In today’s interconnected world, we are constantly bombarded with news from all corners of the globe. Genocide, displacement, violence, and oppression around the world are televised on the large tv screens in our living rooms and on the phone screens in our hands.
Now more than ever, it is important for us to pay attention. But staying engaged and informed comes at a cost.
The toll it can take on our mental health, especially when the news hits close to home, is profound. If you’re living abroad and struggling to cope with the constant influx of difficult news from Gaza, Lebanon, Sudan, Xinjiang, and beyond, it is essential to protect our mental well-being.
We can only take care of others by taking care of ourselves at the same time. Here are some strategies to help manage your mental health in the face of global violence.
1. Practise Mindful Media Consumption
For many of us, turning away or turning it off completely is not an option. But being mindful of the news you do consume can help reduce stress. This means actively choosing which sources to follow and paying attention to how you are feeling while engaging with various content.
Choose Reputable Sources: There is no better source than a primary source; stick to first-person accounts on the ground, people testifying to their own experience and that of those around them. There are so many local journalists bravely committed to telling the truth under the threat of violence. When you watch the news, choose well-researched and nuanced outlets that provide balanced reporting.
Check in with Yourself: Before opening social media, or reading or watching the news, ask yourself if you’re in the right frame of mind to process difficult information. If you are already feeling low, it might be best to step away momentarily and focus on self-care instead.
2. Acknowledge and Process Your Emotions
Feeling angry, sad, or anxious in response to the news is natural, especially when it affects people or places you care about. Rather than suppressing these emotions, give yourself permission to acknowledge and process them.
Talk About It: Community is essential. Reach out to friends or family members who can offer support. Surrounding yourself with people who validate your feelings, share your experiences, and provide hope can ease your sense of isolation. Sharing the load eases the burden.
Know when to step back: You don’t need to stay plugged in all the time to make a difference. Give yourself permission to take breaks from the news, even if the situation is ongoing. This leaves more time for processing, reflection, and meaning-making.
Seek Professional Help: If you find yourself in significant distress or that the steady stream of tragic reports is interfering with your daily life, consider speaking with a therapist who can help you develop healthy coping strategies.
3. Engage in Activism or Support Efforts
One way to mitigate feelings of helplessness is to take positive action. Research shows that serving others helps minimise anxiety and depression by diverting attention away from yourself, and increasing happiness and self esteem. Making your voice heard and contributing to relief efforts can give you a greater sense of agency and purpose.
Donate: Who is Hussain has partnered with INARA to fundraise for urgent medical assistance and interim medical care for the children and families of Gaza, and more recently, the team in Lebanon has been collecting donations to help the many families who have been forced from their homes. If you are in the financial position to do so, consider donating to the #GiveGaza campaign, the Lebanon emergency appeal, or other trusted organisations that are working on the ground to provide aid in conflict zones and support displaced people.
Raise Awareness: Use your platform, whether it be virtual, social, or professional, to share verified information with your network about the plight of oppressed people. Think about the power you have, and how you can use it to educate and motivate others on issues that are important to you.
Volunteer: Many organisations offer opportunities to help, even from abroad, whether through advocacy, fundraising, translation, or other virtual support roles. As we also witness an influx of refugees into the countries we reside in, think about getting involved with organisations that provide essential services like food and hygiene aid, housing, and employment. Consider giving the gift of a smile, like the team in Texas who love taking treats every month to celebrate birthdays of refugee children at an after school programme.
4. Focus on Self-Care
Take care of your mind and body. Schedule time in your day for:
Physical Activity: Exercise is a powerful tool for stress relief. Whether it’s a walk outside, yoga, or a more intense workout, moving your body can help clear your mind.
Creative Expression: Consider journaling, or practising other forms of creative expression like poetry, painting, drawing, etc. These outlets provide a safe space to channel your emotions and express yourself without fear of judgement.
Mindfulness and Relaxation: There are many techniques we can use to ground ourselves in moments of overwhelming stress. Try incorporating deep breathing, meditation, mindfulness, and prayer into your daily life.
Staying Connected to your Roots: Many people care about global issues because they represent a connection to their history, family, or religion. Lean into these connections; allow them to sustain and uplift you. Congregate with your community, engage in ritual religious practice, and take comfort in your cultural traditions, whether it’s your cuisine, your dress, etc. This is one way to cultivate a sense of pride, belonging, and solidarity.
Being conscious of our bodies, our minds, and our souls are all acts of resistance in the face of injustice, violence, and erasure.
Taking care of your mental health is essential for long-term sustainability in both your personal life and any activism you engage in.
At Who is Hussain, we know that moving through the world while impacted by the weight of traumatic world events can be exhausting, especially for those of us who feel a deep connection to the people and places subject to such violence. By paying attention to the content we are consuming, acknowledging our own emotions, using our voice, serving our causes, and making time for self-care, we can remain resilient and ready to make a difference.
