Managing Overwhelm with Current Events
In a world inundated with constant news updates, evolving challenges, live-streamed g*nocide, managing overwhelm with current events is an important aspect of maintaining mental health and staying in touch with our own humanity as well staying in connection with the world.
This blog explores effective strategies derived from somatic therapy, nature-based therapy, and trauma therapy to help you navigate the impact of overwhelming current events and get re-grounded so you can show up to the causes that matter most to you.
1. **Grounding with Sensory Awareness:** When you notice overwhelm, begin by practicing grounding techniques. The point here is not to turn away from the feelings but to center and ground yourself in the present moment by focusing on one sensation in your body; this can be done simply by bringing your attention to your any part of your body or by using outside sensory items. Grounding can provide a solid foundation, allowing you to face current events with a more grounding and a better capacity to feel your feelings.
2. **Community** Foster a sense of connection with others who share your concerns about current events. Engage in community-based activities, such as meet-ups, group outings, volunteer work, or just set up a video call with someone who you feel cares about the issues that matter most to you. Sharing your experiences and feelings with others who understand the challenges can help to provide a sense of belonging and strength in facing collective difficulties. Recognize that many share similar feelings in response to current events. Connecting with the shared human experience fosters a sense of unity and provides solace in knowing that you're not alone in your journey.
3. **Take Action:** Choose an issue that is most important to you today and choose 3 actions you will take for that issue. If you’re not sure, use community to help you understand your options. Actions can include educating yourself, calling or writing to your politicians, posting on social media, donating, volunteering your time, organizing a local meet up, attending a local event, and much more.
4. **Media Consumption Awareness:** Be mindful of your media consumption. While staying informed is essential, an overload of information can contribute to overwhelm. Set boundaries on which media outlets, when, and how much news you consume, and consider balance by interspersing it with other practices that support your nervous system.
5. **Symbolic Rituals in Nature:** Create symbolic rituals in nature to process and release overwhelming emotions. This could involve earthing in your barefeet feeling the the ground hold you below while moving your body and speaking aloud into the wind. Another option is throwing rocks into a river and with each rock name an issue or situation that is weighing on your mind and heart. Nature provides a tangible space for symbolic healing.
6. **Mindful Movement Practices:** Incorporate somatic therapy principles through mindful movement practices. Engage in activities like yoga, tai chi, or qigong to connect with your body and release tension. Alternatively, use a wiping motion on your legs down to your toes, on your chest and abdomen, on your arms down to your fingers, and then upward on your face and head to help move and clear energy. These practices not only promote physical well-being but also foster a sense of calm amidst the chaos of current events.
Remember, these strategies are tools to support your well-being, but if the overwhelm is too much, please reach out to a professional for help. There is 24/7 help at the crisis line #988. Our therapists are licensed and available to help those living in Pennsylvania, Maryland, Washington D.C., Virginia, Georgia, and Florida; complete our CONTACT FORM and someone will be in touch with you to schedule a free consultation.
*Disclaimer: The information in this blog is provided for educational and informational purposes only. It is not intended to be a substitute for mental health care nor a recommendation or endorsement for any particular treatment plan, organization, provider, professional service, or product. The information may change without notice. No claims, promises, or guarantees are made about the completeness, accuracy, currency, content or quality of information linked. You assume all responsibility and risk for any use of the information.
IFS EMDR Therapy Group is an outpatient therapy group founded by Morgan Levine. We specialize in helping adults struggling with the effects of living in dysfunctional systems move toward healing and wholeness. We provide therapy to address symptoms such as anxiety, depression, low self-esteem, grief, obsessive and compulsive thoughts and behaviors including but not limited to using work, perfectionism, substances, relationships, food, etc. We offer ongoing support as well as EMDR intensives; both of which are informed by IFS, EMDR, DBT, CBT, Polyvagal Theory, trauma-informed yoga, attachment, and other recovery principles. Our therapists work virtually with clients living throughout Maryland, Washington D.C., Virginia, Pennsylvania, Georgia, and Florida. Morgan Levine also provides trauma-informed consultation to therapists worldwide. Connect with us through our website at https://ifsemdrtherapy.com/contact-us.
