When The Noise Is Loud, TURN THE TV OFF!

Kendrick Lamar reminds haters in his song "TV Off" to turn the TV off if they’re mad or upset because someone is winning and they don’t want to see it. But we can take that poke at naysayers and reframe it as a reminder to ourselves—to turn the TV off when the things we see start to feel too loud.

We may not have control over what’s happening or how it’s shown to us; but we do have control over how we digest it, and how we choose to respond.

Today marks the beginning of what may feel heavy for survivors of domestic violence, other trauma survivors, and the advocates and members of the public who stand with them, as the media begins its coverage of the trial of Sean “Diddy” Combs’. We’re seeing brave women, such as Cassie, testify courageously in front of her "alleged" abuser. This may be triggering for her, and also for survivors with similar stories.

Here are several grounded ways we can support ourselves as we process what’s unfolding in the media.

1. Be mindful of your media intake.

   If you’re able to avoid watching the news, reading newspaper articles, listening to radio shows that cover entertainment, or even being on social media, then that’s what I suggest.

This is an opportune time to catch up on a new TV show you’ve been wanting to watch or to start that book you’ve been trying to read. It is possible to step away from the TV and all media outlets.

However, if you’re unable to do that, consider managing your time on social media and watching the news. Maybe give yourself 15 to 20 minutes and then, immediately after, do something that restores your cup. Whether that’s going for a walk, listening to soothing music, or taking time to journal, be intentional.

Be mindful of what you’re taking in through the media.

2. Talk about it.

   You don’t always have to share your story with the whole world, but this is a good time to process what you’re experiencing with someone you love and trust. That could be your therapist, a close friend, or someone who is also a trauma survivor and understands.

Don’t bottle up what you’re feeling by allowing yourself to be silenced. As trauma survivors, one of the things we go through (and must heal from) is being silent. So as you process your trauma and your triggers, do not allow this moment to silence you.

Take power over your voice. Allow yourself to speak within safe spaces. For some people, that’s on social media; for others, it’s within trusted communities. Do what feels safe for you, but consider letting your voice be heard.

3. Affirm yourself.

   Every day, affirm yourself. One of my favorite things to suggest is mirror work. Mirror work is life-changing because it’s you talking to you... and you encouraging you.

So get in front of the mirror. Before you go, grab some post-it notes and write down affirming statements that uplift you, elevate your heart and mind space, and remind you that you are worthy, abundant, and can overcome anything.

Try to make your affirmations very intentional to what you are experiencing. So it could look like: “The residual feelings I’m experiencing from this trial are my triggers. My triggers are normal, and I do not have to be disrupted by these triggers. I have the tools to respond to them.”

Make it very clear. Make it very intentional. Make it very personalized to what you are experiencing; this will help you navigate through challenging feelings and experiences in a healthy and productive way.

4. Move your body.

   And I’m not just talking about going to the gym, taking a walk, stretching, or doing yoga. I mean move; get up and dance.

Do those other things too, but dance. Celebrate yourself. Celebrate what you’ve overcome. Celebrate what you will overcome. But also, dance to release your trauma.

It is known, and scientifically proven, that women tend to hold trauma in their lower bodies. So now is a good time to get up, cut on your favorite songs, and dance that trauma out of your body.

Yes, you can go to the gym. You can take a walk. You can do any other form of exercise that supports your body. But also consider how powerful and spiritually connected dancing is for you and what you need.

You can even take it a step further: call someone you love and trust and have them join you in this dance. Dancing can help you find joy in the midst of anything that may cause you to feel low or down.

It’s important for us to remember that challenges will come and so will our triggers. However, we have the tools to respond to them, and we have the tools to keep ourselves safe.

If you are a survivor, or an ally to this community, then you know: if we can survive, then we can continue to thrive through anything.

Stand firm within your power. Be kind and gentle with yourself. And lean into safe places during this time.

For more helpful tools, guidance, and personalized support, consider working with me through my Spiritual and Mental Wellness Coaching and Consulting services. Whether you’re ready to improve your relationships, seeking clarity, or simply desiring to deepen your healing journey, I offer individual coaching, corporate consultation, and empowering spaces to help you reframe, restore, and realign. I also speak, teach, and host transformative conversations that inspire growth and healing. Let’s connect; follow me on social media @CourtneyArlesia or visit www.CourtneyArlesia.com to learn more.