Navigating Grief and Trauma in the Wake of Global Unrest:
A Compassionate Guide
by Faith Hunter
In an era where the world’s tumultuous events are broadcasted instantly across social media platforms and news outlets, it’s not uncommon to experience a collective sense of grief and trauma. Witnessing war, genocide, and injustice, even from a distance, can trigger profound emotional distress, often referred to as secondary traumatic stress or vicarious trauma. The barrage of harrowing images and stories can leave us feeling overwhelmed, anxious, deeply saddened, and, yes, angry.
Signs and Symptoms: Recognizing Vicarious Trauma
Secondary traumatic stress mirrors the symptoms of direct trauma, affecting your emotional and physical well-being. Common signs include feelings of sadness or anger, sleep disturbances, fatigue, a sense of hopelessness, and difficulty concentrating. You might find yourself becoming more irritable, withdrawing from loved ones, or feeling numb. Physical symptoms can manifest as headaches, stomachaches, or a pervasive tension in the body.
Challenges and Struggles: The Cost of Empathy
The very empathy that allows us to connect with others also makes us vulnerable to absorbing the pain we see. This emotional toll can lead to compassion fatigue, where constant exposure to traumatic events diminishes our capacity for empathy. The struggle is in maintaining a balance between staying informed and being overwhelmed, between empathy and self-preservation.
Recommended Breathwork Practice for Balance and Soothing
One powerful tool for managing these intense emotions is breathwork, which can act as a natural balm for the nervous system. Here’s a detailed practice designed to bring equilibrium and calm to your mind and body:
Coherent Breathing:
- Find a comfortable seated position and close your eyes.
- Inhale slowly through your nose for a count of five, allowing your belly to expand.
- Exhale gently through your nose for a count of five, feeling a sense of release with each breath.
- Continue this pattern for several minutes, focusing on the rhythm of your breath, encouraging a sense of harmony and peace within your body.
This practice can help to synchronize your heart rate and respiration, fostering a state of coherence where your body’s systems operate with increased efficiency and harmony.
Five Ways to Move Through Emotions and Stages of Grief:
Acknowledgement: Recognize and label your emotions. It's okay to feel deeply about what you're witnessing. Acknowledging your feelings is the first step toward processing them.
Expression: Find a healthy outlet for your emotions. This might be through writing/journaling, art, moving your body, or conversation. Expressing what you’re going through is a cathartic process that can alleviate the heaviness of pent-up emotions.
Connection: Reach out to supportive communities, whether online or in person. Sharing your experiences with others who understand can be incredibly validating and reduce feelings of isolation. And, of course, talk to a therapist.
Self-Care: Prioritize your well-being by engaging in activities that nourish your body, mind, and soul. This can include exercise, spending time in nature, taking a salt bath, or practicing meditation and mindfulness.
Action: Sometimes, taking action can be a powerful way to process grief. This could involve volunteering, activism, donating to causes that are working to address the issues you're concerned about, or simply holding space for individuals in your immediate family or community.
In the midst of suffering, it’s vital to remember that taking care of your emotional health is not an act of selfishness—it’s a necessity. By employing practices like breathwork and engaging in self-care strategies, you can navigate the rough waters of grief and trauma with resilience and compassion.