It may be disturbing to hear about violence in a country where you once lived, worked, or have family, friends, or cultural ties. Common reactions include:
- Feeling vulnerable and insecure. Watching these events on the news or hearing about them from witnesses may affect your sense of personal safety and security. You may find yourself worrying more about family members — especially children — when they are not with you.
- Fear of the unknown. Violence is a reminder that you can’t control the behavior of others. You may feel uncomfortable in public places or in settings that remind you of the event. You may also worry more about family members.
- Range of thoughts and feelings. You may feel a wide range of emotions, including sadness, anger, guilt, frustration, and dread. Some people may need to talk about recent events, while others may prefer to avoid the subject.
- Avoiding feelings. To cope with immediate stress, people sometimes deny their feelings. While this can be a useful short-term strategy, emotions will eventually emerge in other ways. You may experience your reaction through physical symptoms, hyperactivity, or working too much.
- Delayed reactions. If you have suffered trauma in the past, you may re-experience your emotional responses from that event.
- Relating to the experience of those still living in the other country. If you or someone you know is directly impacted, or if you identify in some way with the people who were affected, you may have more intense reactions. You may be preoccupied with worry about people you know, even if you have lost touch with them, and feel a strong need to check in with them.
If you or someone you know is struggling with events in another country, these steps may help:
- Be accepting. Don’t judge emotional reactions or strong feelings as right or wrong. Upsetting events can trigger thoughts and feelings, and everyone will react differently.
- Connect with others. Talking with friends and family is often comforting. When others come to you, listen to their concerns and assure them of your care and your commitment to safety (this is especially important for children).
- Limit media exposure. If you are feeling overwhelmed by news reports or social media updates, step away from your devices. Take a walk or engage in a relaxing activity instead.
- Take precautions. Focusing on practical safety tips may help you regain a sense of control. It might reassure others, too.
