How Do I Maintain My Wellbeing As I Witness Gaza’s War?

There are many of those who experiences an internal conflict in where they express pain being felt as they witness the events unfolding in Gaza. They are also experiencing guilt if they were to look away while grappling with feelings that they should look, bear witness, and engage with others to support those who are experiencing current trauma cries for peace so that they do not go unheard.

Vicarious trauma - this occurs based on empathetic engagement with trauma survivors - may be experienced by those witnessing the events of the Gaza war. Currently, as Gaza’s death toll continues to rise, atrocities being shared online, and videos are constantly being streamed on social platforms. Our society is at a level of exposure to witnessing brutality that we have never been exposed to before. Previously our media was able to be limited to what was shared as it was highly monitored by local news organizations to be appropriate for all ages. Now, we can open any social media app, search key words or scroll on our interest feeds to be continually exposed to videos of mass grief, deaths of civilians, wounded children, and other distressful content. With witnessing such events, how do we do so safely? 

The first step is to notice the intensity of how you potentially could be being affected. Are you losing sleep or experiencing nightmares? A loss of hope, experiencing bystander guilt, shame, not feeling you’re doing enough, constantly refreshing online feeds, feeling distracted all the time, or noticing your agitated over the littlest things. If you recognize that you are nodding your head to most of what was written in the first three sentences above it may be time to reach out a professional counselor for support. A therapist has the ability to build a more independent plan that is tailored to fit your needs for maximum wellbeing potential to be reached during this stressful time. 

To start pushing back on any vicarious trauma symptoms you may be experiencing you can start on your own by engaging in supportive wellness activities. Something as small as reading your news in print, rather than watching it with images, can begin to lower some emotional distress. You do not have the ability to unsee an image, and by reading the news you can put in a bit of guard so that your mind is not able to repeatedly beat your emotions again by recalling the image over the course of a day. Having a break from social media, images, and videos can be assistive to engage in other connection opportunity around you. Asking those around you to join you in receiving your news differently while still being able to speak about the war with up to date information that you find is important in the context of conversation. Using app settings or web browser extensions such as Blurry or Smart Mute can also add an extra layer of support. Using these settings to monitor content for you and allow you to make adjustments when you are emotionally ready for a level of exposure you feel is healthy for you at a time that’s best. 

Try a breathing technique. My preferred breathing technique is called Square Breathing also known as Box Breathing. This method allows us to calm ourselves quickly and easily by breathing slowing through our nose while counting to four. Holding our breath to the count of four, exhaling from our mouth slowly to the count of four, and holding it again to the count of four. If you can do this four times you should notice your body naturally relaxing. 

Journaling and activities of observance can be supportive and allow for you to build a ritual. Journaling about the emotions or thoughts we experience can be a way not only to document our experience but also to build on our understanding of them. This can be useful when paired with a religious/cultural activity that holds emotional relevance or one of general meaning such as a candle in the window to combat the darkness in the world. 

Utilize your local community for face to face engagement. Co-regulation can occur naturally when we are in the presence of others because our bodies naturally sync up. Its why we notice when someone walks in the door that “theres something wrong” so our bodies get it and we are upset too. Being with those who share the concern we have, or even who have care for us can allow for us to get out of the house to have a break from the content on our phones. Allowing for prayer, protests, volunteering, or even a shared meal with others can be the break we need to remind ourselves that there is still hope in the world for peace to be achievable.

There is power in witnessing. 

Part of that power staying strong is by taking care of yourself as you support others who hold importance to you. Those who have experienced previous trauma may find this vicarious trauma to be triggering. Learn more how trauma therapy can support you, or reach out to local professional supports in your community by calling a warm line. They provide social support with a friend to talk to who can connect you with mental health coping skills and referrals on where to go for additional support.