With the change in Administration and the current political climate in the US, many people are experiencing feelings of overwhelm, restlessness, anger, nausea, concern, and fear. The unknown can be scary for many and cause feelings of anxiety. Political unrest and divisiveness can cause tension in households and strain on relationships. Recognizing the impact this has on daily functioning is critical.
As a social worker, I understand that my professional code of ethical standards guides me in ways that contrast sharply with the current political landscape. In therapy, my goal is to ensure that clients feel heard, supported, and validated. It’s typical for people to experience a range of emotions and reactions, especially in these unprecedented times.
Here are some tangible steps you can take to manage these strong feelings:
Think about what you can control: Consider what actionable steps you can take to feel more in control of the world around you. Anxiety prefers predictable and controlled environments. Take steps to control things in your environment, your schedule, and your lifestyle to help feel more in control of your own life.
Engage with strangers: Smile at people in stores, help others who need it, “pay it forward,” or make an effort to brighten someone’s day. These small gestures can go a long way in boosting our mood and also boosting the mood of others. Remember, there are other kind people in the world who care and we are not alone.
Listen to your body: If you find yourself burning out, shutting down, dissociating, isolating, or feeling irritable, it’s time to take care of yourself. Be mindful of feelings of guilt or shame that you may experience when taking care of your needs. Remind yourself to effectively take care of others, we need to have the energy and willpower to do so.
Avoid the urge to isolate yourself: When we feel helpless and hopeless, we can often feel the urge to hide in bed and avoid the world. Instead, schedule some time to rest, but once that time is up, make the effort to reach out to others. Make plans with people who bring you joy and are uplifting to be around.
Limit your intake of the news and media: Find specific times in your day when you can check the news and media. Try to avoid looking at social media or news outlets outside of these designated times. . Consider turning off alerts on your computer and phone when you can. Each time we engage with the media or news, it can impact our mood and our day. Hide alerts from friends or family members who may be draining. These are active ways to insulate yourself.
Be aware of your food intake: Stress can often cause people to overeat or under-eat. Make sure you are taking care of your body. Try to get movement in during the day and sunshine when possible. Build awareness of when you are emotionally eating (or not eating) due to stress.
Do a body scan: After reading the news, scan your body for any tension that you may be holding. Make conscious efforts to spend time breathing, engaging in mindfulness activities, and doing what you can to keep your body relaxed.
Collaborate with others in your community: Many groups online are making local efforts to volunteer, organize, and do what they can to join together. Collaborating with like-minded individuals can be an effective way to make a difference in your community. Surround yourself with those who fill your proverbial cup rather than drain it.
Donate time, money, or resources: Find a cause that speaks to you and find ways to contribute. Get involved in something that feels meaningful to you. If you are unable to donate money, you can still help by fundraising or volunteering in other ways. www.idealist.org is an excellent resource for finding volunteer opportunities.
Ultimately, it can be difficult to remain hopeful and go on with our day-to-day lives for many of us. For the sake of our children, we can all attempt to model the type of person we would like them to be in the world and demonstrate the power and importance of helping others. Please be kind to yourselves in this unsteady time. As Dominique Browning said, “The key to life is resilience...We will always be knocked down. It’s the getting up that counts.”
If you find that you want the support of a therapist, contact us to schedule a complimentary 15-minute consultation.
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