As we all know, the news reports over the last few days have been very upsetting and worrying. You may have lost sleep thinking about what is happening in Ukraine. You may have family and friends in the affected areas. The feelings of helplessness can be overwhelming.
At times like this it is important to look after ourselves. Here are some ideas to help you to cope with what is happening.
Limit your exposure to the news
It can be tempting to have the news on constantly to keep up with what is happening, but this can be very unhelpful and mean that you are continually in a state of high anxiety. When we are anxious we function much less well as our brains go into survival mode. You need to give yourself a break and time to switch off from what is happening as you will be able to function much better. Limit your news intake to, for example, one report per day.
Give yourself time and space to rest
It is always important to give yourself time each day to rest and recharge, but it is especially important at times like this. Distract yourself with a good book, watch something light on tv, phone a good friend and don’t talk about the news.
Focus on what is within your control
Talking to people this week, I have heard many emotions and reactions. “Saddened”, “scared”, “helpless”, “uncomprehending”, “angry”. All feelings are valid. Accept yours for what they are but avoid getting carried away by them. To anchor yourself, focus on your breathing and use your five senses to fully notice and explore what is happening around you right here and right now. If you feel disempowered, look at ways that you can offer practical help, such as fundraising or collecting clothes and toiletries for those who have fled their homes.
Spend time with those you love
Sometimes big events put things into perspective for us. When you spend time with your loves ones, whether in person, over the phone or on Zoom, give a bit of time to reflect on the things that you really value in them. If you want, tell them how much they mean to you, or put it in a letter. These moments are precious.
Laugh
It may feel that there is very little to be laughing about now, but laughter can help to energise you, improve your mood and even works as a painkiller and boosts the immune system. What’s more, it is contagious and acts as social glue. If you want to spread peace and amity in the world, laughter is a very good way to do it.
Rebecca Bartholomew, 28 February 2022
