Part 20: Navigating Emotional Impact and Release
May 3, 2024
Welcome to Part 20 of
Making Lived Experiences Matter. In this post, we delve into how to manage the emotional impact of distressing news and events, particularly when they strike close to home.
Understanding Emotional Impact
Life is full of events that can profoundly affect us, even if we aren't directly involved. Recently, a tragic incident occurred near me—a newborn baby was abandoned and died. This event has deeply impacted me, highlighting the importance of addressing and releasing our emotions.
The R.U.L.E.R. Framework Revisited
To navigate these intense feelings, let’s revisit the R.U.L.E.R. framework:
- Recognition: Acknowledge the physical sensations and emotional discomfort you're experiencing. For me, this included heart palpitations, stomach discomfort, and feelings of sadness and anxiety.
- Understanding: Identify what changes or events around you are causing these sensations. Understanding the context helps in processing the emotional impact.
- Labeling: Accurately name the emotions you're feeling—whether it's sadness, anxiety, or anger. Labeling helps in managing and communicating your feelings effectively.
- Expressing: Find healthy ways to express your emotions. In my case, recording a video and talking about it helps in releasing these feelings.
- Regulation: Implement strategies to stabilize your emotional state. Grounding exercises, deep breathing, and physical self-care can aid in regulating your emotions.
Coping with Distressing News
When confronted with distressing news, like the incident near me, it’s crucial to:
- Recognize and Acknowledge: Be aware of how such events impact you physically and emotionally.
- Understand: Reflect on the external factors contributing to your emotional state.
- Label: Identify and name your feelings—whether it’s sadness, anxiety, or anger.
- Express: Share your emotions in a constructive manner without overwhelming others.
- Regulate: Use grounding techniques and self-care practices to return to emotional equilibrium.
Community and Self-Care
It's important to process these events without falling into blame or shame. Instead, focus on community support and self-care. Reflect on how such incidents affect you and your surroundings, and consider ways to support those in need and strengthen community ties.
Final Thoughts
Experiencing and processing distressing news is a part of life. By following the R.U.L.E.R. framework, we can better manage our emotional responses and foster a supportive community.
Thank you for joining us for this important discussion. Let’s continue to support each other and take care of our mental health.
If you found this post helpful, please like, share, and subscribe for more content.
