Experience

In Response to the Recent Unrest

In light of the recent unfortunate happenings in Lebanon, which took the lives of many and left a large number of people injured, there is a need to address some of the most common reactions that one may experience.

Whether you have witnessed the events or you know someone who has, or you learned about it from the news, then this message is for you.

Are you experiencing any of these symptoms?

Anxiety | worry or panic | frustration or irritability | sadness | anger | helplessness

grief or loss | difficulty concentrating or lack of focus | overwhelmed | sleep problems

appetite changes | hyper focus on the news or social media | social withdrawal | powerlessness

overly concerned about your safety and the safety of people around you

These are all valid responses to dramatic events.

Remember that you cannot always avoid or control unexpected events or make the current uncertainty go away, but there are steps you can take to help you better manage the distress you are experiencing.

Here are some suggestions:

Reactions/Behavior Examples of things to do
High Anxiety/Arousal
  • Breathing Exercise:
    • Inhale for a count of four and exhale for a count of five.
    • Breathe in and shrug your shoulders up toward your ears.
    • Exhale slowly as you completely let go of tension.
    • Allow your shoulders to relax and drop.
    • Repeat twice more, each time with a calming breath in and out.
    • End with three more breaths.
  • Postpone the urge to react and breathe calmly
Concern or Shame
  • Find the right time and place, and ask if it is okay to talk about your feelings
  • Remind yourself that your feelings are expectable
Feeling Overwhelmed
  • Identify what your priorities are
  • Make a plan that breaks down the tasks into manageable steps
Fears of Recurrence and Reactions to Reminders
  • Remind yourself that in this moment, it is fear, anxiety, or worry doing the talking
  • Thoughts and emotions are not facts

Changes in Attitude, View of the World and of Oneself (spiritual beliefs, trust in others, and concerns about ones’ own effectiveness)
  • Get back to your routine
  • Postpone any unnecessary life changes in the near future
  • Remain in contact with loved ones
Shifts in Interpersonal Relationships (overprotective, frustrated).
  • Seek support without worrying you are being a burden on others
  • Be present for others by simply asking how they are doing
Excessive Anger
  • Take time to cool down (walking, exercising)
  • Be kind to yourself, avoid beating yourself up if your tolerance for uncertainty is lower than someone else’s

 
Sleeping Difficulties
  • Maintain a sleep routine at the same time daily
  • Limit your caffeine intake
  • Nap for a maximum of 15 minutes per day before 4 pm

 
 

If you notice any of the above symptoms to be persistent and becoming more intense, please refer to the Counseling Services for further support: 

Beirut campus | Tel: + 961 1 786464  | Ms. Zeina Al-Chidiac ext. 1635

Byblos campus | Tel: + 961 9 457262 | Ms. Joumana Haddad, ext. 2413 | Ms. Tala AlNoweisser, ext. 2057

Workshops Reminder: 

HANDLING THE UNEXPECTED IN LEBANON

September 24 I 12:00 pm. I Frem 203 I Byblos campus

September 30 I 12:00 pm. I AKSOB 903 I Beirut campus