Bearing Witness To The War
The ongoing exposure to the atrocities taking place in Gaza has impacted the mental health of a staggering number of people all over the world, triggering depression, anxieties, panic disorders, substance abuse and more.
Social media has brought us visuals from Gaza that have led us down a path of reconnecting with our inner selves, questioning our values and igniting our empathy. We are often impacted by what we see, not what we hear, and confronting the ugly reality of the genocide has caused us to question our understanding of humanity, the world we live in, and our role in it. Triggering an existential crisis within us, it has been a useful tool, breaking boundaries that have pushed many of us out of our comfort zones to do some serious soul-searching.
Secondary Trauma
While we have been privileged enough to live far away from the war, we are still witnessing the violence unfold through our screens, and are suffering from survivor’s guilt due to secondary trauma. This can cause high levels of distress, sleep dysfunction, addictions, post-traumatic stress disorder (PTSD), and a deep sense of helplessness. Simple human joys such as having safety, food, and social activities are all difficult and painful knowing that others are deprived of the bare minimum.
The distress of secondary trauma through these ongoing graphic images is highly disruptive, as weIl as shuttering to our humanity, causing distrust, insecurities and the feeling of a complete loss of control. It is even more traumatising and damaging to people who struggled with pre-existing mental health conditions prior to the conflict in Gaza, impeding their treatment, worsening their symptoms and, in some cases, triggering new conditions.
What we see, we cannot unsee. We are not equipped to handle so much evidence of innocent people suffering through such graphic violence. It is overwhelming and shocking. Some of us have sunk into anxiety, depression and rage — all symptoms of survivor’s guilt, causing us to lose the ability for emotional regulation. Others have disconnected completely, acutely aware of their learned helplessness, and finding it simpler to disassociate from the reality.
Despair And Desensitisation
Feelings of despair have transformed and gone through various phases over the past year. The stages of grief are denial, anger, bargaining, depression and acceptance. Different people are stuck in different stages — and for some, it started before October 7th. Some risk becoming desensitised because what they are witnessing is beyond what they can process, and they shut off as a defence mechanism. But it is important to fight desensitisation, as it will foster long term mental health issues and dissociations. It is also catastrophic, as desensitisation is a way to normalise a behaviour that is inhumane and should never, ever be accepted. It’s a form of running away from reality. Avoid becoming desensitised by prioritising and embracing your core values, and staying consciously aligned and connected with them. Remember what humanity means — and don’t let yourself disconnect with that.
Positive And Negative Empathy
Finding that we are empathetic to the suffering of others, even though they are not our kin, is a great human quality. It is in fact a blessing to feel pain and empathy for what you see happening in Gaza — and it is a sad time when empathy is lost. However, empathy becomes negative when you become so overstimulated by the pain, need or suffering of others that you get overwhelmed, too involved, and unable to disconnect when you need to protect your wellbeing and mental health. You may then begin to neglect your needs, struggle from burnout, and fail to regulate your own emotions.
Remember that one of the most important safety rules in an aeroplane is that during emergencies you put the oxygen mask on yourself first before you help others. In a similar manner, it’s important to focus on keeping our minds and bodies as healthy as possible so that we can then show our solidarity and provide aid in whatever capacity we can. Recognise that you have limits, and that there are things that are beyond your control. In the meantime, protect your energy through self-compassion and self-validation. Every drop in the bucket makes a difference.
Healthy Outlets For Healing
Finding ways to manage the constantly-recurring secondary trauma while also remaining present in our day-to-day lives looks different for everyone, as we all adapt to distress in our own ways. I advise people to adopt healthy lifestyles, exercise to help release anger and stress, learn to regulate their emotions with the help of a therapist if needed, and remain aware of what is still going on without obsessing about it. Set time to discuss the war, and time for stepping away from the television, social media and content centring on the ongoing violence. Try to focus on spirituality and wellbeing practices such as yoga classes, going for walks and joining healing circles. Don’t isolate yourself; surround yourself with those who are like-minded to release tension and vent in a safe space. It can be very healing, as well as freeing, to have your voice, fears and emotions heard while remaining open to feedback from those around you. It shows you that you are not alone, gives you the emotional validation you need, the outlet to vent and the opportunity to learn skills from others about how they are coping with the trauma.
There are opportunities for everyone to help in their own way and capacity, whether it’s by making donations, volunteering online for various opportunities, attending group sessions with similarly-minded individuals, or using their skills and strengths to raise awareness.
One Day At A Time
It is very difficult to overcome this genocide because it is ongoing; it cuts to the core of our humanity. Today, I will post, donate, volunteer and do as much as I can to help raise awareness about the crisis and rally more support for the cause. Then I will sleep, eat, exercise and socialise to get support and rehabilitate. Sometimes I will follow the events as they are happening live, and sometimes I will take moments to disconnect. Throughout everything, I will keep hope that good will prevail. These atrocities will end, for no evil thrives forever. It’s necessary to hold on to hope — and I advise everyone to look for signs of humanity as we all witness the horrific violence from the sidelines. In my own support group, a friend sends a daily greeting that reads, “Good morning, one day closer to freedom...”. And yes, each day, as painful as it is, is a day closer to the end of this genocide.
As long as the violence and oppression continues, feelings of helplessness, hopelessness, loss of control, sadness and anger will persist, and we have to learn how to handle them day by day. Some days we succeed, and on others we learn to bear our grief until the next day.
From the September 2024 issue of MOJEH
