Coping during challenging times

Understanding emotions during challenging times

Emergencies and crises can bring a lot of difficult emotions. You may feel stressed and overwhelmed by everything that is happening around you. In times of uncertainty you may have been hurt in recent protests, or yourself or have seen or heard of friends and other young people getting hurt or even losing their lives. It is normal to feel intense emotions during such times. 

You might experience feelings like: 

It’s completely normal to have strong emotions like these.

Emotions help us understand and react to situations.

Fear, for example, tells us to stay safe, while sadness helps us mourn and heal.

These emotions do not need to be avoided and often decrease naturally over time. 

Ways to cope with strong emotions 

Look After Your Body and Mind

Write Your Feelings Down

Why It Helps:

Writing down your feelings can help you process and understand them better. It provides an outlet for your emotions and can make them feel less overwhelming. 

Problem-Solving

Why It Helps:

• Problem-solving can help you feel more in control and reduce feelings of helplessness. By focusing on solutions, you can manage your stress and anxiety more effectively.

Instructions:

• Categorize Issues: Divide your problems into two categories: "Things I can do something about" and "Things I cannot do anything about." 

Things I Can Do Something About: 

These are issues you have some control over. For each problem, try to:

1. Define the Problem

Clearly state what the problem is in simple terms.

Example:  "I am feeling scared because of the violence I witnessed during the protests."

2. List Possible Solutions 

Brainstorm different ways you could address the problem. Don't worry if some ideas seem silly; the goal is to generate options.

Example: Talk to a trusted adult about what I saw and how I feel.

Spend time with friends or family in a safe place.

Engage in a calming activity like reading or drawing.

3. Evaluate Solutions

List the good and bad aspects of each solution. Consider the feasibility and potential outcomes.

Example: Talk to a trusted adult:

Good: Provides emotional support and understanding. 
Bad: Might be difficult to start the conversation.

Spend time with friends or family:

Good: Feeling of safety and support. 
Bad: Might not always be possible if they are busy or far away.

Engage in a calming activity:

Good: Helps distract and calm the mind. 
Bad: Might not fully address the emotional impact.

4. Pick One to Try

Choose a solution to try. If it doesn't work, go back to your list and try another one.

Example:  Start by talking to a trusted adult and see if it helps. If not, try spending time with friends or family.

Relaxation and breathing exercises

1. Deep Breathing

Why It Helps:

• Calms the mind and body by reducing stress and tension.

Instructions:

• Sit or lie down comfortably.
• Breathe in through your nose, letting your belly fill with air.
• Exhale slowly through your mouth.
• Place one hand on your belly and the other on your chest. Your belly should rise more than your chest.
• Repeat for several minutes.

2. Quick Muscle Relaxation

Why It Helps:

• Relieves tension in the body.

Instructions:

• Sit comfortably and close your eyes.
• Breathe in slowly through your nose and out through your mouth.
• Make a fist, hold for a few seconds, then release.
• Notice the tension leaving your body.
• Repeat with different muscle groups.

3. Imagining a Safe Place

Why It Helps:

• Creates a sense of peace and safety.

Instructions:

• Sit comfortably and close your eyes.
• Imagine a place where you feel safe and calm.
• Focus on the sights, sounds, and sensations of this place.
• Breathe deeply, imagining the air is filled with peace and calm.

4. Using Your Senses

Why It Helps:

• Grounds you in the present moment.

Instructions:

• Sit quietly and breathe slowly.
• Look around and name 5 things you can see, 4 things you can hear, 3 things you can feel, 2 things you can smell, and 1 thing you can taste.