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Civil Unrest and Your Mental Health

News
18 July 2021
With the constant deluge of information, dramatic visuals and social commentary, our mental wellbeing can be negatively impacted. From recognising the signs of trauma to how and where to seek help – we provide advice on how to deal with the violence.
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In recent days, South Africans have been bombarded with non-stop news coverage of the looting and violent protests in KwaZulu-Natal and Gauteng. With live reporting from the various hotspots across the country to in-depth analyses from several political and economic experts, the unrest has been the single most talked-about topic this week. But with the constant deluge of information, dramatic visuals and social commentary, our mental wellbeing can be negatively impacted. From recognising the signs of trauma to how and where to seek help – we provide advice on how to deal with the violence.

SIGNS OF TRAUMA

Many citizens currently find themselves unable to access food, fuel and basic health services as many shops, clinics and fuel stations have been left smouldering. Numerous residents are also facing an uncertain future as thousands of jobs have been lost in a matter of days. It’s important to be aware of your emotions and how you deal with those emotions to ensure you remain in control of your mental health. These are some signs to look out for if you suspect you or a loved one is experiencing a form of trauma:

In Adults

  • Nightmares
  • Difficulty sleeping
  • Changes in appetite
  • Unexplained anxiety and fear (sometimes resulting in panic attacks)
  • Unexplained irritability, agitation or anger
  • Feeling jumpy or easily triggered
  • Lack of energy or feeling tired all the time
  • Feeling depressed or sad in general
  • Crying more than usual
  • Withdrawing from everyday life
  • Struggling to concentrate
  • Feeling overwhelmingly worried about those you love
  • Intrusive negative thoughts
  • Lack of interest in activities you used to enjoy

In Children

  • Sudden separation anxiety
  • Crying and/or screaming a lot
  • Lack of appetite and losing weight
  • Having more nightmares than usual
  • Wetting the bed
  • Difficulty concentrating at school
  • A notable change in behaviour
  • Becoming withdrawn from family and friends
  • Lashing out
  • Bullying other children
  • Struggling to fall or stay asleep
  • Becoming depressed, suicidal or developing self-harm behaviour (in older children)
  • Substance abuse (in older children)

DEALING WITH IT

Talk About It

It’s vital to express your feelings and voice your concerns. When speaking to non-professionals (such as loved ones), it’s important to be mindful of the fact that they are most likely also experiencing their own anxiety and trauma and might not be able to provide the emotional support needed. Should this be the case, it’s better to reach out to a professional counsellor (see details below).

Switch It Off

With 24-hour exposure to the news and latest developments – whether it be through social media, television, radio or print – it can become overwhelming. Know when to simply switch off the telly or log out of social media accounts and take regular breaks from the influx of info.

Have Limits

Ensure that the people around you know whether or not you are willing and open to discussing current events. Make a concerted effort to tell family, friends and colleagues that you don’t want to talk about the unrest and ask nicely for them to either change the topic or rather exclude you from the conversation.

Get Busy

A constructive outlet is vital in staying grounded. Whether it’s cleaning the house, focusing on a DIY project or getting creative – ensure you have an outlet that will keep your mind busy.

Get Physical

When you are exposed to non-stop negative input, it’s tempting to simply curl up in a corner and stay there until things blow over. However, it’s crucial that you stay physically active and maintain a healthy diet throughout.

Have a Safety Plan

If you’re truly worried about your and your loved ones’ safety, you can discuss a basic safety strategy to set your and your loved ones’ minds at ease. It not only ensures everyone knows what to do should you find yourselves in a similar situation in the future, but it also gives you a sense of control.

TALKING TO CHILDREN

While it’s easy for adults to make sense of the chaos, children most likely don’t understand why everyone is anxious and their daily routine has changed. It’s important to have an honest and calm discussion with your children to make sure they not only feel safe but also realise that what they are feeling is normal.

  • Stay calm and be acutely aware of your own reactions while around your children.
  • Be honest and answer questions as directly and simply as possible. It’s also okay to admit to not knowing the answers to some questions.
  • Check in with your children regularly to ensure they are coping. Ask open-ended questions like “How are you feeling today?” instead of “Are you feeling okay?”, or “What do you want to talk about?” instead of “Do you want to talk?”.
  • For younger children who are unable to articulate their feelings, you can use drawings and music to help them express themselves better.
  • Ensure your children understand/s that home is a safe space where they can talk about their feelings and ask questions without feeling guilt or shame.
  • Limit what your children are exposed to and, when exposed to civil unrest content, it’s important to explain to them what is happening and deal with the accompanying emotions as soon as possible.
  • Avoid speaking negatively about police, paramedics, government, healthcare providers and other first responders in front of your children.
  • Constantly remind your children that they are safe and being taken care of.
  • Find something you can do together as a family to keep your children distracted. Whether it’s baking, building something, playing games or cleaning the house – having a common goal reinforces the idea that the children are not alone.

FIND SUPPORT

If you or a loved one needs emotional guidance and support, you can contact any of the following organisations for free counselling:

SADAG

Adcock Ingram Depression and Anxiety Helpline

  • Call: 0800 70 80 90

Cipla 24-Hour Mental Health Line

  • Call: 0800 456 789
  • WhatsApp Chat Line: 076 882 2775

Lifeline South Africa

  • Call: 0861 322 322

Dr Reddy’s Helpline

  • Call: 0800 21 22 23

Suicide Crisis Line

  • Call: 0800 567 567

Akeso Crisis Helpline

SOURCES: SADAG | Child Mind Institute | Life Heroes

Photo: Pawel Janiak