As a Therapist, Here Are 4 Ways to Cope in Times of Civil Unrest

Table of ContentsView AllTable of ContentsLog Off Social MediaTake the Conversations OfflineRegulate Your Nervous SystemTurn to What You Can Control

Table of ContentsView All

View All

Table of Contents

Log Off Social Media

Take the Conversations Offline

Regulate Your Nervous System

Turn to What You Can Control

Close

None of us are free until all of us are free.

As I’ve witnessed the delicate untangling of wounded relationships and lethal coping tools, I’ve learned that healing is a communal practice. None of us can be free when others are subjected to cycles of trauma.

Civil unrest often occurs in response tocultural trauma. Cultural trauma is best understood as a widespread, painful, and disruptive event that impacts a mass group of people.This type of trauma knows no limits—it doesn’t matter where you live, your beliefs, or your identity. You can be subjected to it regardless.

This is part of what makes navigating civil unrest so difficult. We aren’t only navigating massive turmoil. We’re also likely experiencing some level of a trauma reaction. Here are five ways I invite myclientsto cope during times of civil unrest.

Understanding What Police Brutality Is and Why It Occurs

Social mediahas been incredible for mobilizing social movements. We’ve seen this throughout theBlack Lives Matter movementand are witnessing it again as oppressed communities around the globe vie for their liberation.It can be especially helpful for spreading information about how to contact Congress, organizing protests, and donating to aid funds.

Yet, we can also be subjected to mass amounts oftrauma on social media. It isn’t uncommon to see people and communities at large subjected to violence and murder, even on social media, during times of civil unrest. Ournervous systems weren’t designed for this type of exposure, and it can lead to vicarious trauma.

Vicarious trauma, which is also sometimes referred to as secondary traumatic stress, is what happens when we witness others undergo significant experiences of trauma. This type of trauma can have symptoms similar topost-traumatic stress disorder (PTSD), including intrusive thoughts, irritability, and trouble concentrating.

Logging off of social media minimizes our exposure to traumatic material. You may have concerns about not knowing how to take action if you are not on social media. While it may take a bit longer, performing an internet search will allow you to find ways to take action and actually may lead you to more trustworthy and verified news sources. You can also contact local universities, social services organizations, and activist movements for information on how you can provide support.

Dr. Mariel Buqué Is Teaching Us to Heal Generational Trauma

Logging off of social mediadoesn’t mean the dialogue stops. If anything, the dialogue may only get richer when we begin speaking with each other face-to-face and over the phone instead of behind screens. Keeping in mind that we are interconnected, getting off social media and ducking our heads into our pillows to ignore current civil uprisings isn’t the answer either.

First, we canconsider our privilegeand our blind spots. If you need to educate yourself to support others with oppressed identities, this can be done through reading, attending local talks, and engaging with others who are also working to educate themselves. However, a book club may not be enough.

Keeping in mind that we are interconnected, getting off social media and ducking our heads into our pillows to ignore current civil uprisings isn’t the answer either.

As we bolster our awareness, consider what we can do to minimize the impact on those who are being harmed. For example, it may take calling up a family member who is loudly uninformed and helping them work through some of their harmful beliefs. It may also mean speaking to those who are directly impacted, inquiring about what support they need, and putting an action plan into place. Be sure to always listen to and respect the community leaders at the frontlines of a movement.

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Let’s return to what I said just a few paragraphs ago: It isn’t uncommon to witness murder on social media. Consider what happens to our nervous system when we see such an act of atrocity committed. We may feel stunned, sick to our stomach, shaky, or begin crying immediately. It isn’t unheard of to begin experiencingsymptoms of PTSDshortly after, including havingnightmaresandintrusive thoughts.

When we are unwell, we cannot be of service to anyone else.

My first line of action is always to recommendmindfulness exercisesto my clients navigating PTSD symptoms. This is because these exercises are simple, free, and can be used anywhere. Research also supports mindfulness as a supportive intervention for those suffering from vicarious trauma.

Mindfulness ExerciseMindfulness can be as simple as4-7-8 breathing:Inhale for four secondsHold your breath for seven secondsExhale for eight seconds.

Mindfulness Exercise

Mindfulness can be as simple as4-7-8 breathing:Inhale for four secondsHold your breath for seven secondsExhale for eight seconds.

Mindfulness can be as simple as4-7-8 breathing:

The other mindfulness exercise I recommend is aloving kindness meditation. While this meditation often focuses on giving yourself love, it is powerful to shift the focus to giving others love, especially when navigating the effects of civil unrest.

To begin, engage in a few rounds of 4-7-8 breathing to prep your nervous system. Afterwards, imagine yourself in a space that feels safe and calm. You can even wrap your arms around yourself in a hug and take deep breaths while doing so.

Loving Kindness Meditation for Vicarious TraumaOnce in that space, focus on loving and kind phrases towards yourself. Some examples include:I am safeI am protectedI am lovedAs you notice your body begins to relax, take those same phrases and direct them towards those who are in harm’s way. Examples include:May all be safeMay violence ceaseMay love overcome

Loving Kindness Meditation for Vicarious Trauma

Once in that space, focus on loving and kind phrases towards yourself. Some examples include:I am safeI am protectedI am lovedAs you notice your body begins to relax, take those same phrases and direct them towards those who are in harm’s way. Examples include:May all be safeMay violence ceaseMay love overcome

Once in that space, focus on loving and kind phrases towards yourself. Some examples include:

As you notice your body begins to relax, take those same phrases and direct them towards those who are in harm’s way. Examples include:

To streamline the process, you can record yourself saying the instructions I just listed out. That way, you can simply listen to the recording whenever you need a moment to ground.

Healthy Coping Skills for Uncomfortable Emotions

When things feel so deeply unsafe and out of control, some may feel that there is no use in even trying to be of service. This type of thinking can lead us to feeldesensitizedand apathetic. There is a lot that is out of our control. Systems of oppression are mighty, and not just one of us can solve injustices occurring throughout the world. But that doesn’t mean we are to throw our hands up in the air.

Consider what is in your control. How you engage in social media, show up offline, and take care of your body are all within your hands.

Civil unrest isn’t the only stressor ravaging countries everywhere. Climate change and economic downturns are only turning up the volume of the collective’s stress. With this in mind, you might need extra support.

Links & ResourcesCheck outInclusive Therapiststo find a provider: the directory offers plenty of search filters to support you in finding the best fit.If the fee is a concern,Open Path Collectiveoffers sessions for $40 to $70 from a diverse roster of clinicians.If you’re a Black woman, you can reach out tothe Loveland Foundationto receive up to 12 therapy vouchersIf you’re a person of color, theMental Health Liberation Fundalso has vouchers available

Links & Resources

Check outInclusive Therapiststo find a provider: the directory offers plenty of search filters to support you in finding the best fit.If the fee is a concern,Open Path Collectiveoffers sessions for $40 to $70 from a diverse roster of clinicians.If you’re a Black woman, you can reach out tothe Loveland Foundationto receive up to 12 therapy vouchersIf you’re a person of color, theMental Health Liberation Fundalso has vouchers available

If you or a loved one are struggling with PTSD or vicarious trauma, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.

If you or a loved one are struggling with PTSD or vicarious trauma, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.

For more mental health resources, see ourNational Helpline Database.

Coping Strategies for Stress

4 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Anderson RE.Community during the pandemic and civil unrest.Int J Community Wellbeing. 2021;4(3):293-298. doi:10.1007/s42413-020-00070-xChang HCH, Richardson A, Ferrara E.#justiceforgeorgefloyd: how instagram facilitated the 2020 black lives matter protests.PLoS One. 2022;17(12):e0277864. doi:10.1371/journal.pone.0277864Kim J, Chesworth B, Franchino-Olsen H, Macy RJ.A scoping review of vicarious trauma interventions for service providers working with people who have experienced traumatic events.Trauma Violence Abuse. 2022;23(5):1437-1460. doi:10.1177/1524838021991310Kim J, Chesworth B, Franchino-Olsen H, Macy RJ.A scoping review of vicarious trauma interventions for service providers working with people who have experienced traumatic events.Trauma Violence Abuse.2022;23(5):1437-1460. doi:10.1177/1524838021991310

4 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Anderson RE.Community during the pandemic and civil unrest.Int J Community Wellbeing. 2021;4(3):293-298. doi:10.1007/s42413-020-00070-xChang HCH, Richardson A, Ferrara E.#justiceforgeorgefloyd: how instagram facilitated the 2020 black lives matter protests.PLoS One. 2022;17(12):e0277864. doi:10.1371/journal.pone.0277864Kim J, Chesworth B, Franchino-Olsen H, Macy RJ.A scoping review of vicarious trauma interventions for service providers working with people who have experienced traumatic events.Trauma Violence Abuse. 2022;23(5):1437-1460. doi:10.1177/1524838021991310Kim J, Chesworth B, Franchino-Olsen H, Macy RJ.A scoping review of vicarious trauma interventions for service providers working with people who have experienced traumatic events.Trauma Violence Abuse.2022;23(5):1437-1460. doi:10.1177/1524838021991310

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Anderson RE.Community during the pandemic and civil unrest.Int J Community Wellbeing. 2021;4(3):293-298. doi:10.1007/s42413-020-00070-xChang HCH, Richardson A, Ferrara E.#justiceforgeorgefloyd: how instagram facilitated the 2020 black lives matter protests.PLoS One. 2022;17(12):e0277864. doi:10.1371/journal.pone.0277864Kim J, Chesworth B, Franchino-Olsen H, Macy RJ.A scoping review of vicarious trauma interventions for service providers working with people who have experienced traumatic events.Trauma Violence Abuse. 2022;23(5):1437-1460. doi:10.1177/1524838021991310Kim J, Chesworth B, Franchino-Olsen H, Macy RJ.A scoping review of vicarious trauma interventions for service providers working with people who have experienced traumatic events.Trauma Violence Abuse.2022;23(5):1437-1460. doi:10.1177/1524838021991310

Anderson RE.Community during the pandemic and civil unrest.Int J Community Wellbeing. 2021;4(3):293-298. doi:10.1007/s42413-020-00070-x

Chang HCH, Richardson A, Ferrara E.#justiceforgeorgefloyd: how instagram facilitated the 2020 black lives matter protests.PLoS One. 2022;17(12):e0277864. doi:10.1371/journal.pone.0277864

Kim J, Chesworth B, Franchino-Olsen H, Macy RJ.A scoping review of vicarious trauma interventions for service providers working with people who have experienced traumatic events.Trauma Violence Abuse. 2022;23(5):1437-1460. doi:10.1177/1524838021991310

Kim J, Chesworth B, Franchino-Olsen H, Macy RJ.A scoping review of vicarious trauma interventions for service providers working with people who have experienced traumatic events.Trauma Violence Abuse.2022;23(5):1437-1460. doi:10.1177/1524838021991310

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