In the wake of recent tragedies, including in Palestine and Sudan, many of us have felt waves of heartbreak, outrage, and numbness – perhaps even secondary trauma. These events remind us of the deep suffering that exists in the world, and can make it difficult to be with all our emotions.
If this is you, know that you are not alone.
Feelings of heartache, helplessness, rage, and grief are valid responses. My heart aches not only for Palestine but also for Sudan and other regions enduring ongoing conflict and suffering, and I’ve noticed a strong need for a supportive space.
“Our human violence arises out of the delusion of separation—the perception of ‘us against them’ that leads us to fearing and then hating and demonizing others,” writes Tara Brach.
“There will be no genuine justice and healing in our world unless we dedicate ourselves to evolving our human heart and spirit: We need to realize our intrinsic belonging to one another.”
So, what to do?
Set boundaries with social media
Limit exposure: Allocate specific times of the day for checking social media, and avoid it first thing in the morning or before bed.
Curate your feed: Also follow accounts that promote support and self-care.
Practice grounding techniques
Belly breathing: Engage in deep, slow abdominal breathing exercises to help ground yourself in the present moment. This can reduce anxiety and help manage stress and secondary trauma.
Sensory grounding: Use your senses to bring yourself back to the present. This could include holding a comforting object, listening to calming music, or savouring a pleasant scent. Or, simply feeling your feet firmly on the ground and locating yourself in your environment.
Engage in self-care
Physical activity: Mindful movement can be a powerful tool for managing stress. Activities like yoga, walking, or dancing can help release built-up tension.
Join a supportive group: In our meditation circle on the first Monday of each month, you are welcome as you are.
Find practices that nourish your heart: One practice that has been particularly powerful for me is this metta prayer from Larry Yang, which I hope will support you too:
“May I be loving, open, and aware in this moment;
If I cannot be loving, open, and aware in this moment, may I be kind;
If I cannot be kind, may I be nonjudgmental;
If I cannot be nonjudgmental, may I not cause harm;
If I cannot not cause harm, may I cause the least harm possible.”
Educate and empower yourself
Learn about secondary trauma: Understanding the signs and symptoms of vicarious trauma can help you recognize its impact and take proactive steps to address it.
Rest.
Learn about Palestine, Sudan and the context. Sign up to watch the new documentary Where Olive Trees Weep and follow the 21 days of talks on Palestine.
Advocate and act: Channel your feelings into action. This could involve volunteering, raising awareness, or donating to causes you care about. Taking action, even in small ways, can provide a sense of purpose and compassion.
Meditate to embrace your emotions
You may try various meditations to create space for the constantly changing landscape of emotions. I invite you to listen my free guided meditation aiming to help you embrace your emotions, proceeding cautiously.