Blog Posts

Hey friends, welcome back to the blog.  Today I want to talk about one of the things I hear in therapy.  People tend to feel overwhelmed when faced with their own trauma, a personal or loved one’s crisis, traumatic events close to home, natural disasters, and any other event that causes suffering, destruction, or distress.  This is a good definition of tragedy.  

Often times after tragedy it can be beneficial to utilize individual ways to cope as well as including other outside resources such as supportive people, a community, and professionals when needed.

Coping Strategies:

Acknowledge and validate feelings: recognizing that experiencing any kind of trauma, crisis, or tragedy can cause a wide range of emotions.  This can include grief, anger, and fear.  Allowing yourself to experience feelings without judgement is one way to acknowledge and validate feelings.  

Practice self compassion/grace: I say this to my clients often.  This involves treating yourself with kindness, understanding, and acceptance during difficult times.  

Prioritize basic needs and self care: Engage in activities that promote physical and mental well-being, such as getting enough sleep, eating healthy, exercising, and practicing relaxation techniques like deep breathing or meditation

Talk about it: Sharing your experiences and feelings with trusted friends, family, or a therapist can be a powerful coping mechanism. Talking can help process the event and make sense of your emotions. 

Seek Support: Connect with others who have experienced similar situations or find support groups led by trained professionals.  

Establish or re-establish routines: Re-establishing a sense of normalcy by maintaining your regular schedule and responsibilities can provide comfort and a sense of control. 

Limit exposure to media: Be mindful of how media coverage of the event affects you and consider limiting your exposure if it becomes overwhelming.  

Daily check-ins:  I encourage my clients to do a body scan and at least a daily check in with themselves.  This includes acknowledging how their body is feeling, exploring awareness if there are any emotions, and if there are any needs to be prioritized.  I encourage clients to ask themselves “what do I need based on how I am feeling currently?”  I often encourage clients to do this kind of check in before engaging in mindless scrolling or spending too much time exposing themselves to media outlets.  

Supporting Others:

Be Present and Empathetic: Offering a listening ear and support for others who are affected by a crisis or by a tragedy.  Empathy includes avoiding unsolicited advice or judgement. 

Offer Practical Assistance: This can include providing meals, house cleaning services, running errands or childcare.

Respect Individual Needs: Recognize that everyone copes with tragedy differently and be flexible in your approach to providing support.  

Practice Patience and Compassion: Grief and trauma can take time to process, so be patient and compassionate with yourself and others as you navigate the aftermath of a tragedy. 

Find a way to get involved:  This can include volunteering, providing donations, or any other kind of service.  I found it helpful after my daughter was diagnosed with a life-altering disease to look for ways to serve others at the hospital by providing the nurses, other patients, and families with snacks, a meal, and sometimes treat bags.  

In my experience, there is grief and trauma all around us.  How we respond to our own crisis situations and others crisis situations makes all the difference.  

Thanks for reading, until next time.

Emilie Barragan, LCSW

Therapeuo Health – “Tackling physical and emotional pain”