How to Cope With Political Anxiety From a Los Angeles Trauma Therapist
In these uncertain times, this is the question that every single one of my clients is asking me- how do I cope with all of this? It’s on my mind as well.
It’s hard to know what is being too paranoid and what’s not being paranoid enough. A disturbing predicament to say the least.
Unfortunately, there is no way to feel to eliminate distress about the current political climate and fear, anxiety, hopelessness, helplessness, and anger are all natural and appropriate reactions to the erosion of democracy and human/civil rights. It means you are a human who is paying attention and has empathy if you are feeling these things. And we NEED to feel these emotions in order to motivate social change - they are necessary.
That being said, it is critical to find strategies to avoid overwhelm and debilitating distress, both to preserve some quality of life and in order to resist and fight for a brighter future. Here are some strategies that I am using that I hope will help you too.
Remember - This Is Traumatic
Trauma is an intense and frightening threat to physical and/or emotional safety. The current political unrest is absolutely traumatizing on a grand scale - the ability to make ends meet, keep a job, support our families, access healthcare (including gender affirming care and necessary women’s healthcare procedures), access enough food, express ourselves freely, vote, and be safe from climate change, natural disasters, harassment, and violence are all threatened, resulting in a real potential loss of physical and/or emotional safety. The very right to exist or live is threatened for some, especially brown immigrants, people with disabilities, and trans folks. All of these threats are more intense the more marginalized identities a person holds.
Whether we are worried about ourselves, our loved ones, or our communities, or all of the above, we are all experiencing this shared trauma simultaneously (albeit to different degrees) and it is going to get worse before it gets better.
It is important to not minimize this and to practice self-compassion - no wonder you are struggling. Acknowledge how hard this is to deal with, offer yourself some kind words, cut yourself some slack. Check out self-compassion meditations online or in an app, or “Self-Compassion: The Proven Power of Being Kind to Yourself” by Kristin Neff to beef up your self-compassion skills.
Limit Media Exposure
It’s hard NOT to doomscroll these days - and the bad news is coming with such frequency it’s like drinking from a firehose. And yet, it is vital to stay informed.
But, remember the REASON why it’s important to stay informed - we need to know what’s happening to motivate and inform actions to take. So once you have enough information to take action, it has served its purpose and further information is likely to quickly devolve into the point of diminishing returns - pure anxiety. Your job is to find that sweet spot - enough information to take action, but not cause overwhelm.
Consider limiting your media in the following ways:
Time of day: pick a time of day to take in information so it doesn’t creep in throughout the day
Pick a cutoff time: reading news too close to bed is a one way ticket to a poor night of sleep. Pick a cutoff time at LEAST 30 minutes before bedtime, preferably longer.
Commit to no phone use in bed - it’s too easy to see distressing information even if that’s not your intention.
Pick one or a few trusted sources of information and stick to those. You don’t need to get news from every single place out there.
Decide how much time to spend per day and stick to it.
It’s a privilege to look away - not one that everyone has. We must keep looking, no matter how uncomfortable or distressing. And yet, we have to take the long view here - we must take breaks from looking so that we can keep going, keep fighting.
Cultivate Joy
We all have a lot to learn from Black women about how to live in the face of oppression. As African American poet Toi Derricotte said, “joy is an act of resistance.” And Audre Lorde reminds us that joy gives us the “energy for change.” Joy keeps us going and is radical in the face of oppressive systems that try to tear people down.
Now is the time to double down on cultivating moments of joy - laughing until you cry with friends, playing with children, petting your dog, cooking something fun, revisiting an old hobby, taking up a new one, spending time outdoors, finding amusement and beauty in the mundane. It feels like a tall order, but it is vital to keep going.
Rest
Similarly, Tricia Hersey of the Nap Ministry reminds us that “rest is resistance” and a reclamation of power. We need rest to keep going and we DESERVE rest. Anxiety and rage and panic (and all the rest) are exhausting - prioritize getting sleep, taking naps, and doing nothing (reading, taking in a view, lazily doing a crossword, etc.).
Burn Off Your Anxiety
Do something physical to discharge the pent up stress. Movement of any kind will get the job done - hiking, walking in your neighborhood, dancing, weight lifting, sports. Doesn’t matter - just get moving.
Take Action
We MUST all take action - our democracy and human/civil rights here and around the globe depend on it. Action also reduces feelings of helplessness, hopelessness, and anxiety and is a productive place to channel rage.
And yet, activism isn’t limited to marching in the streets. There are a million ways to take action, big and small, starting by calling your elected officials daily. Think about what you have the capacity for, what aligns with your values, and go. If you feel overwhelmed, pick 1-2 causes and start there. There are so many areas that need action and advocacy.
Be Mindful of Trauma Triggers
If you have a trauma history, of any kind, there is a good chance the current political climate and the anxiety it is creating is trigging your trauma. That’s because when you’ve survived trauma (a threat to physical and/or emotional safety), anything that feels threatening is a trauma trigger. This is also true for the abusive tactics our leaders are using right now (gaslighting, demeaning language, threats, etc.). Double-down on the skills you use to cope when triggered and offer yourself an extra dose of self-compassion. Often, just naming that your trauma is triggered can help it feel easier to cope with. Finally, consider starting or reengaging in therapy with a trauma therapist to get additional support. EMDR is just one of many options.
Find Community
With any challenge, connecting with like-minded people who are going through the same thing is helpful for coping. It also increases feelings of connection and safety, both of which are a buffer against stress related to political changes. Connect with neighbors, an advocacy group, a volunteer organization, reach out to friends, spend time with elders.
Bonus if you all can take action, rest, or find joy together.
Connection reduces stress, even if it can’t eliminate the stressor.
Self-Soothe Using the Five Senses
The way humans soothe the nervous system is by engaging our five senses: sight, sound, taste, smell, and touch. Find sensory activities that you find calming for each of the five senses. For example, what are a few different things to look at that you find soothing? Taking time to watch the sunset, look at photos of loved ones, observe a garden- these are just a few ideas.
Activities that engage multiple senses tend to be the most soothing - this is why baking, spending time outside, or in or near the water are so universally soothing for people.
Keep Perspective
Racism, classism, etc., are not new issues in the United States and authoritarian regimes have thrived at many points in history around the globe. However, the world keeps turning, time keeps ticking, and life keeps marching on- unfortunately, social change often comes out of the darkest times, and not everyone makes it out. Fascism relies on overwhelm, hopelessness, and helplessness- in fact it is an intentional strategy to create this, hence the breakneck speed at which executive orders have come out. Our job is to fight for ourselves and the most vulnerable among us, to take care of one another, and to try to have the highest quality of life we can until things change or our lives come to an end. We are part of a long chain of humans who have resisted over time.
Could You Use Support? Get Online Therapy For Political Anxiety.
As an anti-oppression trauma psychologist near Los Angeles, I can help you learn to cope with the large-scale trauma we are all living through as our democracy strains under the weight of fascism. The distress is unavoidable and important, but there are ways to cope and support from a liberatory therapist can help. At Well Woman Psychology, you will find support that is tailored to you and will honor your unique identities, experiences, and struggles.
When you are ready to start the healing process follow these simple steps:
Reach out for a consultation at Well Woman Psychology.
Learn more about your how therapy can help.
Get support and begin to cope better and identify action you can take.
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Well Woman Psychology focuses on providing support tailored to women’s needs and experiences, whatever your struggles may be. Women’s issues I have expertise in include trauma/PTSD, therapy for body image issues, sex therapy, EMDR, grief, and individual relationship therapy. As well as counseling for reproductive health issues like miscarriage, infertility, pregnancy, postpartum, and new moms. All of my services are offered through online therapy in California, Colorado, Illinois, New York, and Washington.
About the Author:
Dr. Linda Baggett is a Licensed Psychologist and the owner/founder at Well Woman Psychology, serving clients online in California, Colorado, Illinois, New York, and Washington. She has her PhD in Counseling Psychology from the University of Memphis. As a trauma and PTSD psychologist, she specializes in helping people heal from trauma, live well in spite of oppressive systems, and learn how to shift from surviving to thriving. She is trained in many evidence-based trauma treatments, including EMDR. She also works with clients where trauma intersects with relationship issues, sexuality, pregnancy loss and miscarriage, pregnancy and birth trauma, new moms and postpartum issues, infertility, and body image and size-based oppression.
Disclaimer: This blog is for educational and informational purposes only, is not a substitute for individual medical or mental health advice, and does not constitute a client-therapist relationship.