We Are Not Okay: Navigating Ways to Cope with Vicarious Trauma

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Navigating the distress of traumatic events can feel like an endless storm.

Social media exposure to the distressing news around the world can be overwhelming.

We go through our daily routines, like making our coffee, working, and checking our phones in between. But our minds are scattered, and everything feels shaky.

We are not okay.

We try to avoid the news and spend less time on social media, hoping it will help. But we can't stop worrying and wondering about all the ‘what ifs’.

Everything feels temporary and fragile.

At night, those troubling news and stories show up in our dreams, turning them into scary nightmares.

Nightmares of losing our beloved ones, of not being there, of the reality we live and escape from.

The guilt of having a ‘normal’ life, of planning our day, having lunch and going to work.

According to Psychological Science, fear, anxiety, and the lasting impact of traumatic stress can significantly affect one's overall health and well-being.

Witnessing, hearing about, and supporting others through their trauma is also traumatic.

The consequences of trauma extends beyond the individuals directly involved and exposed to war as they are also experienced by people worldwide who have loved ones in affected areas.

This is what psychologists call Vicarious trauma, also known as ‘compassion fatigue’ or the ‘cost of caring’, as it occurs in response to repeated exposure to traumatic events that others experience.

Some experience the following symptoms:

  • Repeated and vivid memories of the event.
  • Rapid heartbeat or sweating.
  • Difficulty to concentrate or make decisions.
  • Headaches, nausea, and chest pain.
  • Disruption of sleep and eating patterns.
  • Feelings of worry and guilt for not doing enough.
  • Diminished joy toward things we usually enjoy.
  • Frequent disagreements with family members and coworkers.

It is important to understand the impact that a traumatic event has on us so that we can protect ourselves, seek help, and provide support to those in need.

There are many effective ways to cope with these difficult feelings and the stressful effects of trauma.

  • Connecting with our loved ones. Talk to them about your experience and your feelings. You can also ask your close friends or family members to help you with any overwhelming task that you need help with.
  • Noticing and sitting with our feelings. Even though avoidance is normal, too much of it can increase your stress and frustration. 
  • Establishing a routine and maintaining self-care. Eat healthy meals, exercise and sleep early. Engage in healthy coping strategies such as music, meditation, relaxation, or spending time in nature and journaling.
  • Limiting exposure to triggering content. Set a specific and limited time to check the news, and log out of your social media accounts when you are done, or turn off the notifications.

Take home message: 

Take things one day at a time as you feel better, and you will notice how your symptoms will naturally improve with time.

If you find yourself struggling to process a traumatic event or any unpleasant feelings, don't hesitate to reach out and send me a message or an email on kindmindbydana@gmail.com ðŸ˜Š

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