Protecting Your Mental Health During Times of Crisis
By Erinn Williams, LCPC
We have more access to news than ever before – mainstream news channels, social media platforms, radio and podcasts. We also have more ways to consume this information – laptops, computers, phones, tablets, Alexa (the list goes on). Right now, it can be hard to stop scrolling through our newsfeeds and timelines for constant updates about what’s going on in the world. It's scary stuff and you can often get sucked in, easily.
If you’re currently feeling anxious or helpless right now, you’re not the only one! Like so many of us, turning to this 24-hour a day news cycle, trying to decipher what is factual vs fake news and seeing what is unfolding in Ukraine and other parts of the globe can leave us feeling anxious, angry, helpless, and even sad.
It’s so important that we learn to nurture our mental health during stressful, life-changing global events.
Naturally, as we see or read about the destruction and uncertainty unfolding in Ukraine, our anxiety and fear levels can understandably intensify. Traumatic and stressful experiences can put individuals at a greater risk not only for poor physical health, but tough mental outcomes such as depression, anxiety and PTSD. This can happen to someone directly or indirectly experiencing any type of trauma.
There are multiple ways to protect and improve your mental health during times like this (remember, you’ve already gotten through two years of the pandemic – you’re stronger than you think)!
LIMIT SOCIAL MEDIA USE
Being in front of a screen can be a major temptation. A lot of us are already spending more time at home remote working; spending increased time in front of screens. Raise your hand if you’ve caught yourself scrolling more than before? It’s OK, I’m guilty myself! A recent study showed that the average adult spends a little over 3 hours per day on their phone – checking it on average 58x per day!
This can be hazardous to our productivity and overall mental health – try taking control of your digital well-being by:
• Tracking your screen time
• Doing a device-cleanse and removing apps or programs that you don’t trust or might be causing distraction
• Turning off notifications
• Allotting times for no electronic devices
• Resisting the temptation to check your phone first thing in the morning, right before bed and during the middle of the night. Poor sleep quality can affect your mood.
• Doing your best to get your news and information from reliable sources and social media channels.
Try starting this week – National Day of Unplugging (yes, it’s a thing) – is March 4-5. When you unplug, do something that you know brings your joy or reduces your stress – like meditation, journaling, working out or other mindful activities.
PRACTICE MINDFULNESS
Meditation, yoga and prayer are all great ways to help focus your attention on the present moment vs the unknown or other catastrophic world events you might not be able to directly control. It’s been found that mindfulness – the practice of observing what is both inside and outside of ourselves, moment by moment – can improve mood and vitality, increase happiness, battle depression, anxiety and stress! No matter what, try to remember that the emotions that you might be experiencing right now are normal and everyone reacts to circumstances in different ways.
SUPPORT
The mental aspects of war can be catastrophic. Times of crisis often give us a chance to come together as a community and doing so can build important memories, by providing a sense of support and belonging. You can find safety in the comfort of others. Often connecting or reconnecting with one’s cultural identity via social gatherings, cultural or spiritual, is a great place to start. Hearing what others are experiencing can help individuals feel that their emotions are heard, valid and accepted. Spend time with other families that are or have experienced similar tragedies. Also, conversations about non-war topics should also NOT be ignored.
If you have kids, be honest to them about what is happening (age-appropriate topics, of course). Let them ask questions, ask them how they are feeling and work together on finding positive ways to express these feelings whether it be journaling, drawing or even cooking together as a family.
If you are currently seeing a therapist or other mental health professional for your mental health treatment – great! Try to be consistent and keep up with your current sessions. If you aren’t quite sure how to experience everything happening around you right now – that’s also ok! Consider reaching out to one of us at ELC, we currently offer both telehealth and in-person sessions.
BE KIND
This goes for yourself and others! Make sure to always practice self-love, stay positive and be kind to others. You never know what might trigger someone. They could be reading about Ukraine and have fled from their home country as a child. They might have family in Ukraine, Russia or another area and have no way of connecting with them during this invasion. Try not to lump an entire country or group into one sphere – it’s likely that you share some of the same values and beliefs and that might even surprise you!
Try asking people how their day is. Smile. Say thank you. Tell jokes. Take a mental health day if you need it with a friend.
We live in a highly connected world and the reality is that information comes in all shapes and forms. If social media is stressing you out, sign off! If the news about Ukraine and the pandemic are consuming you, turn it off! Lately, I’ve been talking a lot with my clients about the importance of breaks. Sometimes, staying connected to the news and current affairs isn’t going to help your mental well-being and that’s fine!
Just know that there are millions of other people around the globe sharing your experience right now.