Coping with Tragedy in the News

Recent tragedies have many people reeling emotionally. While there are many simple things that can be helpful, here are a few brief reminders of things that can down-regulate that intensity. I'll use the acronym B.R.E.A.T.H.E.

Breathe. Long, slow, deep breaths can help re-regulate a nervous system that has been hijacked by alarm signals.

Repeat: “Right here, right now, in this moment, I am safe.” Our minds often take us to the what-ifs. Wrangle your brain back to the present moment.

Express. Whether it's talking, writing, or an artistic or creative activity, allow yourself to express what you're feeling. Be gentle with yourself for what you're feeling. It is normal and reasonable to feel deeply and intensely after a tragic event.

Act. Find something simple that allows you to regain a sense of agency. Give blood. Start a ripple effect with a random act of kindness. Make a point of smiling at someone today.

Take a break. Give yourself permission to turn off the news or scroll past the newest update about the tragedy. There is nothing good or noble about constantly immersing yourself in the pain.

Have faith. Have faith that balance can be restored, that life can continue, and that those who are grieving loved ones can find their way again. Trust that there can be joy and meaning on the other side of this.

Exercise. Any physical activity can produce endorphins, which can help with pain relief (emotional and physical.) Gift yourself with that.

Above all, if you find yourself struggling to regain balance, reach out and ask for help.

<3

~Dr. Kerri