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09.03.2022
Uncertainty is by its very nature is uncomfortable, it can lead us to catastrophise so we look for certainty and clarity that leads us to search for more information. As we scroll and click we get stuck in a loop or down a rabbit hole of media viewing without any sense of satisfaction or peace. Sounds familiar?
Take a step back. We know repeated exposure to images and news of war can be distressing, overwhelming, or numbing. The live information from crisis zones can often be inaccurate or incomplete so take a pause and try one or two of the following.
Limit your exposure to the news and get unstuck.
Sounds obvious but it is hard to do, limit your exposure in terms of what you see, how long you see it for and what platform or site you’re using. You can start by changing or turning off notifications and deleting certain apps.
Manage your time on sites or apps, there are plenty of tools/apps to help for example Freedom app will allow you to block certain sites. Also, StayFocusd restricts the time you spend on specific websites, with the goal of keeping you focused. There are plenty more and some better than others.
Acknowledge what you’re seeing and hearing, you’re not the only one.
We are all very tired after the pandemic, it's been a grueling couple of years and now the war in Ukraine. It's important to acknowledge what we've been through and how we are right now, it will be different for each of us. Remember our experiences build on everything we have already lived through.
Talk about it and it's OK to talk about it with family, again acknowledge and recognise that those images and stories have an impact on you, on all of us. If you want to talk to someone out of your family or friendship group be intentional about a meeting. Set a date and time as it can be very hard to get a spontaneous chat, especially if you are working from home or shielding.
Set boundaries that are clear and carefully thought through.
We've all had to establish some kind of parameter or boundary to protect ourselves and loved ones through COVID. If you've had to work from home then you will know how important creating a separation between work and home is. It's important to ensure that those boundaries are still clear and relevant, especially in a crisis.
There’s lots of research showing good quality sleep can help keep mood and anxiety levels within healthy levels. It’s the same for physical activity, whether it’s sport, running, yoga or a walk. Creative activities, such as crafts, writing or cooking are very helpful, helping to distract and getting us in the flow or lost as we forget our worries and the terrible news. We become absorbed into what we are doing and lose track of time. Listening to music, reading or writing has the same effect.
Focus on the positive, see the good that this crisis is bringing out.
Amid all the horrific news and images there is love, inspiration and hope. There are amazing stories of courage and kindness. Stories that leave us feeling inspired and grateful and we can use those emotions to move us into action.
Offer to help or volunteer in your community, there’s lots of evidence that doing something for other people has a positive impact on your own mental health. If we made someone else feel good, we feel good. There are lots of organisations locally and nationally that will help you find volunteering roles big or small.
It’s so much better to be doing something, being active to help others rather than sitting feeling powerless and useless. Remember to look for the good, not just dwell on the bad, it can reaffirm our faith in humanity and sustain us. These steps are especially important in light of the ongoing COVID pandemic, the war in Ukraine, and the many conflicts that are ongoing around the world.
