The recent shootings in Buffalo, NY and Uvalde, TX have once again shaken our world. The news about the shootings may feel even more difficult to process given all the mindless suffering we have been witnessing nationally and globally. Our worlds keep getting rocked and the rocking is faster and more intense. Given this, it is okay if you or your loved ones need extra support to regulate your mind and body. Humans are biologically and psychologically programmed to rest and relax after stressful events in order to build back our reserve for optimal functioning. Though, it may seem for many of us that this period of rest does not come at all; or if it does, it is very short lived before the next tragedy strikes.
There is no one “right way” to navigate the time we are living in, but we must learn to find periods of calm during the day to build back our emotional reserves. The resource guide below offers simple coping skills:
- Be vigilant about checking in with yourself. If you are having a big feeling, then honor it by writing or talking about it with loved ones. Research shows that validating strong feelings lowers their intensity and allows you to think better about what to do next.
- Shield young children from the news, and you should take a break from the news during the day. Set a specific time to check social media and try to re-direct your attention to less triggering platforms at other times. (Ex: Arts and Crafts on Pinterest, Motivational TED Talks/Speeches, etc.)
- Keep explanations with children short, concrete, and remind them that adults are doing everything to keep them safe. Ask children what makes them feel safe and engage in activities that enhance their sense of safety. (Ex: Drawing pictures of adults and objects that resemble safety, arts and crafts, board games, etc.)
- Practice mindfulness and breathing strategies as a family. This will lessen the tension and redirect fearful thoughts and feelings. Do this diligently for at least 5-10 minutes daily. Below are some helpful links to get started.
- Take action. When you feel like your emotional reserves are built up enough, make a plan of action. Volunteer, donate, or to talk to your state representatives/other decision makers about issues that are important to you. This will make you feel like you are doing something meaningful towards positive change.
- Reach out to the Access Helpline at 1-844-55-ACCESS if you or your loved ones are in a crisis or need referrals to mental health clinicians.
Resources:
Square Breathing for Kids: click here
Calming Exercises for Kids (breathing and stretching): click here
4-7-8 Breathing Strategy for Adults: click here and click hre
Progressive Muscle Relaxation for Adults: click here and click here
