Iran’s Attack on Israel
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Given the Jewish people’s traumatic history and the spike in antisemitism worldwide, it’s normal to feel anxious. Here’s what you can do about it.
If you're Jewish, it's likely that recent events have heightened your sense of anxiety, perhaps more than ever before. The rise in antisemitism, coupled with ongoing conflicts in Israel, presents a formidable challenge for many.
Anxiety, fundamentally, serves as a mechanism for survival. It is the survival instinct that keeps us alert to a threat. Given the historical context of facing existential threats and global hostility, it's understandable why anxiety is a prevalent emotion among Jews. Most notably, the Holocaust has left an indelible mark on the collective Jewish psyche, contributing to what some scholars refer to as "Jewish annihilation anxiety" – a deep-seated fear of persecution and genocide. This historical context can heighten vulnerability and anxiety about potential threats to the community's safety and existence.
My approach to therapy, grounded in Bowen family systems theory, allows me to view anxiety through a systemic lens, acknowledging the myriad factors that contribute to what is often referred to as chronic anxiety or anxiety disorders. The number of anxiety-provoking contributing variables is staggering for the Jewish community, making it remarkable how resiliently we function under such pressures. However, just because we seem to function well doesn't mean we aren't anxious.
Data from the Israel National Health Survey and additional research indicate that mood and anxiety disorders are prominent concerns within both Israeli and broader Jewish populations globally. Beyond the current climate of antisemitism and the war, other factors make us so anxious that it can be classified as a disorder. These include genetic predispositions, historical trauma, cultural pressures, Jewish stereotypes, identity and belonging, and personal relationships; all play roles in amplifying stress and anxiety levels.
For example, consider the anxiety stemming from cultural pressures, including the weight of expectations for success and the importance placed on community and family ties, which can significantly amplify your stress levels. This heightened state of anxiety can act like a contagion within your family, rapidly spreading and triggering increased anxiety among your loved ones. As one family member grapples with anxiety, it impacts others, illustrating how anxiety can proliferate throughout families and communities.
Additionally, faith and community involvement have nuanced impacts on anxiety. On one hand, the Jewish community's strong sense of belonging and support can provide comfort and resilience against external stressors. Religious practices and beliefs offer frameworks for interpreting and navigating life's challenges, giving hope and meaning. Conversely, if not balanced properly, societal expectations and religious duties can act as sources of stress, especially when individuals feel they fall short, leading to feelings of inadequacy and heightened anxiety.
Despite these challenges, there is good news. The Jewish community has made significant strides in developing coping mechanisms and resources to address anxiety. Drawing upon a rich history of resilience and adaptability, Jews have become adept at navigating life's adversities. This capacity for survival is a testament to strength in the face of historical challenges and a forward-looking commitment to fostering mental health and community well-being.
There are numerous lifelines available to help manage anxiety and help you get through this challenging time.
Cognitive-Behavioral Therapy (CBT): Highly effective, CBT assists many individuals in navigating through their anxiety by altering negative thought patterns. It acts as a mental detective, identifying and addressing irrational thoughts that contribute to anxiety. With practice and guidance, individuals can replace these thoughts with more realistic and positive ones.
Defining Oneself: A core concept in Bowen Family Systems Theory emphasizes the importance of self-differentiation to reduce anxiety. This process involves distinguishing one's thoughts and feelings from those of family members and society, leading to clearer decision-making and emotional stability. By understanding and managing emotional reactivity within family dynamics, individuals can navigate life's challenges with less anxiety. Increasing self-differentiation allows for greater autonomy and resilience, fostering healthier relationships and well-being.
Identify Unhelpful Coping Strategies: It's important to recognize the unhelpful methods you might use to manage anxiety. These can include behaviors like drinking, drug use, yelling in anger, striving for perfectionism, distancing yourself from loved ones, avoiding problems, rushing into relationships, excessive complaining, or overeating, among others. By identifying these behaviors, you can assess whether they genuinely help alleviate your anxiety or if they ultimately detract from your well-being.
Mindfulness Practices: Mindfulness can be seen as the mental equivalent of yoga—flexible, strengthening, and calming. It focuses on living in the present, appreciating the moment without dwelling on past embarrassments or fearing future scenarios. Practicing mindfulness can help individuals better cope with anxious thoughts and feelings.
Speak with a Mentor: Spiritual guidance can offer significant comfort and perspective. Having a spiritual guide can help individuals see their struggles through the lens of their faith, reminding them that they're in God's hands.
Engage in Physical Activity: Exercise releases endorphins, the "feel-good" hormones that help reduce stress levels and promote relaxation. Whether going for a walk, practicing yoga, or engaging in more vigorous forms of physical activity, exercise is an effective way to boost mood and manage anxiety.
Humor: The power of laughter should not be underestimated. Whether through jokes, cat videos, or television shows, finding humor can provide a necessary respite from the seriousness of life. Laughter increases endorphins and can improve overall well-being.
Understanding Your Position within the Family System: Investigating your role and relationships within the family can shed light on how these factors influence your anxiety. This journey of self-discovery can lead to more effective stress management strategies.
Regulate News and Social Media Consumption: Managing your news and social media intake is essential in an era where information is plentiful and constant. Anxiety is contagious, and overexposure to negative news or stressful social media environments can exacerbate feelings of anxiousness. Set specific times to check these platforms and stick to reputable sources to minimize the risk of being overwhelmed.
Taking Action: In times of heightened anxiety, finding a cause you're passionate about, such as combating antisemitism, can offer a sense of purpose and control. Engaging in this fight doesn't have to overwhelm your schedule or finances. Simple actions like educating yourself and others about Jewish history and antisemitism, supporting Jewish businesses, or donating to organizations that fight against hate crimes can make a difference.
Maintaining a Factual Perspective: In moments of anxiety, it's common to exaggerate the severity of our circumstances. Acknowledging the validity of your feelings is crucial, yet equally important is assessing the situation with factual accuracy. Ask yourself, "Is the situation as dire as my anxiety leads me to believe, or is my perception skewed?" Avoid making predictions, which is often a breeding ground for further anxiety. Concentrating on present facts and taking things step by step can help alleviate overwhelming emotions and foster a more manageable approach to dealing with stress.
It's totally normal to feel anxious right now. By utilizing a combination of these strategies, individuals and families within the Jewish community can equip themselves with a diverse set of tools to address chronic anxiety.
References:
I'm an emotional mess whenever there is an El Nino. Do you know of anyone else who has that problem?
MAD to SAD?
I was just thinking that perhaps, it helps to focus more on feeling SAD, rather than feeling MAD. We say Kaddish, all the time, in mourning and as part of the service.
ALOOF contains the same letters as A FOOL. Feeling aloof and detached from our problems, often, only makes things worse. Neglect may not work. But perhaps some sadness can help.... Just a thought for the day ... TNX MCH