Building Resilience in Times of Crisis: Coping Strategies for Collective Trauma

In recent weeks, our nation has faced a series of profound crises, from the devastating wildfires in Los Angeles to the tragic plane crash over the Potomac River in Washington, D.C., which claimed 67 lives. These events, compounded by ongoing political tensions, have significantly impacted the collective mental health of our communities and we are seeing and feeling it, too. As health psychologists based in Washington, D.C., we recognize the importance of understanding and addressing the psychological effects of such crises. Below are some ideas for coping that go beyond the typical “limit your media exposure” advice.

‍Understanding the Psychological Impact of Crises

‍Crises, whether natural disasters, accidents, or political upheavals, can lead to a range of emotional responses, including anxiety, depression, and post-traumatic stress. The unexpectedness of these events can overwhelm an individual's usual coping mechanisms, leading to a state of psychological disequilibrium. Common psychological responses to a crisis include: insomnia, guilt, nightmares, anger, emotional numbing (for example, self-medicating with drugs/alcohol/social media), inability to concentrate or focus, irritability, appetite/eating changes, physical symptoms (stomach ache/headache).

‍Strategies for Psychological Resilience

‍Building resilience is essential for navigating the emotional aftermath of crises. Here are some innovative strategies to consider:

1. Reframe Uncertainty as an Opportunity

‍Uncertainty fuels anxiety, but shifting the narrative from fear to possibility can help regain a sense of control. Instead of viewing crises as purely negative, actively seek what can be learned or gained from the situation, whether it's strengthening relationships and support networks, looking for the helpers (as Mr. Rogers wisely taught us years ago), or discovering new priorities or ways to get engaged.

2. Create a Psychological Emergency Toolkit

‍Much like a physical emergency kit, assembling a psychological first-aid kit can provide comfort and stability in moments of distress. This might include recorded affirmations, a playlist of soothing music, guided meditation recordings, or a handwritten letter to your future self that offers reassurance and perspective. Perhaps a colorful journal, a warm blanket, or a favorite pair of slippers can provide creature comforts. A go-bag of sorts, but this one is for your mental health needs.

3. Engage in Intentional Distraction

‍While emotional avoidance can be unhealthy if done too often (think doom scrolling!), learning to strategically shift focus can be a powerful tool for resilience. Activities that require full mental engagement, such as learning a new skill, working on a creative project, or playing logic-based games, can provide a temporary mental break from distress while fostering a sense of achievement. Ask some friends to come over for a game night, learn to cook a new meal, or immerse yourself in an art project.

4. Develop Micro-Routines for Stability

‍Large-scale disruptions can make life feel chaotic. Establishing micro-routines—such as making tea in a specific way, writing a three-sentence journal entry each morning, making your bed, or taking a short daily walk—can create moments of normalcy and predictability, helping to anchor emotional stability during turbulent times.

5. Build a Crisis Response Network

‍Identify a small, trusted circle of people you can rely on for emotional and practical support. Discuss potential crisis scenarios in advance and set up a system for mutual check-ins, resource-sharing, or simply providing reassurance when needed. Knowing you have a structured support system in place can significantly ease psychological distress.

6. Use Symbolic Closure to Process Trauma

‍When crises disrupt life unexpectedly, engaging in symbolic closure rituals can help facilitate emotional processing. This could involve writing a letter to what/who was lost (even if not sent), planting a tree as a tribute, or creating an artwork that represents transformation and resilience.

‍Conclusion

‍Navigating the psychological impact of crises requires a multifaceted approach that includes personal coping strategies, community support, and professional guidance. By fostering resilience and seeking appropriate resources, individuals and communities can emerge stronger and more connected in the face of adversity.If you or someone you know is struggling with the aftermath of recent events, please reach out to us or other mental health professionals in your area. Remember, seeking help is a sign of strength, and support is available.

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Photo by Kevin Bidwell