In tonight’s episode of Law & Order: Special Victims Unit Lieutenant Olivia Benson is faced with another traumatic ordeal. This time, she and a family, including two children, are caught in a violent home invasion. For some, witnessing any of these characters endure this distressing situation may be painful, as it can be an all too-real depiction of a personal experience. And even if you haven’t experienced anything like the situation we’ll be watching, it can bring up difficult feelings or painful memories of trauma. They can be triggered by the setting, the characters we’re watching and their roles, the words they say, or sounds we hear during the episode. Although what we’re watching is fiction—and that’s important to remember—our reactions are real.

We are aware that many of Mariska’s fans or viewers of the show are survivors themselves or know someone who has survived a traumatic event. Many have shared their stories with us, and we hold this trust as sacred. We understand why what occurs within the role of Lieutenant Olivia Benson may hold deeper meaning than most characters on television. One survivor, for example, shared with us that seeing Lieutenant Benson fight for justice on behalf of survivors was an opportunity to imagine how her life could have been different if someone had been there to do that for her.

The character of Olivia is herself a survivor, and we have followed her pursuit of healing throughout the show. Many of the characters she comes into contact with along the way, like those we’ll meet in this episode, are also survivors. Their journeys resonate with many of us.

Mariska is an advocate and activist on the issues of sexual assault, domestic violence and child abuse—a calling in her real life that came as direct result of her role on SVU. And the character of Olivia is seen as a protector by many. To watch her in harm’s way may be unsettling or confusing—just as it can be when people we hold up as pillars of strength and protection in our own lives encounter harm, feel scared, show vulnerability or faulter.

Yet witnessing an individual’s indomitable strength also means you are bearing witness to the adversity that they endure or overcome. On television with characters we love, and in our lives with people we love. Everyone can have a different response. So, in this spirit, we wish to offer what we have found at Joyful Heart to be helpful in bearing witness to stories—real life or fiction.

Taking in Information

The effects of trauma in the body are complex. When we interact with our environment, it can awaken memories or reminders of a past experience—your own or a loved one’s—that can affect us in the moment. Remember that you are the absolute best judge of how much emotionally charged information you can take in at any given moment. You have total agency over this, as well as what you share with others. You have the right to walk away, mute the volume, turn the TV off or otherwise do what you need to do to pace the intake of information.

Check in with Yourself

Anytime you bear witness to suffering—whether it be through the media or listening to a friend share their personal challenges—it is important to create ample time to allow yourself to process and release what you have just taken in. Our bodies are vessels of energy, and that energy takes on many forms—fear, anger, sadness, tension, aches or pains, or maybe even feeling unsafe. It can be helpful to check in with yourself.

• What emotions are you feeling?
• Are you experiencing thoughts or memories related to your own or a loved one’s trauma?
• Are you feeling tension in your body or are you holding your breath?

Remind yourself that what you might be experiencing is a common response. In many ways, it’s our bodies letting us know that this is too much right now—communicating with us about what we may need for our own self-care. We must listen to them. If you are feeling unsafe in any way, create a safety plan, like calling a friend or talking to your therapist, if you have one. Allow your feelings to exist and be gentle with yourself as you process them. It is common for us to criticize ourselves for feeling a certain way. What may be more helpful is to approach yourself the way you would support a best friend—with deep acceptance and compassion.

Releasing Thoughts and Feelings

There are other creative and helpful ways of addressing your thoughts and feelings about this situation, such as talking to someone, journaling, drawing or other art forms. These coping strategies can be helpful in creating insight about your own traumatic experience and healing path. Additionally, creating daily practices that involve exercise, relaxation or breathing exercises can help you release tension from your mind and body and reduce stress.

These tools are just a few ideas that can assist you in developing your own healing practices. Ultimately, you are the expert on your own experience. We know and honor this wisdom and are aware of the inherent strength and courage that each survivor must access in themselves daily as they conquer the challenges that trauma has placed in their lives. Our deepest respect to each of you, and to this process. Thank you for allowing us to be part of that journey.