How to Maintain Your Mental Health as the U.S. Unravels

What you are feeling is real and valid. There is not something wrong with you; you are surviving during a hard time. We are in a crisis. Unless you are aligned with the political powers that be or have your head buried in the sand, you know that we are hurtling towards very real consequences for our country and citizens. If you are feeling overwhelmed and find yourself doomscrolling, it is because this is real. I will not minimize it or tell you to stop watching the news. Those are band aids. Though it is true that you do have to take breaks, that isn’t the long-term solution. How do we endure when the adversity we face is not momentary? As a trauma therapist, I have a few thoughts and observations I can share that may help.

Joy. It is an act of resistance. You DO need breaks from consuming information and worrying. Be sure to pause and take in mindful moments to notice what pleasant things are around you. I am aware that it is hard to do and this does not fix the problems. However, allowing the oppressors to steal our joy is letting them win. So be sure to have moments to exist and breathe, even if it is just so you can refuel to continue the fight. You will burn out; we need the pauses to refresh.

Sustain. Stop the spiral. Find a routine and lean into it. In these pauses find ways to regulate and calm the nervous system and nourish the body. Research shows that prolonged stress is harmful to our health. Harmful meaning it will literally destroy you. Wellbeing is hard to prioritize when our basic needs and safety are being threatened. I know it feels silly and not accessible when things are literally burning down around us. However, we will not endure long term if we aren’t caring for our bodies and minds. We won’t win against fascism if we are paralyzed by anxiety, our bodies breaking, and our souls depleted. Sleep, eat, hydrate, move, shower, meditate, go to the doctor if you can, take your meds if you have them. Do the things. Do not let the basics of self-care slip. You cannot sustain if you are not well. This is fundamental. Not taking care of yourself is a disservice to others. If it helps, think of your wellbeing as an act of resistance.  An ice pack on the chest and a nap works wonders. Touch grass. Take a walk.

Plan. Prepare for some of the changes and outcomes you are worried about. Research and educate yourself. Talk to someone smarter than you and listen to those who have the bandwidth to process all the information. What are things you can do now that feel manageable and meaningful? Calling politicians, download information, prepping for disaster, volunteering? Find one thing you can do now. Then make a multi leveled plan.  What is your tipping point and when will you act? What do you need in order to leave and what do you need to be safe where you are? Make a list and take steps. Find the free resources. Collect your information and supplies in a place you can easily access. Learn and prepare to the best of your ability. We don’t have control over what happens next and that is scary. But it is real. One way to combat the anxiety from lack of control is preparation. You can do this part. You are capable, you are smart and there is information available.  You may not have everything you feel like you need and that is okay too. There are other people experiencing the same thing. We do our best. And if you have the capacity, you can support others and protect loved ones.

Community. I cannot emphasize this enough. Your local community is so important now, and will be vital in an emergency/disaster. If your geographical community isn’t safe or accessible to you, find one online or in a safe space. Frequent places that align with your values, identities, and interests. Familiarity is built on consistency. Be consistent. Show up, talk, show interest, contribute. People will come together when they need each other. Isolation hurts us and gives “them” power, we need to be united.

Clarity. Define your values. What is your ethos, worldview, what do you prioritize? What is your spiritual practice? What do we believe about people, the world, goodness, hope? Expand, get clear, and focus on these things. Being rooted in self and what grounds you will give you a compass for weathering the storm. Maybe it is time to immerse yourself in a spiritual practice, reading, meditation, or communing with others who feel grounded. We must tether ourselves to something that feels true and hopeful so that we can endure the suffering.

Look for the Good. There are other people fighting back. There are politicians, judges, organizations, leaders and other nations who also oppose what is happening. There are groups of people who have been in this fight decades longer than you. People who have fought to exist for generations and have inherited the resilience to carry on. Look to their example, learn their history, read their books and stand your ground. In your panic, it may feel hopeless or like you are alone. People are fighting back. There are protests and resistance at all levels. The oppressors and evil are trying to overwhelm us but they aren’t making gains on every front. We aren’t backing down.

Ask for help. Go to therapy and get meds if you need to. Seek out support groups. Therapy/medication isn’t always the answer, but if you are having a hard time and need support to get momentum on these other things, then a professional may be someone who can help to anchor and guide you. Medication might be the thing that removes some barriers and allows you to access the strength in yourself. As a therapist, I am struggling also, but supporting others during this time brings me purpose, peace, and joy. This isn’t meant to be a sales pitch, but during a time when it is becoming less safe to be part of a visible marginalized group, private pay services may be the answer. Because we don’t report to any governing agency or submit claims to insurances, there are additional layers of privacy to your information. I have seen clients who are in professions where it cannot be known they are in therapy, clients who are in hiding from abusive partners and don’t want to use their real name, clients who do not want a diagnosis to go on their medical record, clients who do not want their identities to be documented. If you cannot afford this route, some private pay groups have sliding scale, pro bono spots, or low-cost interns. It may take a little work to find the right resource but reach out to someone in the mental health community and they may be willing to help connect you. I often provide referrals to other resources even when someone is not my client. Many of us collect information and are very connected within the field.

I am in this with you. Be well friends and stay strong.