hOW CAN we Protect OUR MENTAL Health during times of conflict?
Last week we learned about the very unfortunate news of Russia-Ukraine news. Since the news broke, there have been ongoing updates on the news, social media, and all other media outlets. Although it is great to be informed, constant consumption can have a negative impact on our mental health. Additionally, I think it is important to acknowledge both the individual and collective experience of trauma as well as the direct and indirect exposure to trauma is that currently taking place at this moment.
Therefore, it is important to create space to discuss ways that we protect our mental health during this time when stay updated on the Russia-Ukraine news. Especially, as we continue to monitor the current events paired with the ongoing pandemic, racial, and political challenges.
Here Are 6 Tips To Protect Your Mental Health:
Express your feelings and emotions- Your feelings are valid, so be sure that you create some space to explore, express, accept, and value how you're feeling. This can be done by taking some time to journal, listing your feelings and emotions, using creativity, and/or talk to someone you trust. Here are a few questions you can use to explore your feelings:
What is this feeling?
What is happening in my body?
What is this feeling telling me about this situation?
Why is this feeling coming up now?
What are my options for expressing my feelings?
What result am I hoping for?
How can I take care of myself?
What am I learning about myself through this process?
What’s the most meaningful thing for me to focus on today?
How can I help someone else?
2. Limit Your Consumption- Stay updated as much as you need to, but also take some time to unplug when you feel the need to. This can look like allowing yourself 10 minutes to watch the news, turning off your notifications, taking some time off social media, unfollow accounts, and skipping the scroll down your timeline.
3. Set Conversational Boundaries-There may lots of conversation around the recent current events, which could be a trigger for you or you simply don’t want to discuss. . Therefore, it may might help to set boundaries when speaking with others and also be mindful not to overstep other people’s boundaries. Setting boundaries can be difficult, however, as you practice it can be empowering. Here’s some things you can say: (I like to say it’s not what you say, but how you say it)
Be Straightforward: You can say, “I’d rather not discuss that right now.” or “This is not a topic I feel comfortable talking about; can we choose another?”
Wrap Up The Conversation: You can say: “Excuse me, but I need to use the restroom” or “It’s getting late and I’ve got to go.”
Change the Subject: You can ignore the question and change the subject to something else or ask them a question about themselves.
4. Practice Mindfulness Techniques-Mindfulness can be defined as a moment-to-moment awareness of one’s experience without judgement (Davis and Hayes, 2012). Some benefits of mindfulness include reduced rumination, stress reduction, boosts working memory, improved focus, less emotional reactivity, more cognitive flexibility, relationships satisfaction, and more (Davis and Hayes, 2012). Here some mindfulness practices that you can engage in:
Mindful Wakeup (Notice body sensations, deep breathing exercises, setting your intentions for the day)
Mindfulness Pause (meditation; being still, visualization, observe your surrounding)
Mindful Movement (Go for a walk, Yoga, Tai Chi, Martial Arts)
Mindful Creativity (coloring; drawing, doodling, crafting)
Mindful processing (body scan, journaling, observe your thoughts, sensory exercises)
5. Practice self-care: Be sure to engage in self-care practices that nurture you mind, body, and spirt. This might include exercise, eating nutritious meals, staying hydrated, engaging in a hobby that you enjoy, spending time in nature, reading, getting adequate sleep, engaging in spiritual practices, experiencing joy, connecting with your friends and family, taking a mental health day off from work.
6. Ask for help- For many people asking for help is not an easy task, however, If we don’t ask, how will anyone know our needs or how they can support us? so to be prepared, Create a list of people you can reach out to if you need support (this could be a friend, family member, professional, etc), next, identify some of your symptoms when you’re feeling overwhelmed, and reach out to someone on list at the moment you recognize a one of your identified symptoms. Here are some tips for asking for help:
Be concise and specific
Consider the timing of your request
If someone is unable to help you in that moment, try not to take it personal
Help Others
I hope you find these tips are helpful as we stay informed and look ahead. I also want to send love and light to you, your loved ones, allies, and Ukrainian people who are enduring these traumatic experiences in their homeland.
Please comment and share your thoughts and. some of your unique practices that are helpful for you to protect your mental health during these times so we can learn from each other and be Well Together!
Davis, D. M., & Hayes, J. A. (2012, July). What are the benefits of mindfulness? Monitor on Psychology, 43(7). http://www.apa.org/monitor/2012/07-08/ce-corner