Over the last week, it’s been impossible for me not to read, watch, or think about the war in Ukraine.
And when I do think about the war, it leads to dreadful thoughts and images in my mind and heavy, uncomfortable sensations in my body.
But I’m sure the physiological and psychological discomforts I’m experiencing pales in comparison to what the people of Ukraine are going through right now.
Using Moderation to Find Balance
Despite my mental and emotional absorption with the war, I still try to balance my desire for being informed about world events without being overwhelmed by them.
Here’s what I’m doing to keep myself informed yet grounded enough to fulfill my daily responsibilities.
1. Placing limits on how much news I consume, how I consume it, and from where. I’ll watch the news, but when the images seem too much, I turn my attention toward print form. And when I find that I’m reading about the same thing over and over again — if the information appears redundant — then it’s a sign that I’ve had enough news for one day. As with everything in life, there’s a limit to how much one should consume.
2. Ask yourself, “What can I do about this now?” When I read about tragedies and hardships experienced by others, I try and think about what I can do to help. Perhaps I can donate my time or money to a particular cause, or maybe I can create some content – a blog or video post, or maybe a piece of art that expresses my feelings. Or I can say a prayer and devote moments of silence and positive thoughts directed toward those who are suffering. Whatever you decide to do, doing something can help alleviate some of the distress you’re feeling.
3. Remember BREATHERS. A few months ago, I recorded a video entitled “How to Manage Stress and Worry in Difficult Times.” You can find it here. Without getting into too much detail, here’s what the acronym stands for:
- Breathe – Deep breathing helps to calm the mind and body.
- Relationships – Connecting with others can reduce stress.
- Exercise – Exercise helps to rid the body of cortisol, a stress hormone.
- Acceptance – Accept what you can’t control.
- Thinking – Balance your thinking: notice the tragedies and look for the helpers.
- Hope – Hope reminds us that things will get better.
- Eating – Healthy foods can help to manage your mood.
- Routine – Routine helps to keep us focused on the present moment.
- Spirituality – Spiritual beliefs and practices help with grounding, acceptance, and hope.
Summary
It’s painful to see and hear people suffer. But it’s also necessary to accept that suffering will continue, whether on a small or large scale: Wars, genocides, floods, fires, and global pandemics. Suffering is part of the human experience.
And through it all, we need to remember that humans have pushed through, and we will continue to do so.
Your job is to make sure that you are doing your best to stay grounded, balanced, calm, and hopeful.
I hope this post helps with your ability to stay informed, but not overwhelmed.
Richard