Caring For Yourself During Hard Times
Getting by when the world is full of trauma
As a therapist, people often ask me how I manage stories of pain, tragedy, and trauma. It's understandable because vicarious trauma can lead to emotional angst and depression. What many people don’t realize, however, is that therapists are not the only people who are prone to vicarious trauma. Exposure to persistent tragedy can profoundly impact an individual's emotional and mental well-being, no matter their occupation.
Vicarious trauma refers to the emotional and psychological distress experienced by individuals who have been exposed to the traumatic events of others (It is also known as secondary trauma or compassion fatigue). Witnessing the suffering of a loved one or being exposed to images of pain and tragedy is not the only way to experience vicarious trauma. It can also occur when we learn about the hardships and struggles that individuals in our society are experiencing. Even if we do not feel directly impacted, witnessing graphic images or hearing about real-time tragedies can affect our well-being. When the world suffers, it creates a crack in the foundation of our community, and as a result, we all suffer.
One of the best ways to manage vicarious trauma is to practice self-care and community care. As a therapist, I can sit with others and their pain because I believe in the importance of using my downtime to care for myself, tend to my well-being, and engage in self-regulation and co-regulation. You can do this too. We can’t play a role in healing ourselves and others if we feel empty, depleted, and spiritually malnourished.
If you are experiencing vicarious trauma, here are eight practical tips that can help in the healing process:
Check your PTO bank and consider taking time off from work or using a sick day
Practice self-nourishment, such as getting enough sleep, sensory rest, exercise, and healthy eating habits.
Engage in relaxation techniques, such as meditation, breath work, mindfulness practices, or yoga.
Set boundaries with people who disrupt your well-being. Consider redirecting conversations where someone is trauma-dumping or ending abrasive or hostile conversations.
Find healthy ways to cope with stress and emotions, such as journaling or creative expression. It is essential to be aware of maladaptive coping techniques such as excessive drinking, drug use, smoking, and engaging in self-destructive or abusive behaviors.
Take breaks from stress-inducing stimuli, such as social media or watching the news.
Connect with supportive people, such as friends and family members. Consider joining a support group for additional support and working with a therapist.
Challenge pessimistic thinking and reframe negative thoughts.
Managing vicarious trauma is a continuous journey. Remember that prioritizing self-care practices and seeking professional support when needed is crucial to ensure ongoing management. By doing so, we can support others while also taking care of ourselves.
Mindful Moments for you…
Want more insight on how to engage in activism? Listen to my interview with Felicia Henry, Ph.D. on the Verywell Mind Podcast: Bridging the Gaps Between Acitivsm, Vulnerability & Mental Health
Are you struggling with anhedonia? Are you feeling joyless and unfulfilled? Listen to my interview with Dr. Judith Joseph on the Verywell Mind Podcast for tools for managing depression: Unpacking Anhendonia with Dr. Judith Joseph-What to Do When You Lose Interest in Everything
Cosmopolitan Magazine: Free Therapy: I Think I’m Having Intrusive Thoughts… What Do I Do?