As race riots flare up around the United Kingdom and in Ireland, it's easy to feel overwhelmed or unsafe. Thankfully, the spirit of the country is not with the rioters.
There is no doubt that the current race riots are intense and can override feelings of safety. This can make us feel on edge and in a constant state of unease. It can also remind us of past situations that felt threatening.
You may have been told to be vigilant but what does that mean? And what can you do if you feel overwhelmed? What can you do to relieve your anxiety during the riots?
Be mindful of how much news you watch or read.
If you find that the news sends your heart racing or your shoulders begin to feel tense, try to stop watching or reading the news. We are never immune to chaos or despair. If images haunt you or you feel unsafe, it's time to take a break from the news. Feelings such as anxiety or shock begin to decrease as you begin to disconnect.
Practice good self-care.
Looking after your physical needs helps your mental health too. Eating healthy foods and getting enough sleep help to build feelings of strength and resilience. This is because trauma places stress on our bodies. Taking care of our bodies helps to alleviate this stress.
Talk to friends and family for support.
Talking helps to make sense of chaos, weaving the pieces of a story together, and making sense of the feelings you have. Friends and family can also help you feel less isolated or alone.
Be vigilant when moving through hot spots.
If you need to move through hot spots for riots, remember to stay vigilant. Leave work early before any planned peaceful protest, which can attract hecklers. Notice the people around you. Be prepared to adapt as you need to. Know how to exit an area quickly.
Avoid places where police and security force actions are in progress.
With attacks taking place against law enforcement officers, sometimes without political motive, it's important to stay clear of danger zones. Speak about flexible working hours or places so that you can work from where you feel safest.
If counter-protesting (showing solidarity) in public, have a friend or family member with you.
Anti-racism protests have offered great benefits to marginalised communities. Prejudice is challenged by unity. But if you wish to show solidarity, do so in groups, with family or friends to support you.
Your first goal is to ensure your own safety. A friend can call for help if you need support. Let people at home know where you will be and when they will hear from you again.
Should you feel you’re in danger or you see a crime occurring, contact police.
Don't try and challenge anybody who makes you uncomfortable. The police have also requested that you ask for assistance rather than remove any hate-related posters.
Seek help.
If you feel anxious or irritable, and these feelings prevent you from completing tasks or impact your relationships, it is helpful to talk to a therapist.
Sometimes a stressful situation can remind you of painful past events. Should you experience painful memories, feel strong emotions that don't make sense to you, or feel as though you are tense, jumpy, can't relax, or wish to withdraw from other people, a therapist can help you.
And of course, seek therapy to talk about the current political climate and the impacts it’s having on you.
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