In Times of Collective Trauma, Here’s Something You Can Do to Stay Sane

Collective Trauma: Shared Suffering and Pain

We are never the same again after witnessing war. When a humanitarian crisis is unfolding somewhere else in the world, its effects can ripple through our day-to-day lives. Horrifying visual and audio snippets we are exposed to on the news often play in the background of our daily interactions and interrupt our silent moments. Suddenly, our routines and daily rhythm are interrupted by a mayhem of noise. And it is a challenge to perform and keep showing up for our responsibilities in such times, especially when we feel the world's weight on our shoulders. Humanitarian crises, by definition, are a form of collective trauma, where a group of people, often on a large scale, face overwhelming challenges and suffer the devastating consequences of events such as natural disasters, armed conflicts, or socio-economic upheavals.  

Witnessing violence in times of war and armed conflicts deeply wounds the human psyche. In such times, it’s easy to engage in what’s known as doomscrolling, which is defined as a compulsion to consume an excessive amount of news and expose oneself consistently to it, leading to a cycle of negative feelings. Those who engage in this behavior usually do it as a way of coping with feelings of anxiety and loss of control resulting from the occurring event.  

Dr Gabor Maté, a Hungarian-Canadian physician and author with an array of research and publications around trauma, defined trauma in his interview on The Diary of a CEO as “what happens inside of us because of the actual traumatic event that happens to us.” But what if the trauma is not happening directly to us? We can still experience reverberations of the traumatic event in what is called secondary or vicarious trauma.  

Secondary Trauma: Traumatic Ripple Effect  

Individuals on the outside of that event may experience symptoms of trauma in what's defined as secondary or vicarious trauma. Research has shown that individuals on the outside of that event, who are exposed to it through providing aid or consuming news online through the media and internet may experience symptoms of trauma such as a change in worldview, distressing intrusive thoughts or images, increased feelings of sadness, irritability, hopelessness/helplessness, difficulty at work and with relationships, as well as changes in sleep patterns and appetite. This secondary or vicarious trauma, also known as secondhand trauma, occurs when we witness and empathize with the suffering of others who have experienced a traumatic event. If this is what you're experiencing, you are in the right place to find ways to address this impact and find ways to cope.  

While it can be difficult to eliminate exposure to news, it is important to acknowledge that it can cause constant re-traumatization and eventually succumbing to despair and self-neglect. Taking steps to prioritize our mental health and well-being is crucial in mitigating the effects of secondhand trauma. By practicing self-care, setting boundaries on media consumption, and seeking support from loved ones or mental health professionals, we can manage and cope with the emotional impact of secondhand trauma.

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Dealing with Survivor’s Guilt  

It is common to experience survivor's guilt in such times, as individuals may blame themselves for not being able to prevent or alleviate the suffering of those affected. However, it is important to remember that you need to prioritize your emotional well-being to provide support to the afflicted communities, and most importantly to fulfill your responsibilities and duties in your daily life. Resist Rest and Repeat is a method that can help us find the balance needed to cope with the impact of witnessing catastrophes unfold.  

An Effective way to deal with ongoing catastrophes  

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Resist:

Here are five points that reflect what you can do to effectively resist.  

• Resist your tendency or the collective pressure that may lead you to dismiss your emotional responses to what you see on the news, thinking that it's "not happening to you" or that "it's not about you."
• Recognize and acknowledge your emotions: It is important to validate and recognize the emotions you are experiencing as a result of witnessing these events.
• Stay actively engaged in community service and social support: Connect with others who share your concerns and provide a space for taking action and delivering relief to affected communities.
• Limit exposure to graphic and distressing content: It is important to be informed, but constantly exposing yourself to traumatic images and stories can be overwhelming.

Rest:

Here's what rest can look like:

• Allow yourself to take breaks from news consumption and social media.
• Avoid doomscrolling before bed to ensure adequate rest, especially if watching the news affects your sleep quality.  
• Practice relaxation techniques such as deep breathing, mindfulness, or meditation.
• Engage in activities that bring you relief and help you recharge, whether it's spending time in nature, engaging in a hobby, or connecting with loved ones.

Repeat:

Finally, repeat the cycle with mindful and clear intentions to be of service, provide relief and compassion, and take care of yourself throughout the process.  

Here are a few things to remember:

• Life continues despite adversity and your journey doesn't have to come to a halt.  
• It is important to regularly check in on your well-being and establish boundaries to prevent burnout.
• It is not selfish to prioritize self-care and emotional well-being during times of crisis.  
• Resilience is a process and not a destination.
• You can seek support from mental health professionals or support groups if needed.

If you have experienced exposure to traumatic events. You can find a list of therapists who deal with trauma and grief here.

If your business or organization is looking to support employees who work as first responders or rescue workers, we offer an Employee Wellness Program that focuses on providing mental health support and resources for those who are exposed to trauma in their line of work. Our program includes trauma-informed training, resilience-building workshops, and access to counseling services for employees. Check our EWP here.

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