“I can’t breathe…again! Vicarious trauma is that you?” : Ways to decrease symptoms of vicarious trauma
By: Tierra T. Ellis, Ph.D., NCSP
Vicarious trauma is the emotional residue of the indirect exposure to trauma from hearing narratives of people who encountered traumatic experiences firsthand (e.g., CNN updates, social media).
Here are some tips to decrease symptoms of vicarious trauma
1. Acknowledge your emotions.
Why might you be feeling that way? What is it about your past experiences — directly or indirectly — that may be triggering you? Reflect, accept, and be gentle with yourself.
2. Unplug.
It’s ok to unplug from social media and other mediums — as necessary — to protect your peace. You are in charge of where you allocate your time and energy. Vicarious trauma may leave you feeling exhausted and may perpetuate feelings of helplessness and powerlessness.
3. Exercise.
Exercise may reduce depressive (e.g., sadness & irritation) and anxiety symptoms (e.g., rapid heart rate & feeling nervous). Blood circulation in the brain is enhanced through exercise and is likely to improve moods.
4. White Noise.
If you’re having trouble sleeping then play “white noise” (e.g., YouTube video of rain sound) in the background to calm you and put you in a relaxed state. White noise is a sound that masks other sounds that may interrupt your sleep.
5. Monitor your emotional state
Continue to check in with yourself, meditate, and release your thoughts and feelings to close family/friends and/or a therapist!
6. Mindfulness
Paying attention to your awareness in the present moment (i.e., not focusing on yesterday or tomorrow) while continuing to accept and acknowledge your bodily sensations, thoughts, and feelings.
7. Deep Breathing
Breathe in *hold for three seconds* then slowly blow a big breath out. Do this as many times as you need. This will allow you to take control of your body again rather than your body taking control over you!
8. Journaling.
Journaling is a great way to reduce stress and anxiety. There are no rules to journaling and no judgment! A journal can simply be a way to express and release your raw thoughts and emotions.
9. Don’t isolate.
You may not feel at your best but do not isolate. Sure, sit and check in with yourself, but isolation for extended periods at a time can actually exacerbate your symptoms of vicarious trauma. Continue to keep close people around you that support you.
10. Grounding.
Grounding is a technique that electrically reconnects you to the earth. During grounding, you focus on your physical body and its surroundings while focusing less on thoughts to not think about what is making you feel anxious.
11. More Grounding.
Sit straight on a chair/couch. Put your feet flat on the ground. Explore your surroundings and find 5 objects that are red (you can pick any color). This will refocus your thoughts and calm your breathing.
12. Art.
Creatives this is a time to create! Write songs, draw, dance, and/or write poetry. This is another great way to express yourself. Art therapy has demonstrated its ability to improve communication and can decrease feelings of isolation and loneliness.
13. Be patient and gentle with yourself.
Healing takes time so continue to be patient with yourself. Others will respond to vicarious trauma differently and whatever you do don’t compare your response to theirs!
14. Go to the Beach!
Going to the beach activates your brain’s prefrontal cortex, which is associated with your emotions. These functions — as well as several others — engage with the sounds of the ocean. Ocean waves generate negative ions, which is involved in accelerating how our body is able to absorb oxygen as well as balancing serotonin levels. Our body produces serotonin — a neurotransmitter that is heavily involved in stress and mood.
15. Connect with Nature.
Going hiking, taking a walk, and being in green space has mental and physical benefits. Nature has a calming effect that may redirect your thoughts of race-related stress while reducing feelings of stress and/or anger and improving your overall mood.
16. Yoga.
Yoga is another stress reliever that does a great job of calming your nervous system. Yoga reduces muscle tension, which may result from the physiological symptoms of race-related stress. Yoga may also help bring more awareness of your body and thoughts.
17. Meditation.
Meditation is beneficial for reducing race-related stress. Meditation brings inner peace and helps with managing stress levels. Meditation may bring you to the present moment with every single breath. Meditation is also known to improve sleep and moods.
#MentalHealthMatters!
Copyright © Tierra T. Ellis 2020 All Rights Reserved.
