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Consider reviewing the below resources or tips you can try if you are feeling overwhelmed, distressed or anxious.

Wellness Tips

When listening to or watching difficult subject matter in news, social media, live streaming or archived recorded material, these are some things to consider:

  • Consider whether you want to listen alone, with others or with a support person.
  • Make a plan in advance for what you will do if you feel overwhelmed with what you are hearing or seeing. Remember you can listen to segments or make a decision to turn off the news or the webcast if you need to take a break. The webcast of the proceedings is recorded and saved on the Commission website so that you may listen at a later time, at your comfort and convenience.
  • Consider keeping your car radio on an all-music station or play downloaded music or CDs while travelling so you don’t inadvertently have the news come on when you aren’t ready to hear it.
  • Connect with your supports, formal and informal, and plan ahead for who you will reach out to for various needs as they may come up.
  • Attend any support groups or social groups as COVID-19 gathering limits allow. Mark it in your calendar so you have a visual reminder and prompt to attend. It is important to stay connected with others.
  • Plan an activity you enjoy for after watching or listening to the proceedings, or after listening to or reading the news. Think about and plan for days for you to take a break from the news and the media.
  • Plan activities that provide you some comfort and engage your senses. Mark these on your calendar as well as a visual reminder of something to look forward to.

When you are feeling sad, distressed or overwhelmed with a variety of emotions, consider some of the following:

  • Be kind to yourself—remember that when you experience feelings like sadness, anger, impatience and frustration that they can be usual responses to grief.
  • Talk about what you are feeling with someone who you know is there for you, to listen and support you when you share what you are experiencing. On some days, that may be a helpline.
  • Sometimes increased use of alcoholic beverages and/or other drugs can occur as a way to try and cope. It can be helpful to self-monitor your use and be attentive to increased use. Eating larger quantities of food, increased shopping or spending more money than usual can be activities that can occur as well. It may be helpful to talk to someone if you start to notice these behaviours occurring more frequently than you would like or more than usual.
  • Sometimes not feeling hungry and skipping meals and regular nutrition can occur as well. Eating even small amounts of food and drinking some water keeps the body fueled so it continues to perform when we need it.
  • Notice if you begin to have a higher than usual tolerance for high-risk behaviours and situations. People may sometimes feel this way when they are very sad and feeling overwhelmed.
  • Build a simple and basic routine (not a demanding schedule) and try to stick to it. The structure of a simple routine can be comforting.
  • When there is an experience of collective grief, others may be feeling similar at varying levels of intensity at different times. Remember we can’t compare ourselves with others on the continuum as intensity ebbs and flows for everyone at different points in time.
  • Asking for help or for someone to listen even in the short term can be useful.
  • Reach out to available supports (informal or formal) if you feel overwhelmed or are having difficulty coping with everyday activities. This can be a usual way to feel and asking for help can reduce feeling alone and isolated in your experience.
  • Remember that it is OK not to feel OK during challenging times.

Some of the information within this website may be disturbing or upsetting for some visitors. This website deals with information about events that include gun and other violence, including gender-based violence and intimate partner violence. If you need to leave at any point, there is a “quick exit” button at the top of the website. This website also includes some suggested resources, should you be in need of support.

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