Spring 2022: Together & Strong
The recent events of Russia invading Ukraine have been shocking and devastating – as are the continued trauma and bloodshed happening across the globe such as in Ethiopia, Afghanistan, Iran, Palestine, Israel, Yemen and many more. Therefore in this season’s letter, I wanted to acknowledge the terror victims of war are experiencing - as well as the anxiety family and friends may be feeling from across oceans; concerned for the lives of their loved ones. Attention must be paid to all those impacted by war, not just to victims who may look similar to ourselves, as this is cognitive bias and racism. Current events across the world present a frightening time for many - both young and old - rife with uncertainty, confusion, and heartbreak. If you have been impacted by the events in Ukraine or any of the current conflicts across the world, take some time to speak with a trusted friend/family member/neighbour/colleague and make use of our well-being and mental health resources shared below.
This season’s letter is dedicated to offering some practical support for those of you struggling – to provide some advice on ways to cope with anxiety and push through, together and strong. I’m sure you’ll join me in sending thoughts and prayers to the people of Ukraine and anyone currently struggling in places of conflict. However, as we know, thoughts, prayers and “good vibes” aren’t worth much – so here’s an opportunity to take some action too so you can practically make a difference (see the end of this letter).
Coping
If you’re finding yourself feeling upset, triggered, or alarmed by the news, it’s important to know that you are not the only one feeling this way and that it’s ok to feel how you do – regardless of where you’re geographically located. You are allowed to feel as sad, worried, or as angry as you need to – your experience of distress and concern is valid and perfectly normal.
Nevertheless, it’s important to keep proportionality in mind. This means remembering that when major events happen in the world, the news and other sources of media tend to go into “overdrive” – sensationalism sells. This can mean that our mobiles and TVs become bombarded with increasingly severe and strange “what if” theories and apocalyptic scenarios; swamping our consciousness and significantly impacting our well-being. There have been additional comparisons made by “experts” and historians, drawing parallels between events in Ukraine with the Holocaust. This kind of coverage has resulted in the sky-rocketing of many people's anxiety levels, and although valid, proves unhelpful for our mental health in daily life.
If you are finding yourself feeling impacted and distressed, do not diminish your feelings - share your thoughts and get support.
Speak Up
It’s normal to feel concerned and alarmed but if you’re feeling panicked and overwhelmed, acknowledge how you're feeling and what sensations you might be experiencing in your body – identify and name them (e.g., anger, heat in your chest, tightness in the throat, fear). Notice how you're feeling and what's going on for you and share that with someone you trust. Whether you have someone to talk to or not, helplines are also available (see the end of this letter). Sharing your thoughts and emotions can have a significant positive effect in reducing anxiety and bringing clarity to your thoughts and perceptions.
If recent events are triggering any serious mental health issues, speak to a counsellor.
Reduce Exposure
Being connected is great, as long as cruising on social media doesn’t transform into "doom scrolling"; constantly checking the news or social media pages for updates and insights that are predominantly negative, leaving us feeling powerless. Sometimes, when trying to be “as informed as possible” about a situation, we feel we gain a sense of "control" over it - however, the opposite is true, as in reality, overexposure to tragedy and fear evoking events has been scientifically proven to decrease our feelings of empowerment and can debilitate us due to feeling overwhelmed and anxious. Therefore, limit the time you consume news content and when you do look for updates, make sure you get your information from sound, reliable sources (rather than a random ‘Instagram’ page, claiming to have inside info from somewhere they can never give you the source from…). Search ‘SHARE Checklist’ instead, for example, for trusted sources.
If you’re finding it difficult to resist checking for updates, actively plan to engage in other activities instead or make a schedule/routine so to limit the amount of time you spend on your phone. Alter your typical ways of communicating by calling your friends/family rather than texting them – re-insert that personal touch into your life and connect authentically. Actually speaking with people fosters stronger connections and creates far greater levels of comfort; lifting mood and increasing relationships. Why not swap scrolling for reading? Tweeting for a film? Watching for going for a walk or some other creative or active hobby you enjoy? Revisit a show or an activity that brings you to a place of happiness and nostalgia. Whatever you choose to do, just make sure that you make room to replace doom scrolling with whatever sparks joy for you.
Moreover, don’t forget to mute or unfollow accounts that make you anxious, as this can be another powerful option for reducing distress. Don’t forget that you are in control of what you consume online – if it’s consistently making you feel bad, do you really need to be viewing it?
Find Your Calm
Gaining control of stress and anxiety is different for each person – some find it really easy, others might find it hard. Some may have specific conscious or unconscious techniques for maintaining their calm, some might not - or could resort to old unhelpful patterns of behaviour. Trying to maintain your “cool” when you’re feeling anything but, can magnify stress even more. Therefore, it’s important to recognise that there is no “one size fits all” when establishing ways to get through hard times. Whether when stressed you binge eat [vegan] pizza or grab a glass of wine – reflect on what’s really going on for you. Acknowledge and name the emotion you’re feeling and what's happening for you. Establish what you need at that moment. Reflect on 'Maslow's Hierarchy of Needs' and work from the bottom – up.
Assess your methods for self-soothing and whether they're effective and helpful. Instead of opening your delivery app or purchasing more alcohol, try some breathing exercises, some yoga, meditation, doing something creative, or writing down how you're feeling. It's easy to underestimate how powerful and effective these activities can be – as often our brains look for quick dopamine fixes that aren’t necessarily the best for us.
Ensuring that you look after yourself physically is also key as this can make a significant difference to our levels of anxiety. Eat your veggies, drink your water, ditch the processed foods (and animal products!), and get your body moving and into nature. Your mood can perspective will shift notably.
If you still find yourself or someone you know to be struggling, don’t suffer in silence. Reach out to the support networks around you, such as family, friends, a neighbour, colleague, or teacher. A problem (or concern) shared, is a problem halved – even if it doesn’t feel like that’s possible right now. NOW is an important time to support one another and have each other’s backs. However, sometimes we can benefit from just an extra bit of professional support. If you need to speak to someone, utilise the following helplines:
YoungMinds Crisis Messenger
Providing FREE 24/7 crisis support in the UK for those experiencing a mental health crisis. If you need urgent support text ‘YM’ to 85258. Texts are received and answered by trained volunteers, supervised by experienced clinical experts. Texts are free from providers: EE, 02, Vodafone, 3, Virgin Mobile, BT Mobile, GiffGaff, Tesco Mobile, and Telecom Plus.
Childline
Provides comfort and advice, protecting children 24 hours a day – additionally offering free confidential counselling. Phone 0800 1111.
Samaritans
A 24 hour confidential listening and support for anyone needing support Email jo@samaritains.org. Phone 116 123 (24 hours).
Lastly, remember that you have the power to create change and have a positive influence. Share these techniques with someone that needs it and consider donating/getting involved through the following pathways, supporting and fundraising for Ukraine and other victims of war and conflict:
Search the ‘Charity Register’, for official donation pathways
‘Homes for Ukraine’ – apply to be a sponsor