Practicing Self Care in a Time of Collective Trauma
Written by Tiffany Lepa, Therapist-In-Training
These past few years, as a society, we have experienced so much all at once.
The COVID-19 pandemic.
Mass shootings in Buffalo, Uvalde, and Tulsa. (By the time this is posted, there likely will have been more.)
Climate crisis and extreme weather events.
War and conflict.
A hostile political atmosphere towards BIPOC, LGBTQ+ communities, and women.
The list could go on and on. We are halfway through the year and have already witnessed or experienced the aforementioned collective trauma. If you’re feeling overwhelmed and helpless, you are not alone. Collective trauma refers to life-altering events experienced by a community of people. Some prominent examples include but are not limited to race-based trauma, genocide, acts of war, natural disasters, mass violence, pandemics, or economic recession.
Though individual experiences of trauma within collective trauma exist, what distinguishes collective trauma from individual trauma is that it often changes the entire fabric of a community or society. Take for example, school shootings. While safety drills for fires, tornadoes, bomb threats, or hazards have been a part of school culture for decades, with the rise in gun violence in schools, active shooter training and drills are now normalized. Teachers are taught how to fend off shooters and protect their students, increasing anxiety among students and staff alike. With a spike in mass shootings in the past decade, we have seen negative effects on child and teen mental health.
This example shows how collective trauma changes us and how our society functions. Individuals are on high-alert considering threats to safety inhibiting our ability to live in the present moment which can take a huge toll on individual and collective mental health. We have not only been experiencing collective trauma but also what has been coined as cascading trauma. This refers to traumatic events occurring so often that we can’t catch a break. There is barely time to process one event before another happens, not allowing us to properly grieve or cope. Like I said before, if you’re feeling overwhelmed, you are not alone.
With the gravity of this trauma, suggesting self-care can seem like a bandaid to appease the situation; however, coming to terms with uncertainty and anxiety includes the acceptance that we can only control ourselves and our reactions to situations. This is why it is so important to take care of yourself.
Make time for things that bring you joy. When horrible things are happening all around, guilt can arise when thinking about taking time for yourself. However, you deserve to enjoy yourself and making time for pleasant activities is essential to your wellbeing. Take inventory of activities you enjoy and allot time within your week to partake in them, even if it’s just for 10-minutes. This may include getting outside each day, listening to your favorite music, reading a book, doing something creative like painting, or cooking your favorite meal.
Disconnect from the news. You may feel like you have to stay glued to the news so that you don’t miss anything, but this can be detrimental to your mental health leading to an increase in symptoms of anxiety and depression. Pay attention to how your body feels when taking in information. Does your chest feel heavy? Does your stomach turn? Does your mood shift? If you find yourself doom-scrolling in bed before falling asleep or checking the news on your lunch break, consider disconnecting and notice any shifts in your body and mind. Do you feel more relaxed and at ease? Less overwhelmed?
Slow down and get in touch with yourself. Fostering mind-body connection is crucial to trauma recovery and working with a trauma-informed clinician can allow you to develop these skills. Slowing down and paying attention to your body’s responses is the first step. Through mind-body integrated practices, individuals can strengthen their autonomy and self-trust. This leads to improvements in stress management, emotional regulation, and resilience when faced with challenges.
Connect with others. It has been shown over and over again that social support and connection is essential to trauma recovery, especially when the trauma is collective. Be intentional about who you spend time with and consider who you can reach out to for support. This can include talking with a therapist.
Participate in collective care. If you have the energy and desire, consider advocacy opportunities in your community. Think of what gifts and abilities you might be able to contribute to those around you. Become informed of resources in your area. Reach out to representatives and support local organizations.
Remember, humans are adaptive and resilient. By practicing these forms of self-care, it can lead to hope and positive changes when faced with disheartening events.
If you need additional support for coping with recent collective trauma, contact us for a free 15-minute consultation
