Self-care in a crisis
Following the recent terror attacks in Christchurch, it is completely normal to experience many different emotions and reactions in the coming days, weeks and months. It is important that we don’t medicalise these normal human responses to a very abnormal situation.
What we do know, from prior international terrorist incidents and the trauma literature, is that most people will cope and recover from these attacks. Understanding the psychological impact of terror is helpful, and there are a number of strategies identified to support self-care as we move forward together.
Helpful self-care strategies: Stay connected to other people –
your family, friends, colleagues, and people in your community. Make an effort to maintain your relationships and avoid spending too much time alone. Plan to do enjoyable things with other people as well.
Talk if you want to, and find it helpful. But remember it’s ok to have quiet time, and some people recover best without talking. They may process what has happened in different ways — through music, or creative activities.
Ask for and give support. Experiment with what is most helpful for you and ask for the help you need. You may also want to access professional support. Helping others will help to give you a sense of connection, meaning and enhance your sense of control.
Establish a daily routine. In order to stay grounded after a trauma, it helps to have a structured schedule to follow. Try to stick to a daily routine, with regular times for waking, sleeping, eating, working, and exercise. Make sure to schedule time for relaxing and social
activities, too. Take care of your health. A healthy body increases your ability to cope with stress. Get plenty of rest, exercise regularly, and eat a well-balanced diet. It’s also important to avoid alcohol and drugs. This is because alcohol and drug use can exacerbate feelings of depression, anxiety, and isolation Make time for activities you enjoy and get pleasure from. Positive emotions help buffer us when times are hard and give our bodies and brain fuel to find purpose and meaning in the midst of hard times. Delay making any important changes or decisions until you are feeling better and the environment around you is calm again.
Jacqui Maguire and Gaynor Parkin lead Umbrella, an organisation of clinical psychologists committed to supporting the wellbeing of New Zealanders.