Addressing Tragedy in Recovery: What Can You Do?

With the steady stream of deadly and vicious attacks that are happening across the country, many of us are asking, “What do we do?” This is the right question, and as with any heavily textured problem, there is no one easy answer. There are, however, a number of things you can do – some of them right now, today – to positively impact the current state of affairs in the world.

Know the laws

‍If you have a niche expertise, focus your attention on the laws that pertain to your knowledge base. For example, find out specifically what is legal and what isn’t when it comes to applying for different gun permits and owning different types of weapons. Know what is legally required of insurance companies and public health departments in terms of connecting those who are struggling with mental health symptoms. Notice the inconsistencies. Pay attention to reputable research that explores the consequences of our current legal structures. Share your findings.

Look beyond gun control. Even if you think the solution is to ban all weapons, especially semiautomatic weapons and devices that bolster the shooting power of legal weapons, the fact is that other methods of harm will continue to manifest as long as there are people who are deeply in crisis due to mental health disorders. The deeper issue here is lack of access to appropriate mental health services, a stigma or lack of understanding that minimizes healthcare coverage for preventative care, and the continued drive and focus of the federal government to cut funding that supports the organizations that are doing street-level work and putting resources directly into the hands of people and families in crisis.

Keep up with changing laws

‍Laws are continually up for revision and tag-a-long items to seemingly unrelated pieces of legislation can undo hard won rights in a backhanded way that is discouraging. Though these changes are often buried, they are not necessarily invisible, and you can keep up by connecting with the watchdog organizations you trust who are focused on legislative issues that are meaningful to you, and then following up on their information to form your own opinion of the facts they use to create their assessments.

Be a watchdog in your community. What happens to you, people in your family, and in your neighborhood is important. Share these personal stories. Let people know what is happening. There is strength in numbers and value in personal experience that can be translated into great change. Additionally, if you see something, say something – that is, if you notice anything that could indicate that someone is at risk of harming anyone, speak up and notify authorities.

Spread awareness

‍If you work in the medical or mental health industry, if you are at all involved in the process of managing applications for gun permits or gun sales, or if you have any personal knowledge of the inner workings of government organizations or health insurance companies and how they deal with – or don’t deal with – these issues, share that knowledge (anonymously, if necessary).

If you find out about bills that are being voted on that will impact mental health treatment and/or other issues that impact our ability to keep people safe and connect those in crisis with the treatment they need, share that evidence-based information far and wide. NOTE: Make sure that the information you share is reliable, provable, and based on reputable research and evidence.

Lobby your legislators

‍Know who represents you and contact them with a brief and informed message about how you expect them to do their job on your behalf when it comes to votes and creating new legislation that supports the changes and services that are important to you.

Vote on the issues

‍It is not just the federal elections that require your attention. Every community vote that introduces new propositions can have a national impact. For example, what if one city or town voted to make mental health treatment a requirement for all who were arrested on assault charges of any kind? What if identified mental health and substance use disorders were identified and effectively treated in that process? What if rates of suicide, assault and homicide, drug overdose, and recidivism in general were reduced as a result? We would have the data we need to lobby for larger changes in the state and across the country.

Change the legislators who represent you

‍If your legislators are not doing what they are supposed to do to support the needs of the community, vote them out. Pay attention to their actual record of action while in office, how they voted on issues, and when they did and did not step up and create legislative changes in response to local needs, and vote accordingly. If they are not doing the job well, vote in someone who will or run for office yourself.

Share your resources

‍If you have time, money, or other resources and services to spare, share them with the organizations that are doing the work you support.

If you are a mental health professional or alternative health or preventative care provider, offer your services for donation-only at least one day per week. If you are a trained mental health professional, consider offering your services on a sliding scale or donation basis for those who do not have healthcare coverage or enough money to pay the copay. Accept all-comers knowing that when one person is calm, confident, and stable, they are in a position to help others who may be struggling.

Repeat. Do not allow yourself to get burned out

‍Do not let bitterness or hopelessness stop you from continuing to do your part. You are not expected to repair the whole world by yourself, but if you are disheartened, enraged, or saddened by recent events, you do not have the luxury of standing idly by and expecting others to manifest the change you want to see in the world.

Take care of yourself

‍Finally, and most importantly, practice self-care that will empower your own mental and physical health and wellness, giving you the energy and clarity you need to stay awake, aware, and persistent in the work that is necessary to create sustainable changes. If you are struggling with mental health symptoms and/or a substance use problem, connect with services that will help you to find balance in your life. Eat healthfully, quit smoking if you smoke, engage in sleep hygiene practices that provide you with nightly restorative sleep, spend time with positive people, disengage from toxic relationships and situations, and stay focused on all the amazing things you have in your life and all you have to share. You are necessary and needed, and an integral part of the solution if you choose to be.

Acknowledge Your Feelings

The first step in addressing tragedy in recovery is acknowledging your feelings. It's okay to feel sad, angry, or overwhelmed. These are normal emotions in response to a difficult situation. Trying to ignore or suppress these feelings can actually be harmful and potentially lead to relapse. Instead, try to accept your feelings and give yourself permission to feel them. This can be done by talking to a trusted friend or family member, writing in a journal, or seeking professional help from a therapist or counselor.

Practice Self-Care

When dealing with tragedy, it's important to take care of yourself. This means practicing self-care, which can include getting enough rest, eating healthy, and engaging in activities that bring you joy. Self-care may also involve taking a break from social media or news outlets that can be overwhelming. Instead, focus on activities that promote relaxation and calm, such as meditation, yoga, or going for a walk. Taking care of yourself can help you better cope with the difficult emotions that come with tragedy.

Reach Out for Support

Recovery is not a journey that should be taken alone, especially during times of tragedy. Reach out to your support system, whether it's a sponsor, sober friend, or family member. Talking to someone who understands what you're going through can be tremendously helpful. If you don't have a support system, consider joining a recovery group in your community or online. These groups provide a safe space to share your feelings and connect with others who are going through a similar experience.

Seek Professional Help

If you're struggling to cope with tragedy, seek professional help. Therapy or counseling can provide a safe and supportive environment to process difficult emotions. A therapist can also help you develop coping skills and strategies to help you navigate through the challenging times. If you're experiencing symptoms of depression or anxiety, medication may also be an option. It's important to remember that seeking professional help is a sign of strength, not weakness.

Create a Daily Routine

Creating a daily routine that includes self-care activities can be incredibly beneficial when dealing with tragedy in recovery. Having structure and consistency can help you feel more grounded and in control during difficult times.

Start by identifying self-care activities that work for you, such as exercise, reading, or spending time in nature. Then, schedule these activities into your daily routine. This could mean waking up early to go for a run or setting aside time before bed to read a book.

It's important to remember that self-care doesn't have to be time-consuming or expensive. Even small acts of self-care, like taking a few deep breaths or listening to calming music, can make a big difference in how you feel.

By creating a daily routine that prioritizes self-care, you're not only taking care of yourself but also strengthening your recovery journey.

Practice Mindfulness to Help Manage Difficult Emotions

Mindfulness is a practice that involves paying attention to the present moment without judgment. It can be a powerful tool for managing difficult emotions, especially during times of tragedy.

To practice mindfulness, start by finding a quiet and comfortable place to sit or lie down. Close your eyes and focus on your breath, noticing the sensation of air moving in and out of your body. If your mind starts to wander, gently bring your attention back to your breath.

As you become more comfortable with this practice, you can start to expand it to other aspects of your life. For example, when you're eating, take time to savor each bite and notice the flavors and textures of the food. When you're walking, pay attention to the feeling of your feet touching the ground.

Practicing mindfulness can help you stay grounded in the present moment and reduce feelings of anxiety or overwhelm. It can also help you develop greater self-awareness and compassion for yourself as you navigate through difficult emotions.

Consider incorporating mindfulness into your daily routine by setting aside a few minutes each day to practice. There are also many apps available that offer guided meditations or mindfulness exercises if you need additional support.

Consider Attending a Grief Support Group

If you're struggling to cope with the loss of a loved one, consider attending a grief support group. These groups provide a safe and supportive environment for individuals who have experienced loss to share their feelings and connect with others who understand what they're going through.

Grief support groups can be found in many communities and are often led by trained professionals or volunteers. Some groups may focus on specific types of loss, such as the loss of a child or spouse, while others may be more general.

Attending a grief support group can offer many benefits, including:

• Feeling less alone: Connecting with others who have experienced similar losses can help you feel less isolated and alone in your grief.
• Learning coping skills: Grief support groups often provide education and resources on how to cope with difficult emotions and navigate through the grieving process.
• Finding hope: Seeing others who have gone through similar experiences and are further along in their healing journey can offer hope that things will get better over time.

If you're interested in attending a grief support group, talk to your therapist or counselor for recommendations. You can also search online for local groups or check with your community center or place of worship. Remember, it's okay to try out different groups until you find one that feels like the right fit for you.

Develop a Plan for Managing Triggers

During times of tragedy, it's common to experience triggers that can potentially lead to relapse. Triggers can be anything that reminds you of past substance use or negative emotions associated with the tragedy. Developing a plan for managing triggers is an important step in addressing tragedy in recovery.

Start by identifying potential triggers that may arise during this time. This could include specific locations, people, or events that remind you of past substance use or negative emotions. Once you've identified your triggers, develop a plan for how to manage them.

This could involve avoiding certain people or places that are triggering, practicing mindfulness techniques when triggered, or reaching out to your support system for help. It's important to have a plan in place so that you're prepared when triggers arise.

Remember that managing triggers is an ongoing process and may require adjusting your plan as needed. Be kind to yourself during this time and remember that setbacks are a natural part of recovery. With the right tools and support, you can successfully navigate through tragedy while maintaining your sobriety.

Conclusion

Experiencing tragedy in recovery can be difficult, but it doesn't mean you have to relapse. By acknowledging your feelings, practicing self-care, reaching out for support, and seeking professional help, you can address tragedy in a healthy and effective way. Remember, recovery is a journey, and it's okay to ask for help along the way.

How will you make a positive impact on the world around you in recovery?