Simple steps to support your mental health during difficult times

In recent weeks, war and conflict has again risen globally with the US and Israeli war on Lebanon and Iran. Our thoughts are with all those experiencing destruction, displacement and injustice wherever they are.

At TTI, we’re committed to a world where human rights are respected and protected. We recognise that large-scale, systemic injustices and conflict can take a real psychological toll. We’ll continue working with our partners to support social justice and promote trauma-informed approaches.

We also know that the actions of individuals and organisations can make a difference, both in reducing harm and supporting mental health. With so many violent conflicts happening around the world, it’s completely understandable to feel anxious, fearful, angry or overwhelmed. This is of course especially true for those with connections to affected areas.

When international events are so terrifying and beyond our control, the impact on our personal well-being can be profound and exhausting, on top of the everyday pressures of life. Against this backdrop and during Mental Health Awareness Week, we are sharing some simple steps for you to protect your mental health.

These suggestions can be found in our Navigating Easy Challenges with Simple Steps handbook, a document which was borne out of a literature review on Adversity-Activated Development. This is a term which refers to the positive developments that can follow times of adversity.

The TTI clinical team identified actions people can practice to protect themselves and ways they can stay steady during daily challenges.

TTI Clinical Director Dr Zoe Given-Wilson says: “The key areas of support fall into three categories; feeling, thinking and connecting. The tips can be used by individuals or organisations to help support people’s well-being, both individually and within teams and communities.”

Here is a selection of the tips found in the handbook:

Feeling

Build a sensory toolkit: Collect items like a smooth stone to touch, a perfume to smell, or a playlist of uplifting music to ground yourself in the present moment.

Use the 5-4-3-2-1 method: If you feel overwhelmed, stop for a moment. Name five things you can see, four you can hear, three you can smell, two you can touch, and one you can taste.

Get moving: Simply stretching or going for a walk can help to release tension stored in your body.

Thinking

Set boundaries: You have the right to say "no" to distressing content. Limit your exposure to digital content and news if you feel they are depleting your psychological resources.

Focus on what you can control: Ask yourself what you need right now, or what actions you could take in the next few minutes which would help you.

Reframe setbacks as opportunities: Try to avoid going over things that have gone wrong. Instead, ask yourself what the situation could teach you, or what skills you need to overcome it.

Connecting

Find your support system: Identify who can offer you comfort, who can help with practical tasks, and who can always make you laugh.

Practice altruism: Engaging in small acts of kindness, like helping a neighbour with their shopping, can improve your own emotional well-being and contribute to that of the community.

Join or create groups: Whether online or in person, connecting with people who share your values can reduce the isolation that often comes with stressful times.

Zoe added: “At Trauma Treatment International, we recognise that every person is the expert on themselves, and we encourage you to choose strategies that work for you – try exploring the tips and see what resonates with you.

“It’s also important to note that you don’t have to try everything at once. Just choosing one action from these resources can feel more positive than doing nothing at all.”

You can read all of our tips here.