Managing Anxiety and Stress During Genocide
The world we live in is unwell, so of course we are also unwell. That is an appropriate response to all that’s happening in the world right now in 2024. There are multiple genocides happening currently in Palestine, Congo, and Sudan because of western US imperialism. Of course you are having a hard time with this reality. While there may be no such thing as 100% safety right now, there may be some things you can do to access relative safety. Let’s do what we can to care for ourselves amidst the necessary activation in these grim times, so we can sustain our efforts for collective liberation.
Let’s greet you exactly where you are and add some skill to feel kind of okay for this moment.
Ways to reset your brainstem & let it know your body is okay right now
Slowly look at the space around you. Do a 360 rotation if possible. Let the eyes move first, then the head follows the direction of the eyes. If you look around fast, you will communicate to your brainstem that you are in danger. Slow is key.
Slowly look at the space around you and see how many [lines/circles/rectangle/whatever shape] or [blue/yellow/green/whatever color] you can count. Pick one specific thing to count.
Completing the stress response cycle
Many of us are stuck in a stressed state. If you’ve come into a moment of “the stressor is no longer in front of me for now”, it’s important you complete the stress response cycle and let your body know you are okay for now. When we don’t complete the cycle, our bodies think active threat is still happening and cortisol gets dumped into our bloodstream. This can lead to burnout, trouble sleeping, ruminating thoughts, and emotional exhaustion.
Ways to complete the stress response cycle:
belly breathing (4 counts in, 6 counts out; 20-30 times)
singing
sigh with a loud sound
huge crying/sobbing
rhythmic expression - drumming, dancing, stomping, rocking, swaying
belly laughs
consensual s*xual contact
visualization meditation with calming imagery
focus on soothing word repeatedly
creative expression - writing, crafting, cooking
interval exercise - like walking/sprinting
salutations to the sun yoga (5+ times) or tai chi
high brace - tense all muscles, then let go (20-30 times)
Community is also our biggest protection in times of highly activated states. If you’re in community - big cries, long hugs, and being funny together is the best way to complete the stress response cycle. If you have access to community, please create time for these things.
Signs you completed the stress response cycle:
goosebumps
trickly feeling down your back
yawning
shivers
jerks
spontaneous big laugher
peripheral vision gets better
you feel like a click inside you of “oh I feel better”
With the state of the world, our bodies will likely enter a new stress response cycle once one completes. So completing it 5-6 times a day will be helpful.