Tips to cope with the mental-health impact of the war

Psych Hub, an information resource to provide mental-health content to organizations, health-care professionals and individuals, has turned its attention to the trauma facing numerous communities due to the atrocities of Oct. 7 and the ongoing Israel-Hamas war.

Founded in 2018 by Marjorie Morrison and Patrick J. Kennedy, Psych Hub, at psychhub.com, evolved during COVID-19 to begin aggregating resources in response to traumatic events. The group has created resource guides to help people cope with events such as the death of George Floyd, the shooting at Uvalde, global conflict and, most recently, the Israel-Hamas war.

Morrison is a Licensed Marriage Family Therapist, Licensed Professional Clinical Counselor, PPS-credentialed school psychologist and the author of “The Inside Battle: Our Military Mental Health Crisis.” The following Q-and-A with Morrison was conducted by email and has been lightly edited for clarity.

What is vicarious trauma and how can people know if they are experiencing it?

Vicarious trauma, sometimes called secondary trauma or compassion fatigue, is when individuals who are exposed to the traumatic experiences of others start experiencing symptoms similar to those who have directly experienced trauma.

Vicarious trauma can affect anyone. Some signs that might indicate you are experiencing it include: emotional exhaustion; increased emotional reactivity; intrusive thoughts; avoiding situations, people or conversations that may trigger reminders of the trauma; cynicism or detachment; sleep disturbances; difficulty concentrating; and isolating or withdrawing from social activities and relationships.

If you suspect that you, or someone you know, is experiencing vicarious trauma, consider these strategies:

Focus on self-awareness by honestly reflecting on your emotional well-being, experiences and feelings.

Seek support by talking to colleagues, friends and family members.

Prioritize self-care activities that help you relax and rejuvenate, such as exercise, meditation or hobbies.

Establish clear boundaries to prevent constant exposure to traumatic stories.

If symptoms persist or worsen, consider seeking support from a mental-health professional who understands vicarious trauma.

In which populations are you seeing the greatest need for mental-health resources right now?

Mental health is an ongoing journey, with areas of broad commonality as well as individualized needs based on people’s unique background, culture and circumstances. Mental-health challenges affect a wide variety of individuals, yet there are groups who are particularly vulnerable and in need of increased support, including health-care workers, students and young people, frontline workers and first responders, marginalized populations, elderly populations, veterans, individuals with preexisting mental-health conditions, remote workers, parents and caregivers.

How is the war between Israel and Hamas intersecting with other mental-health crises? What should people be on the lookout for and what can they do?

War and conflict have many negative implications and can exacerbate any existing mental-health challenges we might already be facing. Here are some potential mental-health impacts and things to be aware of:

Trauma and PTSD: Individuals living in areas directly affected by conflict may experience trauma and develop post-traumatic stress disorder (PTSD) due to exposure to violence, displacement and loss of loved ones.

Anxiety and depression: Prolonged exposure to conflict, uncertainty and security concerns can contribute to elevated levels of anxiety and depression.

Children and youth mental health: Children may be particularly vulnerable, experiencing fear, nightmares and behavioral changes. Exposure to violence can have long-term effects on their mental well-being.

Displaced and refugee mental health: Displaced populations and refugees may face unique mental-health challenges, including the loss of homes and social networks, and the stress of adapting to new environments.

Grief and loss: Loss of life, destruction of property and the overall impact of conflict can lead to profound grief. The mourning process may be complicated by ongoing hostilities.

Family and community dynamics: Conflict can strain family and community relationships, leading to increased tension, interpersonal conflicts and strained social-support networks.

Media exposure: Continuous exposure to graphic images and news coverage of the conflict can contribute to stress and anxiety. It’s important to manage media consumption, especially for individuals directly impacted by the conflict.

Preexisting mental-health conditions: Individuals with preexisting mental-health conditions may see a worsening of their symptoms due to the heightened stress and disruption caused by the conflict.

Here are some things people can do to support mental health during these challenging times:

Encourage individuals affected by the conflict to seek mental-health support from trained professionals or local mental-health services.

Foster a sense of community and solidarity. Building strong support networks can help individuals cope with the emotional toll of the conflict.

Encourage individuals to limit exposure to distressing media coverage and images.

Promote self-care practices, including exercise, relaxation techniques and activities that bring comfort and joy.

Raise awareness about mental-health issues related to conflict and reduce the stigma surrounding seeking help.

Support and advocate for increased humanitarian aid to provide mental-health services, especially in areas directly affected by conflict.

How is the social-media discourse on this conflict impacting people’s mental health?

Social media can amplify the negative mental-health impacts of the ongoing conflict and increase negative feelings to the point where individuals who are part of the online community are overwhelmed by them.

The constant flow of information, including graphic images and videos, can create information overload. Users may feel a sense of helplessness and anxiety as they try to keep up with the latest developments.

What’s more, opposing viewpoints are often emphasized on social media, forming echo chambers where people are primarily exposed to perspectives that align with their own. Those who feel strongly about the issue may experience guilt or inadequacy if they perceive their actions or opinions as insufficient. This can lead to increased stress and frustration and sometimes even escalate to cyberbullying and harassment.

Disagreements on social media may also lead to social isolation or alienation from friends, family or online communities, which can contribute to feelings of loneliness and sadness.

To mitigate social media’s potential negative impact, consider the following strategies:

Limit the amount of time spent on social media and establish boundaries to avoid excessive exposure to distressing content.

Fact-check information before sharing it, and be cautious about spreading unverified news or images.

Seek information from diverse and reputable sources to gain a more comprehensive understanding of the situation.

Take breaks from social media to reduce information overload and promote mental well-being.

Foster respectful and constructive conversations on social media, and be mindful of the potential impact of words on others.

If the online discourse is affecting your mental health, consider seeking support from friends, family or mental-health professionals.

Ultimately, individuals need to be aware of their online interactions and the potential impact on their mental health. Balancing the use of social media with self-care practices can contribute to a healthier online experience during times of conflict.

Who do you hope will benefit from the resources Psych Hub has put together?

Traumatic events affect everyone. Although we are all different in how we respond to trauma, the important thing is that we can get evidence-based information at the critical moments that matter most. We hope that people will use and share our collected resources for themselves or the people they are caring for.

What can people without therapists do to cope?

While professional therapy is often beneficial for addressing mental-health challenges, there are self-help strategies that individuals can employ to cope with stress, anxiety and other mental-health challenges. Some suggestions include: practicing mindfulness, and meditation; connecting with others; limiting media exposure; engaging in creative activities such as writing, drawing, painting or playing a musical instrument; educating yourself; making healthy lifestyle choices; and practicing gratitude.

Something in ital to tell how to get a copy of the resource guide; or, better yet, box it.

SARAH GREENLEAF (sgreenleaf@jewishallianceri.org) is the digital marketing specialist for the Jewish Alliance of Greater Rhode Island and writes for Jewish Rhode Island.