These words feel more poignant than ever.
None of us can be free when others are subjected to cycles of trauma.
Civil unrest often occurs in response tocultural trauma.
Verywell / Allison Czinkota
you’ve got the option to be subjected to it regardless.
This is part of what makes navigating civil unrest so difficult.
We arent only navigating massive turmoil.
We’re also likely experiencing some level of a trauma reaction.
Here are five ways I invite myclientsto cope during times of civil unrest.
Log Off Social Media
Social mediahas been incredible for mobilizing social movements.
Yet, we can also be subjected to mass amounts oftrauma on social media.
Ournervous systems werent designed for this jot down of exposure, and it can lead to vicarious trauma.
Logging off of social media minimizes our exposure to traumatic material.
You may have concerns about not knowing how to take action if you are not on social media.
Take the Conversations Offline
Logging off of social mediadoesnt mean the dialogue stops.
First, we canconsider our privilegeand our blind spots.
However, a book club may not be enough.
Be sure to always listen to and respect the community leaders at the frontlines of a movement.
Consider what happens to our nervous system when we see such an act of atrocity committed.
We may feel stunned, sick to our stomach, shaky, or begin crying immediately.
It isnt unheard of to begin experiencingsymptoms of PTSDshortly after, including havingnightmaresandintrusive thoughts.
When we are unwell, we cannot be of service to anyone else.
My first line of action is always to recommendmindfulness exercisesto my clients navigating PTSD symptoms.
This is because these exercises are simple, free, and can be used anywhere.
Research also supports mindfulness as a supportive intervention for those suffering from vicarious trauma.
To begin, engage in a few rounds of 4-7-8 breathing to prep your nervous system.
Afterwards, imagine yourself in a space that feels safe and calm.
you could even wrap your arms around yourself in a hug and take deep breaths while doing so.
Examples include:
To streamline the process, you might record yourself saying the instructions I just listed out.
That way, you could simply listen to the recording whenever you need a moment to ground.
This pop in of thinking can lead us to feeldesensitizedand apathetic.
There is a lot that is out of our control.
Systems of oppression are mighty, and not just one of us can solve injustices occurring throughout the world.
But that doesnt mean we are to throw our hands up in the air.
Consider what is in your control.
Civil unrest isnt the only stressor ravaging countries everywhere.
Climate change and economic downturns are only turning up the volume of the collectives stress.
With this in mind, you might need extra support.
For more mental health resources, see ourNational Helpline Database.
Anderson RE.Community during the pandemic and civil unrest.Int J Community Wellbeing.
2022;17(12):e0277864.
