Care first offers its deepest sympathy and support to all individuals directly or indirectly affected by the recent tragic events in Turkey and Syria. The tragedy that occurred on the 6th February 2023 will have affected us all in various different ways to varying degrees. You might be a young person experiencing a natural disaster of this magnitude for the first time, or you yourself might be closely affected to the disaster experiencing the loss of family or destruction of your home.
However you might have been affected, we at Care First would like share with you some key resources and support material. Anxiety, stress and uncertainty. Grief and loss.
Anxiety, Stress and Uncertainty
When these types of events take place, it’s important that you listen to your own body. Acknowledging that you are struggling with anxiety and/or stress is important to help you to start to manage these feelings.
There are many signs that we might be becoming overwhelmed by anxiety, some of which are:
- Having trouble staying focused and/or concentrating on work
- Having trouble falling asleep or feeling restless
- Shallow breathing, faster heartbeat
- Constantly checking social media or news sources for information on current affairs.
There are a number of things you can do for yourself to begin the process of becoming less overwhelmed:
1. Recognise and acknowledge your emotions regularly, rather than avoiding them. Try to separate what is in your control and what is out of your control. Attend to and action the things that you do have control over.
2. Get enough sleep, eat regular nutritious meals, do some physical activity. Stay active and moving.
3. Go to your favourite Park or nature area. If you are at work, trying reserving 15 – 20 minutes of your lunch break to take a “wellness walk” outside.
4. Talk to someone you trust and spend time connecting with friends or family who make you happy, but try to avoid talking only about the current situation or world events. If you do, try to be constructive and productive in your discussions.
5. People that pursue their interests and hobbies are less likely to experience stress and depression. Doing the things we love and enjoy can be necessary distractions.
6. Try some breathing and mindfulness exercises to help you relax. It can be hard to clear your mind when you are impacted my current events but research has shown that people practising breathing techniques and yoga feel more positive day to day.
Social media has a lot to answer for regarding causing peoples anxiety so this is probably at this time one of the most important tips.
7. Take a break / Switch off from the news – or at least from untrusted sources
- Avoid excessively checking social media and the news
- Distract yourself from what’s going on to give yourself a break
- Taking a break from “doomscrolling” will help you manage your emotions
Anxieties are often linked to lack of control, uncertainty is a key factor as to why many of us are experiencing heightened anxieties and stresses during rare world events or conflict. We all have different tolerances of uncertainty and it affects us all differently but either way, it is important to manage uncertainty to help alleviate associated stresses.
Work on things you CAN control
Focus on things that are within your control rather than worrying about things that are not.
Question your need for certainty overall
Certainty is something that brings us security in life, but when you think about it, how certain are most things? Do we ever have a job for life? Good health for life? Certainty of what tomorrow may bring? Constantly striving for certainty can only bring us worry and anxiety as nothing will ever really be truly certain.
Change, loss and bereavement
If you have been directly affected by the earthquakes, you might be feeling the effects of change, loss and/or bereavement. Whatever the loss you may feel or be experiencing, our mind and body will react to this change.
Something or someone that was there before is no longer there. Something or someone we depended on as part of our lives has gone. There has been a change. This can significantly disrupt all we know and if we are lacking in support from others, our ability to cope can be impacted when we are bereaved, it is normal to feel a mix of emotions which can include feeling sad, angry, shocked, anxious, grief-stricken, withdrawn and almost in denial that the person has gone.
We may struggle with sleep despite exhaustion, our decision making ability may be affected, as well as our concentration. We may feel totally lost, numb and detached. Following a loss or bereavement it is perfectly normal to have feelings that are really intense. Whatever those feeling may be for the individual it is about adjusting to what
has happened. We should also try to remember that when people are bereaved their feelings may be overwhelming for them and they may feel that they will “never get over it”.
A few things that might help with loss and bereavement –
- Consider speaking with someone impartial such as Care first, a bereavement charity such as Cruse or if children are involved and have lost a loved one a children’s charity such as Winston’s Wish.
- Remember, there is no time limit on grief. You will go through the processes in your own unique way and at a pace that is right for you so allow yourself this space to do so.
- Allow yourself to feel whatever feelings come up and be kind to yourself when they do.
- Learn to take care of yourself not just physically, but emotionally too.
- Try not to cut yourself off from everything and everyone. Make sure you remember to eat and drink as you will feel unwell and have no energy for the process if you do not.
- Be kind to yourself.
- Do something for yourself that makes you feel good.
- Remember that different ages, religions and cultures grieve differently so respect that.
- If children have been bereaved then be honest with them (appropriate to their age) Let them talk and don’t be afraid to share your feeling appropriately.
How can Care first help?
If you feel you may need some emotional or practical support, you can contact Care first on the Freephone number. Care first is a leading provider of confidential, professional counselling, information and advice services. Whilst our BACP accredited Counsellors are available 24/7 to provide support with emotional issues, our expertly trained Information Specialists are available 8am-8pm Monday-Friday to provide advice on any practical issues that may be causing you a stress or worry and help you feel more in control of a situation. All employees are eligible to use Care first, our services include; telephone counselling, information services and online support. Call Care first on the Freephone number provided by your organisation and you can speak to a professional in confidence.
If you would like to view the Webinar on ‘Coping with Natural Disasters’ this is being delivered live on Thursday 2nd March 12pm,please use the below link to register for this session –
https://attendee.gotowebinar.com/register/5687481609722929495
If you are unable to join the webinar live, a recording of the session can be accessed using the same link above after the webinar has taken place.