Emotional Well-being During Unrest

When social and political landscape erupts into civil unrest, the impact can be devastating. The climate of fear, destruction and uncertainty can scar neighborhoods and nations. It can take a toll on your body and mind as well, even if you were not directly involved in the events surrounding the conflict.

Awareness of the emotional impact may help you accept your feelings mindfully. This promotes healing and moving forward. Here are some common reactions that you may experience during troubled times, as well things to keep in mind and coping strategies to help you recover from the stressful event more quickly.

Common Reactions

Natural human responses to traumatic events may disrupt your work and interpersonal relationships, but they are usually short-lived. If you experience any of the reactions listed below, understand that they are to be expected after an intense event.

Be mindful of your thoughts, feelings, and physical state. Notice which healthy activities and social connections help you deal with these responses.

If emotional or physical reactions prevent you from taking part in valued activities and relationships over many weeks, consider reaching out to services such as the Penn Employee Assistance Program or a health care provider.

  • Shock—feeling that this is “unreal”
  • Fear and anxiety—over the safety of yourself, your co-workers, and your loved ones
  • Nightmares—about possible scenarios or flashbacks of things you saw during the event
  • Trouble eating or sleeping
  • Difficulty concentrating, thinking clearly, or making decisions
  • Forgetfulness or absent-mindedness
  • Feeling angry or on edge
  • Hyperactivity or lethargy—may feel like the pace of your daily activities is slower than usual–this usually diminishes once you get used to your normal routine again
  • Negativity—you may have witnessed some of the worst of human behavior and feel more cynical about people as a result. This typically diminishes over time.
  • Emotional Fatigue—your ability to handle stress and emotions may be temporarily reduced
  • Extreme exhaustion—even if you are getting enough sleep
  • Physical reactions—such as stomach ache, headache, shakiness, or muscle tension

Things to Keep in Mind as You Care for Yourself

  • There is no one right way to feel after responding to high-stress events like civil unrest. How people react depends on a variety of factors, including their previous experience with similar events, physical and mental health prior to the event, social supports and coping strategies, and religious beliefs.
  • Because our brain is trying to make sense of the high-stress event, it can slow down our recovery process if we try to deny our feelings or fight reactions. It may be helpful to realize that if flashbacks or dreams occur, it is a normal part of recovery and will usually diminish over time. If we are able to accept our reactions and not fight them, they typically go away faster.
  • Expect recovery. With the help of social supports and coping skills, most people begin to feel better within a few weeks. It takes time to recover, so be patient with yourself, but know that most people who experience a traumatic event do not develop posttraumatic stress disorder.
  • Avoid using alcohol or drugs to cope, as they prevent your ability to work through the thoughts and emotions brought up by the stressful event. They also interfere with sleep, which makes it harder for your body to recover from stress.

Remember Penn EAP is available 24/7

Penn’s Employee Assistance Program (EAP) is available 24 hours a day, seven days a week to assist you. Please feel free to contact the EAP at any time.

Call: 1-866-799-2329
Email: EAPinfo@healthadvocate.com
Visit: www.hr.upenn.edu/eap

Penn’s EAP provides eligible faculty and staff, and their families, access to free, confidential, 24/7 counseling and referral services for personal and professional life issues from any location.

Helpful Guides and Resources

EAP’s webinar Managing Emotional Health at Work will help you understand the impact of emotional illness in the workplace, identify what leadership should look for, and discuss how to be supportive in confronting concerns for a successful outcome. Access the webinar here.

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