Protecting your mind and body in times of global conflict

By Leah Harris

It’s been over a month since the Israel-Hamas war began, and the onslaught of news and traumatic images has been taking a major toll on mental health for many. This impact is greatly magnified for those who have a personal connection to the unfolding events, but the vicarious trauma can impact anyone who is exposed to frightening, violent, and distressing content online. Here are some tips for coping with vicarious trauma, for yourself and your loved ones. ​

Recognize the impact of vicarious (and firsthand) trauma.​

In past decades, Americans had more limited access to wars abroad. The Iraq War, for example, was broadcast on cable news and covered in print online and in the papers. But in the age of social media, it is possible to experience a war in 24/7 real time.

​Vicarious trauma traditionally affects caregivers and first responders, but in this current environment, all of us who are paying any attention are likely to be affected. As trauma expert @somaticwitch put it on Instagram: “Our brains haven’t caught up with technology. We are not meant to experience this much trauma exposure.” Of course, this is no comparison to what people on the ground are experiencing. And @somaticwitch clarifies that if you have loved ones in the region in danger, this is not vicarious trauma but first-hand trauma.

Acknowledge your emotions.

​The events in Israel and Palestine are stirring up an array of painful emotions. Many people are feeling an enormous amount of grief, whether they are personally connected or not. There may be a sense of fear or unsafety, coupled with helplessness. For others, there’s a sense of anger or outrage. Still others may feel disconnected from their bodies or their emotions. Many people are also feeling a sense of guilt. As a Mental Health America guide to navigating mental health during times of global conflict notes: “You might feel guilty when you see people experience pain that they don’t deserve. It’s devastating and unfair, but it’s not your fault that you’re safe.”

Have boundaries around your consumption.

It can be difficult to look away from our phones or televisions during intense global conflict. But trauma experts recommend setting limits on your consumption of violent content. As @somaticwitch suggests: “Finding a balance between staying informed and limiting trauma exposure is key…No one benefits if you actually traumatize yourself further.”

Prioritize rest and caring for basic needs.

​There’s no one size fits all when it comes to addressing vicarious and other forms of trauma, yet it’s recommended to do what you can to remain physically in your body. When you take a screen break, connect with your body, whether that’s through movement, conscious breathing, or whatever works best for you. Many have found it more difficult to sleep these days, but taking small naps when possible can be another way to nurture your body.

​Reach out for support.

​Sometimes the vicarious trauma is more than we can manage with our own personal coping strategies. In such times, it’s important to connect with others—whether it’s a peer, a therapist, or a support group. There are support groups online, particularly for Palestinian and Jewish folks who are directly affected.

​Resources for further exploration:

• How to protect your mental health while keeping tabs on the Israel-Hamas war (CNN)
• Mental health during global conflict (Mental Health America)
• What does watching violence do to your mind? ‘Nothing good’: 5 tips for maintaining your mental health while following the news (CNBC)
• A PTSD expert explains how to protect yourself and your kids from overexposure to violent, disturbing war images from Israel and Palestine (Fortune.com)

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Leah Harris is a non-binary, queer, neurodivergent, disabled Jewish writer, facilitator, and organizer working in the service of truth-telling, justice-doing, and liberation. They’ve had work published in the New York Times, CNN, and Pacific Standard. You can learn more about their work at their website and follow them on Instagram.