Escalating violence in the Middle East, particularly in Lebanon in recent weeks, has brought news of death, casualties and displacement.
In response the Australian government has arranged evacuation flights for Australian citizens and is urging all Australians in Lebanon to take the earliest available flights due to the unpredictability of the conflict.
With over 248,000 Australians of Lebanese descent, and others, it was a deeply troubling time.
Rising violence in Lebanon has also resonated deeply with other diasporas in Australia, such as Palestine and Ukraine. These dispersed communities share experiences of conflict and migration.
How are Australians dealing with Lebanon, Gaza or other conflict zones looking after their mental health at this time? And how can you support others who are struggling?
Identifying with pain and suffering
People who have emotional ties to conflict zones abroad identify with the pain and suffering they see and hear. What Australians with a shared cultural heritage experience living in the shadow of homeland events is what research calls a “push-pull” dynamic.
It may experience periods of calm interspersed with intermittent intense fear, uncertainty, and emotional pain.
For some, insomnia, irritability, fear, frustration, uncertainty and emotional exhaustion combine. People are not isolated from their own country. Conversely, global events affect their personal and social lives and mental health.
The way people manage the gap between homeland events, feelings of powerlessness and mental health in Australia is complex. It's easy to quickly become consumed by what's going on. Events are graphic, compelling and fast moving.
How to take care of yourself
What can you do if you notice that you or someone close to you is being affected?
Know your stress triggers. For some, it may be witnessing violence on television news or social media. For others, it may be stories about murdered children and young adults. It can be sad to see and hear images and stories repeated on multiple platforms. Some may need to limit their media exposure.
Talk to people you trust about how you feel. Describe what is happening and what you notice about yourself. If you feel weak or are concerned about your mental health or the mental health of a loved one, seek support from your health care provider.
Reconnect with and strengthen personal support networks. Supportive cultural interactions and other supports, including family members and friends and co-workers, can protect against the onset or worsening of depression.
Getting help early can create more options for support. This will make it easier to accept help in the future.
Look to credible sources of information and calibrate media exposure. Although many people need to know about the events, the news and pictures are distressing.
Engage in activities that comfort and distract you, and make your situation feel safer. This includes:
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Spending time with family members or friends
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A spiritual, faith or religious reunion
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Distraction with music or food.
Avoid taking devices to bed to protect your sleep and your mental health.
How to support others
If you work with or support someone who is suffering, realize that this is a time for sensitivity and compassion. Show that you care, and at the same time, check that they're okay. Ask:
Which of our support will be most helpful to you?
What is the best way for me/the team at work to support you?
It is also important to ask about someone's mental health. You may ask:
As events unfold, how are things in your home right now?
When validating a person's experience, remember that it is not always important to know the individual details or circumstances in great detail. Expressing genuine interest is important to build trust and psychological safety. You may respond rather than the target actually asking.
As a friend, colleague, or manager, offering support and listening without judgment can help a person affected by a global disaster.
In times like these, validation, human connection and support are some of the best things you can do to protect your own and others' mental health.
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Nicholas Proctor is Professor and Chair of Psychiatric Nursing at the University of South Australia. Mary Anne Kenny is an Associate Professor at Murdoch University's School of Law. This article was originally published on The Conversation
