By Sayema Zulfeqar
The past two months have been profoundly unsettling and turbulent for humanity. As we collectively mourn the loss of innocent lives in Palestine, many of us have experienced emotions ranging from anger, helplessness, and anxiety to numbness and even guilt. “I haven’t slept well since October 7th,” says Aaesha, a psychologist in Canada. “I feel guilty enjoying a meal while someone in Palestine may be starving.” Our emotional states significantly impact our daily lives—our work, decisions, relationships, and overall well-being. Like Aaesha, many of us are navigating subconscious trauma in this new shared reality.
Understanding Vicarious Trauma:
‘Vicarious trauma,’ also known as ‘secondary trauma,’ was coined in 1980 to describe the exhaustion—both physical and psychological—experienced by healthcare professionals closely working with trauma survivors. While initially limited to these professionals, the term has broadened. It now encompasses anyone experiencing somatic, psychological, emotional, or spiritual discomfort from witnessing devastating scenes in Palestine on social media. Vicarious trauma, therefore, is a natural response to seemingly unnatural circumstances.
Signs of vicarious trauma in response to the ongoing crisis in Palestine can include:
- Feeling numb, detached, or angry
- Intense sorrow or pain
- Feelings of guilt or shame
- Pessimism or loss of hope
- Difficulty sleeping
- Irritability, mood swings, or anger outbursts
- Trouble concentrating
- Loss of interest in once-enjoyed activities
- Questioning life’s purpose
What is Vicarious Trauma?
The term ‘vicarious trauma,’ also known as ‘secondary trauma,’ originated in 1980 to describe the physical and psychological exhaustion experienced by healthcare professionals closely working with trauma survivors. Initially linked to first aid respondents or therapists witnessing their clients’ trauma directly, in recent times, this term has expanded to include everyone experiencing somatic, psychological, emotional, and spiritual discomfort due to witnessing distressing scenes from Palestine on social media. Despite being miles or continents away, our hearts are connected by threads of compassion, fostering a shared experience of trauma.
Navigating Vicarious Trauma
Grief is an inevitable part of life, one we must learn to cope with rather than escape. Radical acceptance, a concept in psychology, signifies that healing commences when we stop fighting reality and instead muster the courage to face it head-on. “I immerse myself in work to avoid falling apart,” shares Zara, a final-year Masters student. “I want to pretend that nothing has changed since October 7th.”
Many of us grapple with coming to terms with the ongoing events in Palestine, understandably so. However, in attempting to cope, we often seek distractions that provide temporary relief. Grant yourself permission to embrace challenging emotions. Validate and understand these feelings, identify their roots, name them, and express them appropriately. A strong support system can significantly improve mood and mental well-being by providing a safe space for sharing emotions.
Practising stress-management techniques such as deep breathing exercises, physical activity, meditation, spending time in nature, and reflective journalism can effectively alleviate stress. Consider picking up a new skill or revisiting a forgotten hobby. Prolonged exposure to stress heightens the risk of various health issues including depression, anxiety, inflammation, and cardiovascular problems. Mindful consumption of digital content is crucial as excessive screen time can exacerbate anxiety, undermining coping mechanisms.
If significant distress persists, seeking professional help is advisable. Find a competent and culturally sensitive therapist who can validate your feelings and facilitate a healing environment.
In this altered reality, it’s crucial to recognize that prioritizing your well-being and that of your loved ones during crises does not diminish support for the cause in Palestine. Grieving varies daily, and there’s no standardized approach. By tending to your needs and those around you, your compassion and advocacy efforts persist. As long as you nurture yourself, your capacity for empathy and commitment remains unwavering.
Sayema Zulfeqar is a psychologist based in Vancouver, Canada.