[Last updated on 29 August 2020]

Our prayers and thoughts are with the people of Beirut and Lebanon. What happened would easily shake even the strongest of spirits. We know that this is not fair, and that healing will take time.

It is heartwarming and comforting to see all the people who are converging their efforts to support the most affected ones. We invite everyone to contribute in whichever way they can. Check out this website if you’re looking for ways to help: https://lebanoncrisis.carrd.co.

As Recipes for Wellbeing, the best way we can support the people of Beirut and Lebanon is by sharing a curated selection of our recipes to look after mental, emotional, physical, and spiritual wellbeing. We have tried to include a mix of activities, from individual to group practices, from easier to more difficult exercises, to deal with stress and panic attacks and to mourn the loss of loved ones. 

We hope they will support you through the difficult times ahead, but please do reach out to professional therapists if you feel overwhelmed by what happened.

Local resources

1. We Herd provides information on how to become a better support system for the people affected.
2. Embrace is a non-profit organization (NGO) that works to raise awareness around mental health in Lebanon. They launched the national emotional support and suicide prevention helpline in Lebanon. Embrace currently has a free walk-in clinic to provide mental health services.
   • National emotional support and suicide prevention hotline: 1564
   • Free walk-in clinic: 81003870
3. The ICRC has an eight-person clinical psychology team working in Lebanon in various capacities, including supporting victims of violence and refugee communities. In the aftermath of the explosion, they opened a hotline for people who wish to access the ICRC mental health services and physical rehabilitation assistance. They are also providing mental health support to wounded people at Rafik Harari University Hospital in Beirut and the Weapon Traumatology and Training Center in Tripoli, northern Lebanon. The ICRC hotline number is 70 34 16 75 (for calls inside Lebanon).
4. IMC Lebanon offers free and confidential psychological first aid and mental health services to everyone affected by the Beirut Explosion. Call their hotline for more info: 70 99 35 74
5. Médecins du Monde provides both emergency and long-term medical care to vulnerable communities across the world. You can contact them for mental health support through different healthcare centers and clinics in:
   • Karantina: 76182616
   • Rafic Hariri University Hospital: 81314932
   • Baalbek: 70125868

Mental wellbeing

1. “Coping with panic attacks” (level: easy • duration: ~15 minutes) – this is a simple technique to cope with panic attacks. You can do it by yourself or you can guide a friend in need to help them reduce the symptoms and feel calmer and safe. If you have children around you who are in distress, we encourage you to use this recipe instead: “Koeppen’s relaxation for children”. 
2. “Coping with a sense of urgency” (level: medium • duration: ~45 minutes) – this is a more advanced practice to make peace with the sense of urgency you might be experiencing right now. It is most powerful if done with another person. Not suitable for children.

Physical wellbeing

1. “Managing stress” (level: easy • duration: ~15 minutes) – this is a short meditation practice to help you connect to your body and learn to cope with stress. You can do it by yourself or with other people, in which case we suggest one person guides the group through the guidelines. 
2. “CBT strategies to help you sleep” (level: medium • duration: ongoing) – this recipe offers a series of self-initiated strategies to help you sleep and preserve your immune system from deteriorating.

Emotional wellbeing

1. “Ring theory” (level: medium • duration: ongoing) – this is a reflective activity to map your support networks and understand whom you can reach out for support and who you can give support to. We recommend doing this alone. Not suitable for children.
2. “Dealing with others’ suffering” (level: hard • duration: 15 minutes) – this is a more advanced meditation practice of tonglen – sending and receiving – to be present and helpful to others when they are suffering. We recommend doing it only if you have prior experience with mindfulness meditation (e.g. loving kindness).

Spiritual wellbeing

1. “Fear setting to make difficult decisions” (level: medium • duration: ~1.5 hours) – this is an activity to overcome the paralysis you might be experiencing when it seems like your fears have become reality. It is particularly recommended for individuals, teams, and communities to avoid self-destructive behaviours.
2. “Dealing with loss” (level: hard • duration: as much as you need) – this is a healing practice to help you cope with loss, especially when it is most difficult. We recommend doing this with your loved ones who might offer you support. Not easy, but it can be adapted for children.

Extra

1. “Stress diary” (level: easy • duration: ~30 minutes) – this is a quick but constant practice to log your stress episodes, understand your stress limits and learn to manage your stress. You can do it alone or with your family, friends, colleagues… and is suitable for children as well if you adapt the language.
2. “Mitigating aftershock for activists” (level: medium • duration: ongoing) – this recipe offers useful tips for activists and social change agents to avoid or mitigate aftershock. You can do it alone or bring the practices into your community of activists and allies.

May you heal your wounds and help your community thrive again.

The Recipes for Wellbeing Team

This blog post was written by Greta Rossi and Tariq Al-Olaimy.