Coping With Global Crisis
Here are some strategies to help you reduce stress and maintain emotional well-being while experiencing a world of trouble.
Dear Caregivers,
I consider myself a basically optimistic person, but sometimes I feel as though the news from around the world is so shocking and terrible that I go into a bit of a state of shock myself. From the outbreak of warfare to political deadlocks to worldwide poverty and disease, it can be overwhelming when it seems to come down on us all at once.
As a caregiver, your role is emotionally challenging enough as it is, but it is even more so if you are trying to remain calm amidst a torrent of global crises and distressing news.
Here are some strategies to help you reduce stress and maintain emotional well-being while experiencing a world of trouble:
Cut Down On Social Media: While it's important that you stay informed on events, a continuous exposure to horrific news images and narratives can be overwhelming. Remember that social media sites earn money from monopolizing your attention, and so they purposely feed you information that is designed to outrage and upset you. Designate specific times to check the news, and limit yourself to confirmed, reliable sources of information.
Stay Active: Engaging in regular physical activity — even if it’s only a short walk — can work wonders in helping reduce stress and anxiety. Make time for you to do your favorite activities, hobbies, and interests, which can be a helpful distraction and give you a sense of normalcy.
Prioritize Healthy Eating and Sleeping: Make sure to maintain a regular sleep schedule and keep off news feeds prior to bedtime. At the same time, make sure you eat a balanced diet, avoiding processed food, excessive caffeine, and sugar, all of which can make you feel jittery and anxious.
Stay Connected: Seek out the company of friends and family, and share your concerns with them. If it all feels too overwhelming, consider getting help from a therapist or counselor. Make sure you talk to you NAN Navigator about your options.
Practice Gratitude: Keeping a gratitude journal, or simply taking a moment each day to reflect on the positive aspects of your life, can shift your overall perspective on life and reduce your stress levels.
Take a Deep Breath! We often talk about Taking Your Oxygen First, and that is exactly what you need to do if you feel yourself getting anxious. That's because a "relaxation breath" will quickly quiet your body and move your mind back to a healthier state. To do that, take a deep breath inwards, through your nose, while you silently count “one, two, three”. Then breathe out slowly through your open mouth while you count from one to five. Repeat as often as necessary, but with that first breath your heart rate will already begin to slow down, your blood pressure will become lower, and your mind will be quieter!
Remember, everyone has their unique way of coping with a troubled world. Find what works best for you, and remember to be patient with yourself during these challenging times. Here are some more suggestions on how to cope:
Strategies to Reduce Caregiver Anxiety:
It’s important to understand that anxiety is triggered by physical reactions to the stress signals that the body receives. Here’s how to reduce these effects.
How to Practice a Daily Meditation:
Over the last several decades extensive scientific research has shown that as little as 20 minutes of daily meditation has dramatic effects on your mental and physical health. Here’s how to start.
Keep a Daily Gratitude Journal::
Journaling has shown to provide relief from grief and anger, reduce depression, improve self-care, and enhance relationships. Here’s how to begin.
Remember, if you can’t find the information you need on our website, you can always “Ask NAN” by clicking on this link.
Best,
Rosemary D Laird, MD, MHSA
Founder and Chief Medical Officer
“Hardships often prepare ordinary people for an extraordinary destiny.”
— C.S. Lewis
