Whether you are impacted by traumatic events close to home or natural disasters, contentious political discourse, bias-motivated incidents or acts of terror around the world, it’s natural to feel deeply affected by one or more of these incidents.
Be kind and gentle with yourself and others as we are all experiencing different emotional responses.
Taking active steps toward dealing with your feelings can strengthen your resilience and help you persevere. Here are some strategies and resources to help take care of yourself and others:
- Don’t hold it in: It’s normal to feel sadness, anxiety, fear, anger or a mix of those emotions given the turmoil in our world. It’s important not to hold it all in. Find ways to express your experience. Talk to a trusted friend, family member, or support person who can listen and help you feel safe and protected. Or, write or draw it out.
- Turn it off: 24/7 relentless media coverage can be toxic to your well-being. Constantly checking news feeds or other social media can increase your tension. Set aside specific times to check news and social media. When you do follow the news, stick to reliable sources and avoid rumors or speculation.
- Think twice before watching or sharing that video: Once videos of tragic events start to spread it’s easy to feel like you need to watch and share them to show that you care. You do not have to consume violent content or the constant news/social media feed to care about what is happening. If you do feel compelled to share, try to focus on the life of the person and share the positive things being shared by their friends and family.
- Get up and get moving: Tragedies can weigh so heavily on us that it makes it hard to move. As you can find the energy, it’s important to give yourself some activity and some distraction. If you can, the simple act of taking a walk, going to the gym, running some errands or playing a board game with friends can help us cope with tough feelings and feel better.
- Take care of yourself: Physical health and emotional connectedness can go a long way toward making you feel like yourself again. You will feel better if you get enough sleep, eat healthy, stay hydrated and get regular exercise. Drinking or partying to feel better might seem to help in the very short run but can leave you feeling depleted and lower.
- Stick to your routine: Maintaining your regular schedule of classes and activities, and taking care of your usual responsibilities as best as you can manage can help you feel engaged and reestablish a sense of normalcy and regularity. However be gentle with yourself. Lower your expectations of what all you can manage or get done when you are struggling with traumatic circumstances and events.
- Turn feelings into action: In addition to expressing your feelings, you may choose to turn them into positive action. Donating goods or volunteering can help you feel better and support the emotional health of others in your community. Find like-minded people or groups to help turn thoughts to action through online or community gatherings, peaceful protest and give and share mutual support.
- Get support if you need it: If you can’t stop thinking about the videos you saw or find yourself constantly distracted or having trouble functioning at school, work or home, having nightmares or flashbacks, it might be time to seek additional support.
- Look out for your fellow Rams: It’s important to look out for one another. Be particularly aware of warning signs that someone is feeling hopeless or acute distress. The signs could include withdrawing or isolating oneself, not sleeping or sleeping all the time, increased use of drugs and alcohol and taking about death and dying.
If you or someone you know if experiencing signs of distress, please reach out to a campus resource for support:
- Tell Someone: A reporting system for anyone with concerns about safety or mental health issues – either your own or someone else’s. This includes concerns about discrimination and harassment. You can reach the Tell Someone phone line during working hours (or leave a message after hours) at 970-491-1350 or use the online referral form. Call 911 if you believe someone is a threat to themselves or others.
- CSU Health Network: At the CSU Health Network, we are committed to supporting the health and well-being of all students, and upholding the Principles of Community– Inclusion, Integrity, Respect, Service, and Social Justice. It is our hope that these ideals provide a template for healing.
- Mental Health Services: A welcoming, supportive space in which students can truly be seen and valued in your entirety. For those whose experiences of marginalization and oppression add extra layers to your distress – you and all of your identities are welcome here. Your counseling fee (part of CSU student fees) provides access to a range of support services. Visit Mental Health Services on the 3rd floor of the CSU Health and Medical Center and we’ll work together to find out which services are best for you.
- Groups and Workshops: Research shows that nearly all people can benefit from group treatment and that group therapy is as effective, if not more effective, than individual therapy. Students can grow and flourish by connecting with others, learning new skills, and taking responsibility for making positive changes in their lives.
- Facilitated Group Discussion or Skill-Building: A CSU Health Network staff member can facilitate a group discussion or workshop to help process these events, build skills for resilience, deal with stress and improve well-being. Complete the online form to submit your request.
- YOU@CSU: An online portal to help you get connected to on-campus and online resources. This tool prioritizes your privacy and is available 24/7.
- SilverCloud Health– online modules based on Cognitive Behavioral Therapy that are free for students. Now might be the perfect time to boost skills to improve your well-being and manage anxiety and depression, improve your sleep or boost your body image. A variety of modules can be found on YOU@CSU or on the SilverCloud Health webpage. You can choose to work with a coach or on your own.
- Additional mental health support resources for students
- Student Case Management: If you are personally impacted by these events, Student Case Management can help you navigate academic, medical or health concerns and offer guidance on resources.
- Student Leadership, Involvement and Community Engagement (SLiCE): SLiCE provides an important link between students and their surrounding communities by bringing together student organizations, student leaders and student volunteers under one umbrella; making our campus a better community and a more involved place.
- Student Support Services for Undocumented, DACA & ASSET: Information and resources to support the academic and personal success of undocumented students.
- Office of International Programs: Support for immigrant and international students and scholars.
- Student Diversity Programs and Services: Programs and services designed to support students in a variety of ways and provide opportunities to successfully participate in, and contribute to, the diverse campus environment.
Additional Trauma Support Resources from the Jed Foundation:
- Coping with Religious Bullying
- Protecting your Mental Health from Violent Content Online
- Recognizing When Trauma Requires Professional Help
- Coping with Emotional Trauma
Content adapted from The JED Foundation and American Psychological Association
