Are you frustrated & angry because of what is happening in Gaza?
Dalia Khirfan
With the recent escalations in Gaza- Palestine, many of us are feeling fear, anxiety, and nervous pressure, especially those following the events. They are experiencing poor mental states such as frustration, depression, and adjustment disorders due to the challenging conditions we are living in. This can result in certain behaviors and, in most cases, physical pains and illnesses because of continuous exposure to harsh content, such as images of corpses and body parts, screams, and violent events.
The number of martyrs of the Al-Aqsa Flood since the beginning of the events on October 7, 2023
According to recent reports from Al Jazeera news channel, the number of martyrs in the Al-Aqsa Flood has reached no less than 15,207, including more than 6,150 children, equivalent to the death of a child every ten minutes! There are still at least 6,800 people under the rubble since the beginning of the events on October 7, according to the statement of the Ministry of Health in Gaza. The number of injuries has also risen to more than 40,652 since the start of the bombardment, with 70% of them being children and women.
Given the magnitude of the tragedy we are currently experiencing, how can we not closely follow the news minute by minute?
What is the impact of continuous exposure to visually harsh content on the body?
Despite not being physically present in the actual event, continuous exposure to visually harsh content triggers the same psychological responses as exposure to actual danger. It stimulates the involuntary nervous system to prepare for self-defense through fight, flight, or freeze responses. This state of alertness can lead to maladaptation or post-traumatic stress disorder, hindering the ability to cope and continue with normal life.
What is Adjustment Disorder?
Adjustment Disorder is described as a weakness or loss of ability to adapt to certain events, significant changes, or radical shifts that an individual may go through at a certain stage in their life. While it is natural for most people to experience unsettling events and radical changes on various levels, the response to psychological stress resulting from such events varies from person to person. While some can adapt and control their emotions and mental state, others may struggle to overcome the stage, being stuck in a negative psychological state that affects them and limits their ability to perform and function, possibly even impacting sleep.
What are the causes of Adjustment Disorder?
Various factors contribute to the development of Adjustment Disorder, and some events or changes can exert greater influence if they find a conducive environment in individuals. Life experiences, personal characteristics, and mood state can enhance the susceptibility of some individuals to experience Adjustment Disorder at a higher rate than others can.
The problems and changes that manifest in people's lives and persist over time, robbing them of their ability to adapt and cope, are diverse. These include wars and conflicts, work and study pressures, loss of a loved one, illness or undergoing treatment with visible side effects such as chemotherapy, retirement, financial difficulties, the spread of a pandemic or natural disaster, marital conflicts, and subsequent problems such as divorce.
It is worth mentioning that events or changes that occur in people's lives and lead to Adjustment Disorder can also be positive, such as childbirth, marriage, moving to a new home, and the accompanying developments that impose themselves and some individuals may struggle to adapt to.
What are the symptoms of Adjustment Disorder in adults?
Adjustment Disorder is accompanied by a range of symptoms that rarely persist for more than 6 months. The symptoms or manifestations of maladaptation vary from person to person, with some of the prominent ones being:
1. Sadness and depression
2. Physical pains (such as recurring headaches, stomach pains, neck pains, etc.)
3. Continuous fatigue
4. Pessimism
5. Frequent crying or easy tearfulness
6. Sleep difficulties (insomnia)
7. Inability to communicate with others
8. Excessive sleep
9. Loss of appetite
10. Severe irritability
11. Sharp mood swings
12. Anxiety attacks
13. Overeating
14. Panic attacks
15. Digestive problems
16. Difficulty performing or accomplishing daily tasks
17. Loss of enthusiasm for life
18. Impulsive or reckless behaviors and more.
It is also possible for children to be exposed to these distressing scenes; the environment they live in easily influences them. However, there is a significant difference between children and adults in how they are affected. Children live in their own world and think differently from adults, unable to comprehend those negative and harmful feelings that will be stored in their subconscious minds. Consequently, this may lead to psychological disorders manifesting as physical symptoms. Children do not know how to express these feelings as adults do, and among the prominent physical symptoms are:
1. Headaches
2. Abdominal pain
3. Involuntary urination
4. Fear and anxiety about things that were previously normal for them
5. Loss of appetite
6. Nail biting
7. Reluctance to go to school
8. Unwillingness to play or talk with friends
9. Decline in academic performance, and more.
Therefore, parents should distinguish between raising awareness among their children about current events in Gaza and explaining the situation to them, and exposing them to scenes of violence and killing that will negatively affect their health.
What are the practices that help lighten the symptoms of adjustment disorder?
If events are unfolding at a faster and larger pace than we can bear, we can still follow the news but in a different way that does not harm us or make us feel guilty.
1. Gradual News Monitoring:
Do not follow the news all at once; take breaks from time to time.
2. Limit Exposure to Graphic Content:
Exposing yourself to secondary psychological trauma will not help you or the real-life victims. You need your energy and psychological resilience to provide ongoing assistance.
3. Avoid Watching the News Alone:
Consume information and news with others, express your anger, distress, and any feelings you have. This will help you regulate your emotions and reactions.
4. Avoid Engaging in Heated Arguments:
Fruitless arguments and heated debates drain your energy and increase feelings of distress and anger. Preserve your energy for what matters most.
5. Diversify Support Channels:
Support is not limited to cautiously sharing difficult and important news. There are other ways that may suit you and help you continue your support without burning out mentally. These methods include legitimate and reliable donations, raising awareness, and participating in peaceful demonstrations.
6. Self-Forgiveness:
Most people following events feel guilt and wish they had more ability to help and contribute. Unfortunately, every person has a certain capacity and circumstances that limit their ability to assist. Forgive yourselves, do what you can, and maintain your mental stability so you can continue.
7. Seeking Ways to Reduce the Impact of Persistent Negative Thoughts, such as:
- Believing in the fate and destiny decreed by Allah, understanding that everything happens by the will of the Creator and for a certain wisdom.
- Acknowledging that Allah loves His believing servants, especially those who strive for justice, and He continuously provides them with strength, patience, and tranquility to cope with what is happening.
- Understanding that when the souls of martyrs ascend to their Creator, they do not feel pain, as a mercy from Allah. Angels cleanse them, and they enter the highest paradise without accountability.
- Recognizing that the Lord of all beings is just, and the Day of Judgment will not come until Allah establishes justice in the world, and truth triumphs over falsehood, among other justifications.
8. Psychological Unloading:
The methods of psychological unloading vary from person to person based on their interests, hobbies, and age group. Some may prefer psychological unloading through prayer, reading the Quran, and supplication, while others might opt for talking to friends and family about the subject.
Ways of psychological unloading for adults and children include:
- Engaging in sports of all kinds;
- Playing with children;
- Shopping;
- Drawing;
- Self-talk;
- Positive visualization;
- Regular breathing exercises, and other justifications;
In conclusion, we emphasize the importance of giving our bodies and minds sufficient care in challenging circumstances. This can be achieved by following the methods mentioned in this article. Our bodies are a trust given to us by Allah, and it is our responsibility to preserve and take good care of them.