Take Care of Yourself: Emotional Preparation For October 7
Managing stress in the context of trauma, especially around significant anniversaries like marking one year since Hamas’s attack on Israel, can be particularly challenging. The emotional weight of such occasions can amplify stress, anxiety, fear, and flashbacks to anti-Israel protests on campus. For many Jewish students, October 7 will be filled with sadness, and for some, it may be too painful to remember.
Wherever you are emotionally is okay. There is no one right way to feel. Here are some suggestions for managing and caring for your mental health as we approach October 7.
1. Your feelings are normal and okay
It’s normal to experience a range of emotions, such as sadness, anger, or anxiety around significant anniversaries. Suppressing these feelings or trying to “push through” without addressing them can lead to increased stress and burnout. Give yourself permission to feel and express your emotions in a healthy way. Consider talking to a trusted friend, writing in a journal, or engaging in safe community activities at Hillel or elsewhere on campus that offer space to express your emotions.
2. Rely on your support system, and identify safe places
A reliable support system is crucial in managing stress. Keep a mental or written “In Case of Emergency” list of people and places you know are safe and support your emotional well-being. It’s important to spend time with people and in places that calm your nervous system, not rile it up. Reach out to campus counseling services or call 911 if you are in crisis. This is a form of self-care that makes you an advocate for your own mental health.
3. Lower your stress levels
Using stress-reduction techniques can help mitigate the impact of stress, sleeplessness, or depression. Mindfulness meditation, deep breathing exercises, or progressive muscle relaxation can lower stress levels and promote emotional balance. Apps like InsightTimer give you access to over 20,000 free guided mindfulness practices. Regular physical movement, such as yoga or jogging, is another effective way to reduce stress and improve mental well-being. YogawithAdriene is a free online program, offering classes to those at all levels. Other activities might include taking a walk in a nearby park, and getting the added well-being benefits that come with being in nature. Exercise releases endorphins, which are natural mood lifters, and can help you manage both physical and emotional stress.
4. Embrace your routine and set boundaries
Maintaining a structured routine can provide a sense of normalcy and control, which is often disrupted during periods of stress. Create a balanced schedule that includes time for studying, self-care, and social activities. Setting boundaries is equally important; it’s okay to say no to additional responsibilities or social commitments if you need time to focus on your well-being. Prioritize tasks and break them into manageable chunks to prevent feeling overwhelmed. Effective time management can help reduce stress and increase productivity.
5. Take care of you: self-care and healthy habits
Self-care is essential for managing stress and supporting mental health. Engaging in activities that you enjoy and that bring you relaxation — such as reading, listening to music, or spending time in nature — can also provide relief from stress. Healthy habits including getting adequate sleep, eating nutritious meals, staying hydrated, and making time for friends are all effective mood lifters. What is one thing you did today, or could you do, to refill your emotional cup? Make your self-care a regular part of your routine everyday.
6. You are your best advocate
Don’t wait until you are in crisis to get help. If you are having trouble attending classes, you’re not returning your friend’s texts, or you’re avoiding leaving your apartment or dorm room, it’s time to take action. Reach out to your Hillel wellness professional or counselor on campus. Communicate with your professors and advocate for extensions on assignments. Be honest and open with your family if you can. Everyone experiences times that are challenging and emotionally difficult, but if you take action, you can preserve the work you have done and get supported on your journey back to wellness.
7. Be patient with yourself
Finally, be patient and compassionate with yourself. Managing difficult emotions and experiences is a process that takes time. It’s okay to have good days and bad days, and progress may come in small, incremental steps. Know that your Hillel community is here for you in whatever way you need. Breathe, be kind to yourself, and acknowledge that this is a temporary challenging period. Remember the sadness, loss, and continued pain of October 7 while finding strength in your resilience and comfort in the communities that embrace you.
Hagar Ben-Eliezer is a board certified Jewish Chaplain and therapist. She is in her fourth year as the wellness therapist at Berkeley Hillel. Hagar works with Hillel students on campus and internationally on Hillel Birthright trips. Hagar enjoys working with young adults and providing resources for their spiritual and emotional well-being.
If you or someone you know is struggling or in crisis, help is available. Call or text 988 or chat 988lifeline.org