War from Afar: How News from Iran Destroys the Mental Health of Iranians Abroad? (Vicarious trauma and secondary PTSD in the diaspora)

For many Iranians living abroad, Iran is never just a place on a map; it is home, the roots of their identity, and where a large part of their heart beats. Even with thousands of kilometers of geographical distance, our connection to Iran through news, social media, and family and friends' calls is never severed. But this deep connection, alongside love and longing, can impose a heavy burden on our mental health, especially when news from Iran is full of suffering, injustice, and despair.

In this article, we intend to examine a phenomenon known as "Vicarious Trauma" and "Secondary PTSD", and demonstrate how news from Iran can affect the mental health of the Iranian diaspora. We will also provide practical strategies for protecting oneself in this "war from afar."

What are Vicarious Trauma and Secondary PTSD?

Vicarious trauma refers to the gradual change in an individual's cognitive structure and beliefs (about themselves, others, the world) that results from empathy and repeated exposure to the traumatic experiences and suffering of others. This phenomenon is typically observed among professionals such as psychotherapists, doctors, journalists, or aid workers who directly deal with trauma victims.

However, Secondary PTSD or indirect trauma is a reaction that closely resembles primary PTSD, but occurs not due to direct experience of a traumatic event, but as a result of exposure to the traumas of others or hearing their details. This can include symptoms such as nightmares, flashbacks, severe anxiety, avoidance of trauma-reminding situations, and irritability.

For Iranians abroad, news from Iran has become a constant source of trauma exposure. We not only see the suffering and struggles of our compatriots, but we also feel it, empathize with it, and in many cases, our family members and friends are directly affected by these events. This continuous exposure, without the ability to take direct and effective action, can quickly lead to vicarious trauma and secondary PTSD.

The Unique Situation of the Iranian Diaspora

The Iranian diaspora faces unique challenges that increase their vulnerability to vicarious trauma:

• Constant News Cycle: Social media, Farsi-language news channels, and websites disseminate information at an unprecedented speed and volume. This means we are exposed to distressing news and heartbreaking images almost constantly.
• Deep Personal Connections: Many of us still have family, friends, and loved ones living in Iran. Worrying about their health and safety, hearing their stories, and feeling helpless to assist them, makes the emotional burden much heavier.
• Feelings of Guilt and Helplessness: Living in a safer environment can sometimes be accompanied by feelings of guilt, especially when we see the suffering our compatriots endure in Iran. This guilt is exacerbated by the helplessness stemming from the inability to bring about tangible change.
• Collective Trauma in the Diaspora: This phenomenon is not merely an individual experience. Continuous conversations in family and friend gatherings, sharing news, and expressing common concerns can amplify this trauma at a collective level.

Impact on Mental Health

The impact of vicarious trauma and secondary PTSD on mental health can be extensive and destructive:

• Anxiety and Depression: Persistent feelings of worry, fear, hopelessness, and sadness can lead to anxiety disorders and depression.
• Sleep Disturbances: Insomnia, nightmares, or restless sleep are very common.
• Concentration and Memory Problems: Difficulty focusing on daily tasks, forgetfulness, and reduced productivity.
• Irritability and Mood Swings: Feelings of anger, frustration, or restlessness that can affect personal relationships.
• Emotional Numbness or Hyperarousal: Some individuals may feel unable to experience strong emotions (numbness), while others may react intensely to minor stimuli (hyperarousal).
• Physical Symptoms: Headaches, chronic fatigue, muscle aches, and digestive problems that have psychological origins.
• Relationship Problems: Misunderstandings, emotional distancing, or increased conflicts with loved ones.
• Feelings of Emptiness and Existential Despair: Questioning the meaning of life or feeling a sense of meaninglessness in the face of widespread suffering.

Coping Strategies and Self-Protection

Protecting mental health against distressing news from Iran is not a choice, but a necessity. This does not mean indifference, but rather self-care to be able to continue and maintain hope. Here are some practical strategies:

1. Awareness and Acceptance

The first step is to recognize and accept that what you are experiencing is real and that you are not alone. Understanding that your symptoms stem from a known psychological phenomenon can help reduce feelings of guilt or shame.

2. Setting Boundaries for News Consumption

• Set Specific Times: Designate specific times during the day to check the news (e.g., 15-30 minutes in the morning and 15-30 minutes in the evening) and avoid it during other hours.
• Choose Reliable Sources: Instead of following every channel or page, select a few credible and impartial news sources and avoid getting overwhelmed by a flood of unsourced information and rumors.
• Avoid Graphic Details: As much as possible, refrain from watching highly violent or distressing images and videos that carry a heavy emotional load.

3. Active Self-Care

• Physical Health: Get enough sleep, maintain a healthy diet, and exercise regularly. Physical activity can help reduce stress and improve mood.
• Mindfulness and Meditation: Mindfulness and meditation practices can help you stay in the present moment and prevent getting lost in negative thoughts.
• Hobbies and Interests: Dedicate time to activities you enjoy and that give you a sense of calm or satisfaction, such as reading, listening to music, painting, gardening, or spending time with pets.

4. Building and Maintaining Social Connections

Talk to friends and family who share a similar understanding of the situation. However, be careful that these conversations do not lead to rumination and the reinforcement of trauma. Focusing on mutual support and finding positive ways to cope can be beneficial. Distance yourself from toxic individuals or conversations that intensify your negative feelings.

5. Focus on What You Can Control

Feelings of helplessness are a core component of vicarious trauma. Instead of focusing on what you cannot change, concentrate on actions within your control. This could include supporting human rights organizations, participating in peaceful activities, or even simply focusing on creating a positive and meaningful life for yourself.

6. Professional Help

If symptoms of vicarious trauma or secondary PTSD are disrupting your daily life, do not hesitate to seek help from a psychotherapist specializing in trauma. Platforms like Emotral can connect you with professionals who are familiar with the unique challenges of the Iranian diaspora and can provide the necessary support.

Conclusion

The war from afar is real and leaves deep wounds on the mental health of Iranians abroad. Recognizing vicarious trauma and secondary PTSD is the first step to protecting ourselves and our loved ones. Remember that caring for your mental health is not selfishness, but a necessity to stay strong, maintain hope, and ultimately, contribute more effectively to a better future for Iran and Iranians. You are not alone, and help is available.