A guide to psychosocial practices in protests: self-care tips before, during and after a demonstration to manage stress and take care of ourselves collectively.
In certain contexts, participating in a protest can expose us to moments of great tension and stress. Recognising the signals from our body and those around us can help us to respond better and protect ourselves.
We put together a series of psychosocial actions to take care of ourselves together, before, during and after a demonstration.
Before you go - Psychosocial practices in protest
- Get information from reliable sources and follow the evolving context to understand possible scenarios and risks.
- Try not to go alone: if a tense atmosphere is expected, be accompanied by friends, neighbours, colleagues or people you trust.
- Anticipate together different scenarios (dispersal, emotional outburst, separation from the group) and agree on how to support each other.
- Charge your mobile phone and, if you have one, bring an external battery.
- Memorise the number of a person you trust, in case you can't use your mobile phone.
- Familiarise yourself with the route or rally point.
- Let someone close to you who is not participating in the mobilisation know where you will be and share your location in real time, if possible.
During - Psychosocial practices in protest
When faced with stressful situations during protest, our body may give us warning signs: palpitations or a racing heart, rapid breathing or shortness of breath, sudden sweating, a lump in the stomach or throat, trembling, dizziness or a feeling of unreality. Recognising them early allows us to act more calmly and take better care of ourselves.
If it happens to us
- If the situation becomes difficult to handle, we can withdraw until we feel better.
- Focusing on the present is important to situate ourselves.
- Do 3 breathing cycles: inhale for 4 seconds; hold for 7 seconds; and exhale slowly for a count of 8. In a short time the body calms down and we regain mental clarity to continue.
If it happens to someone else
- Speak in a calm voice, conveying calm and confidence.
- Guide slow breathing together and offer gentle physical contact.
- Accompany the person to a quiet, safe place to reduce overexposure to noise or crowds.
- Validate their emotions without judgement, recognising that what they are feeling is normal in a stressful situation.
What about a more critical situation?
It is possible that, beyond the usual nervousness, we may encounter someone who is experiencing a more intense reaction, such as paralysing fear, shock or uncontrollable crying. In these cases:
- Approach with respectIntroduce yourself, say your name and speak clearly, using short, simple sentences.
- Ensures securityIf the environment is chaotic, accompany her to a more protected space and guide her breathing (the same as above).
- Provides basic supportWater, a seat, fresh air or just a break.
- Active listeningAllow the person to express what they are feeling without interrupting or judging. Use phrases such as “It is normal to feel this way in this situation”.
- Avoid minimising or giving quick adviceDon't say “it's no big deal” or “take it easy”.
- Accompanying with presenceIf he doesn't want to talk, your silent company also helps.
- Orientation to the presentAsk simple questions (“What do you hear now?”, “What can you touch?”) to help her reconnect with the here and now.
- Evaluates supportasks if he wants you to contact someone he trusts.
After - Psychosocial practices in protest
- If we have experienced moments of tension or stressful situations during mobilisation, it is important to take time to talk about what we are feeling.
- Recognising how we are after these emotional peaks and naming what comes up - shame, fear, anger, sadness, anxiety, anguish, among others - helps us to validate our experience.
- Sharing it with others is also a tool for care and can be useful for ourselves as well as others. We can draw on our close networks - friends, family or communities, both in person and virtually - to express what has happened or what is troubling us.
- Constant exposure to social media and news can have a double effect: it can keep us connected, but also increase distress, fear or anxiety, especially if we have experienced it in a very intense way. If we feel this is getting the better of us, we can allow ourselves time to disconnect and rest.
Contact us if you need us
If during the mobilisation, or in the moments before or after, we have suffered a rights violation, it is important to document and report it.
You can contact our team. At the Sira Centre we offer comprehensive care and accompaniment to those who have been victims of political violence, human rights violations, ill-treatment and/or torture.