Taking Care of Yourself in Tough Times

When times are tough, it鈥檚 easy to forget that you鈥檝e got people and a community who are looking out for you 鈥 they are, we are. Below are some suggestions for ways to care for yourself; and if these suggestions feel insufficient or if they鈥檙e missing the mark for you, please reach out to a trusted loved one, a Hillel staff member, a campus resource, or a mental health professional. You are not alone.

If you need to reach someone right away, contact a volunteer Crisis Counselor:

  • 鈥淚鈥檓 deeply impacted by the events of the last two weeks, and ask for your empathy and kindness, even if you don鈥檛 understand how I鈥檓 feeling.鈥
  • 鈥淚 may be slower to respond than usual, but appreciate you checking in.鈥
  • 鈥淲hat鈥檚 happening in Israel is deeply personal to me and many other Jewish students. We鈥檙e in pain and mourning for the lives that have been lost, and that鈥檚 where my attention and emotions are.鈥
  • 鈥淚 need support in this moment, and not able to reciprocate right now.鈥
  • If you鈥檇 like to reach out to a professor, here is a you can adapt, asking for flexibility or support from a professor.
  • Feeling hungry, but don鈥檛 have much of an appetite? That can happen when our systems are in shock. Hydrate and focus on nutrition for nourishment. Ask someone to join you for lunch, or bring you something to eat.
  • Feeling angry, overwhelmed, or at your limit? Focus on the next right thing that you need. Not everything, just the first step. Ask a professor for an extension, call a friend, or start simply by taking a break. 
  • Feeling isolated? Ask a friend to come over and hang out, watch a movie, or study. Nothing has to be 鈥渨rong鈥 for you to want comfort or connection. 
  • Feeling tired but can鈥檛 sleep? This can happen during times of stress. You can use your brain to calm your body (find a sleep meditation that you can listen to) or your body to help calm your brain (like soothing yourself with your senses by taking a shower or drinking herbal tea). Hugs also help.
  • Doom-scrolling? Quiet alerts, set limits, or put your phone on airplane mode.
  • Having difficulty concentrating? Take a break and move your body. Make sure you鈥檙e resting your brain. If you鈥檙e not sleeping, everything else is harder. If you continue to struggle, make an appointment with a medical professional.
  • Experiencing physical discomfort or unexplained symptoms? Seek medical care. Go to your campus medical center or an urgent care as needed.
  • Using alcohol or drugs in an attempt to cope? Be gentle with yourself. See if you鈥檙e able to limit your use on your own, otherwise talk to a trusted resource, therapist, or medical professional.
  • Be gentle with yourself and others. Notice your feelings without judgment.聽
  • Make sure you鈥檙e covering at least the basics for your body: eat food, drink water, wash yourself, and rest. When we鈥檙e in shock our physical instincts may not work as usual, so set reminders as needed.
  • Let yourself cry. There is a Jewish proverb that says, 鈥淲hat soap is for the body, tears are for the soul.鈥澛
  • Check in on people you care about. Offer to listen. Say 鈥淚 love you.鈥
  • Spend time with people you can be yourself with, without needing to be 鈥渙n.鈥
  • Get cozy. Wear sweatpants, eat soup, and watch your favorite movie. Taking a break from engaging with current events is ok, and important.
  • Hug a friend, dog, or pillow.聽
  • Gently move your body 鈥 walk, run, swim, dance, stretch, practice yoga, play. Bonus: this can help release tension so you can sleep.
  • Look for opportunities to be of service to others. Do a random act of kindness. Volunteer, or donate blood. Visit someone who could use support.聽
  • Take breaks from news and social media. Set app limits. Silence your alerts.
  • Spend time outside, looking at the sky, mountains, or stars. Put your feet in the grass. Plant something.
  • Use mindful practices to feel present in the here and now 鈥 color, walk, eat, listen to a guided meditation, or use .
  • Pray, however you feel called. Sing, read, meditate, or express gratitude.聽
  • Take a break to relax, even if you think it won鈥檛 鈥渨ork.鈥 Your brain needs to rest.
  • Use At the Well鈥檚 to enhance resilience, and for strength.
  • Listen to music that evokes relaxation.聽Here are some suggestions of contemporary Jewish music that may bring you comfort:
    • , by Carrie Newcomer performed by Dana Bederson while sheltering in Israel
    • , by Elena Jagoda
    • , by Alex Blue
    • , by Platt Brothers
    • , by Dan Nichols
    • , by Yael Deckelbaum

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