In the past months, you might have found it difficult to focus at work– you may have felt drawn to keep checking the news, worried about what new policy might affect you or your loved ones. And I know many of us are carrying this weight - checking our phones first thing in the morning, feeling that knot in our stomach when we see headlines, wondering what tomorrow might bring.
As a therapist, but also as a Mexican Immigrant, I understand this isn't just about managing anxiety - it's about processing very real threats to our safety, our families, and our rights. This isn't about being dramatic or overthinking - your feelings are a natural response to genuine challenges.
So today I’m sharing practical ways to take care of yourself while staying aware and engaged.
1. Validate Your Experience:
We have to start by acknowledging the very real impact of political uncertainty on mental health. Fear for safety and rights is a rational response– and the anxiety you feel in response to threats is not "overthinking" - it's your body and mind trying to protect you.
2. Understand Your Stress Response:
Because uncertainty affects our nervous system it is important to identify how the body responds to stress so that we can address your symptoms. Common symptoms can include: sleep issues, difficulty concentrating, hypervigilance, restlessness, muscle aches.
Chronic stress from political climate differs from other types of anxiety because so much is out of your control and we are in for a long ride. This is why it’s important to focus on what you can control and create sustainable solutions.
3. Building Your Resilience Toolkit:
Now that you know how your body is responding to the stress and anxiety, create coping tools to address them. Grounding techniques like meditation, journaling, walks, yoga etc. can help. Creating boundaries around how much information you are consuming and being more intentional about it can reduce the feelings of overwhelm. As always, remember to make use of your support system and resources available in your community.
4. Community Care and Action:
There is power in collective support: you will feel less lonely and isolated by surrounding yourself with like-minded folks. By focusing on what you can control you can channel anxiety into meaningful action. Identify networks of mutual aid, or a cause that stands out to you. Remember there are many ways to help: from donating time, energy, resources, to spreading the word and helping folks gather. And of course, don’t forget the importance of celebrating small victories and moments of joy as well as allowing yourself to rest.
5. Professional Support:
Of course, therapy can also be a great resource for you to combat burnout, emotional fatigue, vicarious trauma, and stress. You can also make use of available community resources and support groups
It's okay to not be okay. Give yourself permission to show up where you are right now. If it’s not 100% then it’s not 100%. And don’t forget you are not alone.
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