and mood disturbances, changes in sleeping or eating patterns, anxiety or lethargy and more are all understandable. Read more about what is expected here. 

2. Allow yourself time to feel

   Emotions need to be expressed and felt. Find time and ways to sit with how you feel and give time and space to your reactions. Journaling, meditating, mindfulness, talking to a support person, therapy, are all good ways to let it out.

3. Talk about it if you want to

   Decide for yourself what you need and that may vary moment to moment or day to day. If you feel like it would be helpful to not sit alone with how you feel and what you think then reach out to others. 

   At the same time it’s ok to set boundaries and decline invitations to conversations, debates, or discussions if you find that you need a break. As a human you can only tolerate so much. Getting to know your personal limits is an essential coping skill. 

4. Move your body

   Emotions exist to evoke motion. They move us into action. Yet today’s mostly sedentary world doesn’t align with that biological need. Exercise, go for a walk, stand up and stretch. Even a small amount of movement provides an outlet for that pent up energy.

5. Utilize self care

   Fall back on the strategies you have to take care of yourself. Anything from making a cup of tea to a hot shower, going for a walk, a 5 minute breathing exercise can be helpful. Make healthy food choices, get sleep and rest when you need it. Limit your consumption of news and media if you feel overwhelmed. If you are feeling alone, connect with others, say no to things that make you feel overwhelmed. It’s important to think of self care as a floatation device, not a fix. These strategies are not a cure but can help you reduce stress overall. 
   

6. Get support

   Reach out to your therapist if you don’t already have an appointment scheduled. Connect to a trained therapist for individualized support. You can see which Virago Wellness therapists have openings here. Here’s a link for other resources compiled by the state of Maine. 

7. Take action

   If you are called to take action, get involved. Research what you can do to help. Find ways to contribute to issues that are important to you, volunteer, donate, march, write to your congress people. If you feel it would help how you are feeling, find a reasonable and attainable action step to take. One organization that responds to local disasters large and small is the American Red Cross.

Above all, remember that you are human and take it easy on yourself.