{"id":223,"date":"2026-01-29T17:20:13","date_gmt":"2026-01-29T16:20:13","guid":{"rendered":"https:\/\/centrosira.org\/?p=223"},"modified":"2026-03-09T12:03:59","modified_gmt":"2026-03-09T11:03:59","slug":"practicas-psicosociales-cuidado-protesta","status":"publish","type":"post","link":"https:\/\/centrosira.org\/en\/practicas-psicosociales-cuidado-protesta\/","title":{"rendered":"Taking Care of Yourself in Protest: Psychosocial Practices Before, During and After"},"content":{"rendered":"<p>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.<\/p>\n\n\n<p><!-- --><\/p>\n<p>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.<\/p>\n<p><!-- \/wp:post-content --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>We put together a series of psychosocial actions to take care of ourselves together, before, during and after a demonstration.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:heading --><\/p>\n<h2 class=\"wp-block-heading\">Before you go - Psychosocial practices in protest<\/h2>\n<p><!-- \/wp:heading --><\/p>\n<p><!-- wp:list --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>Get information from reliable sources and follow the evolving context to understand possible scenarios and risks.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>Try not to go alone: if a tense atmosphere is expected, be accompanied by friends, neighbours, colleagues or people you trust.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>Anticipate together different scenarios (dispersal, emotional outburst, separation from the group) and agree on how to support each other.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>Charge your mobile phone and, if you have one, bring an external battery.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>Memorise the number of a person you trust, in case you can't use your mobile phone.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>Familiarise yourself with the route or rally point.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>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.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- \/wp:list --><\/p>\n<p><!-- wp:separator --><\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/><!-- \/wp:separator -->\n<p><!-- wp:heading --><\/p>\n<h2 class=\"wp-block-heading\">During - Psychosocial practices in protest<\/h2>\n<p><!-- \/wp:heading --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>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.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:group {\"layout\":{\"type\":\"flex\",\"flexWrap\":\"nowrap\"}} --><\/p>\n<div class=\"wp-block-group\"><!-- wp:group {\"layout\":{\"type\":\"constrained\"}} -->\n<div class=\"wp-block-group\"><!-- wp:group {\"layout\":{\"type\":\"flex\",\"flexWrap\":\"nowrap\",\"justifyContent\":\"left\",\"verticalAlignment\":\"top\"}} -->\n<div class=\"wp-block-group\"><!-- wp:group,\"layout\":{\"type\":\"flex\",\"orientation\":\"vertical\",\"verticalAlignment\":\"space-between\",\"justifyContent\":\"center\"}} -->\n<div class=\"wp-block-group\"><!-- wp:group {\"layout\":{\"type\":\"constrained\"}} -->\n<div class=\"wp-block-group\"><!-- wp:heading {\"level\":3} -->\n<h3 class=\"wp-block-heading\">If it happens to us<\/h3>\n<p><!-- \/wp:heading --><\/p>\n<p><!-- wp:list --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>If the situation becomes difficult to handle, we can withdraw until we feel better.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>Focusing on the present is important to situate ourselves.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>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.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- \/wp:list --><\/p>\n<\/div>\n<p><!-- \/wp:group --><\/p>\n<\/div>\n<p><!-- \/wp:group --><\/p>\n<p><!-- wp:group ,\"layout\":{\"type\":\"flex\",\"orientation\":\"vertical\",\"verticalAlignment\":\"space-between\",\"justifyContent\":\"center\"}} --><\/p>\n<div class=\"wp-block-group\"><!-- wp:group {\"layout\":{\"type\":\"constrained\"}} -->\n<div class=\"wp-block-group\"><!-- wp:heading {\"level\":3} -->\n<h3 class=\"wp-block-heading\">If it happens to someone else<\/h3>\n<p><!-- \/wp:heading --><\/p>\n<p><!-- wp:list --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>Speak in a calm voice, conveying calm and confidence.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>Guide slow breathing together and offer gentle physical contact.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>Accompany the person to a quiet, safe place to reduce overexposure to noise or crowds.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>Validate their emotions without judgement, recognising that what they are feeling is normal in a stressful situation.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- \/wp:list --><\/p>\n<\/div>\n<p><!-- \/wp:group --><\/p>\n<\/div>\n<p><!-- \/wp:group --><\/p>\n<\/div>\n<p><!-- \/wp:group --><\/p>\n<\/div>\n<p><!-- \/wp:group --><\/p>\n<\/div>\n<p><!-- \/wp:group --><\/p>\n<p><!-- wp:separator --><\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/><!-- \/wp:separator -->\n<p><!-- wp:heading --><\/p>\n<h2 class=\"wp-block-heading\">What about a more critical situation?<\/h2>\n<p><!-- \/wp:heading --><\/p>\n<p><!-- wp:paragraph  --><\/p>\n<p>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:<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:list  --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li><strong>Approach with respect<\/strong>Introduce yourself, say your name and speak clearly, using short, simple sentences.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li><strong>Ensures security<\/strong>If the environment is chaotic, accompany her to a more protected space and guide her breathing (the same as above).<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li><strong>Provides basic support<\/strong>Water, a seat, fresh air or just a break.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li><strong>Active listening<\/strong>Allow the person to express what they are feeling without interrupting or judging. Use phrases such as \u201cIt is normal to feel this way in this situation\u201d.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li><strong>Avoid minimising or giving quick advice<\/strong>Don't say \u201cit's no big deal\u201d or \u201ctake it easy\u201d.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li><strong>Accompanying with presence<\/strong>If he doesn't want to talk, your silent company also helps.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li><strong>Orientation to the present<\/strong>Ask simple questions (\u201cWhat do you hear now?\u201d, \u201cWhat can you touch?\u201d) to help her reconnect with the here and now.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li><strong>Evaluates support<\/strong>asks if he wants you to contact someone he trusts.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- \/wp:list --><\/p>\n<p><!-- wp:separator --><\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/><!-- \/wp:separator -->\n<p><!-- wp:heading --><\/p>\n<h2 class=\"wp-block-heading\">After - Psychosocial practices in protest<\/h2>\n<p><!-- \/wp:heading --><\/p>\n<p><!-- wp:list --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\"><!-- wp:list-item  -->\n<li>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.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item  --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>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.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item  --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>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.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- wp:list-item  --><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"list-style-type: none;\">\n<ul class=\"wp-block-list\">\n<li>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.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><!-- \/wp:list-item --><\/p>\n<p><!-- \/wp:list --><\/p>\n<p><!-- wp:heading --><\/p>\n<h2 class=\"wp-block-heading\">Contact us if you need us<\/h2>\n<p><!-- \/wp:heading --><\/p>\n<p><!-- wp:paragraph  --><\/p>\n<p>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.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph  --><\/p>\n<p>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.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:buttons {\"layout\":{\"type\":\"flex\",\"justifyContent\":\"center\"}} --><\/p>\n<div class=\"wp-block-buttons\"><!-- wp:button {\"backgroundColor\":\"vivid-red\"} -->\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-vivid-red-background-color has-background wp-element-button\" href=\"https:\/\/centrosira.org\/en\/contacto\/\">Contact us at<\/a><\/div>\n<p><!-- \/wp:button --><\/p>\n<\/div>\n<p><!-- \/wp:buttons --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph --><\/p>\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->","protected":false},"excerpt":{"rendered":"<p>Gu\u00eda de pr\u00e1cticas psicosociales en protestas: claves de autocuidado antes, durante y despu\u00e9s de una manifestaci\u00f3n para manejar el estr\u00e9s y cuidarnos colectivamente En determinados contextos, participar en una protesta puede exponernos a momentos de mucha tensi\u00f3n y estr\u00e9s. Reconocer las se\u00f1ales de nuestro cuerpo y de quienes nos rodean puede ayudarnos a responder mejor [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":224,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13,22],"tags":[],"class_list":["post-223","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-actualidad","category-formaciones"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>C\u00f3mo cuidarnos en la protesta: pr\u00e1cticas psicosociales antes, durante y despu\u00e9s - Centro Sira<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/centrosira.org\/en\/practicas-psicosociales-cuidado-protesta\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"C\u00f3mo cuidarnos en la protesta: pr\u00e1cticas psicosociales antes, durante y despu\u00e9s - Centro Sira\" \/>\n<meta property=\"og:description\" content=\"Gu\u00eda de pr\u00e1cticas psicosociales en protestas: claves de autocuidado antes, durante y despu\u00e9s de una manifestaci\u00f3n para manejar el estr\u00e9s y cuidarnos colectivamente En determinados contextos, participar en una protesta puede exponernos a momentos de mucha tensi\u00f3n y estr\u00e9s. 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