The ACRP and this trip provides an opportunity to confront and work through some of the devastating effects of our violent history. It provides a context for the ongoing struggles of our current reality, as well as an opportunity for collective accountability and grief. It takes courage to do this kind of work, so be kind to yourself and your fellow travelers this weekend. 

Everyone responds differently to stress, and what we are going to see and experience can be incredibly stressful. Some people may respond right away and feel sadness, anger, fear, grief, and betrayal. Others may have a delayed response to what they see, and might feel a bit numb or disconnected from the experience. Each is a legitimate response, because everyone processes at a different rate, based on personal history and personality traits. It is ok to have your own emotional response but please be respectful of each other's responses and the environment you are in. 

We encourage you to try and allow yourself to feel what you feel, for as long as you are able to feel it. It is also ok to numb, distract, or avoid. We encourage you to check in with yourselves physically and emotionally, and use internal and external resources to assist you.

• Check in with yourself, how are you feeling and where are you feeling it in your body.
• Can you identify what emotions you are experiencing? Can you identify where those feelings show up in your body? 

• If you know what emotion you have you can begin to identify how to deal with it. For example if you are feeling sad, you may need comfort. If you are feeling angry, you may need to find a healthy way to process that doesn't cause pain to yourself or others (journaling helps, talking with others, art, or energetic exercise). If you are feeling afraid you need to calm your nervous system, and find safety. If you feel grief, you may need to take some time to connect to other sources of grief in your life and find comfort and support. If you feel a sense of betrayal you may need to take time to journal and make sense of it. 

• Things you can do by yourself or with others:

• Use simple breathing exercises. Breathing helps to down regulate our nervous system when it is activated
• Sing or hum. Singing does the same thing as breathing, it helps to calm and soothe an activated fight, flight, freeze, or fawn response. 
• Use the art materials available at the hotel. Coloring isn’t just for kids, it helps to distract without the need to concentrate too much.
• Take a walk in nature, there is a river close by. Nature helps us to reconnect and soothe our nervous systems.
• If you don’t feel like taking a walk, look at Nature out of the window, or photos of nature can help too. 
• Exercise! Taking a walk in nature is a great way to use your muscles, release tension, and energize us. Exercise also releases endorphins and reduces stress. 
• Use your senses to ground and connect. If you have hand lotion, essential oils, chewing gum, or other things like that, use them to keep you grounded and connected. 
• Listen to music. Find music that is calming, and uplifting, and create a fun playlist.
• Watch comedic videos on YouTube or other social media platforms. Laughing when we are sad is not a bad thing, it helps to process the sadness through our bodies and shift our mood. 
• Talk with your friends and family about the events of the day. Highlight the good in the midst of the difficulties. Talking about the good doesn’t negate the bad, it gives us hope in the midst of great sadness. 
• Journaling your feelings and the events of the day helps to process what you’re thinking and feeling. It helps to contain difficult emotions, and brings insight to how things affect you. 
• If you use Social Media, did you know you can create multiple accounts? Create an account that is about self care, focussing only on things that you find soothing and uplifting. You can have an account where you only follow dog owners, cars, flowers, art, or comedy. This way you won’t be distracted by things that can make you feel bad. 
• Use Mental Health Apps. Some free ones are: Mood Meter, Breathe, Mind Shift, and Take A Break. 
• Ask for help! We all have struggles, and it helps to ask for and receive support. Simone Jacobs, and Arnecia Moody, are trauma informed mental health professionals, and are here to support you. Feel free to reach out at any point during the weekend. 

“You don’t change the world with the ideas in your mind, but with the conviction in your heart.”

Bryan Stevenson

Research shows that humming is an incredibly powerful process for healing. Learn more, from Amecia Moody, Bureau Director, Client Services Entry (CSE) Bureau.

​​​​​​​Hum for your Health