Therapist Suggestions for Getting Through the Political Shock and Chaos (and how therapy can help your activism!)
To call these times scary may be an understatement. As you read this, your jobs, healthcare, legal status, and much more may be in danger. Every day we are taking in inflammatory news stories and having to sort fact from fiction from straight up malicious lies. Everything feels triggering and there’s not any area of life that isn’t being hit super hard.
We went through this in the last Trump administration, and even somewhat during the brief Biden years. And we are going through another wave of devastation to put it mildly.
And we need you here to survive it.
We need you here more than ever.
I know it’s very hard to stay engaged and informed, to know how and when to act, and to not dissociate through this. Together, we can make it through and together we can stop some of the devastation.
Before I give suggestions on how to do that, I will acknowledge that I’ve learned these tips from so many movement leaders and from generations before me. We are not the first to go through a fight against a fascist, racist, women-hating, transphobic regime that is only focused on their own material gain. We have a long lineage behind us that can show us the way. We have many movement leaders in the present too, many who have been fighting way before the 2016 election. I’m grateful to learn from them. There are too many to list, but I want to highlight Alexis Pauline Gumbs and adrienne maree brown in particular.
Also, I’m writing this from relative privilege and comfort (for now). I’m white and cis and I have secure citizenship (for now). I’m bingeing on gummy bears as I write this because I have secure access to food and shelter (for now). I am queer and I live with autoimmune disorders, and I have loved ones in my bio and chosen family that are disabled, trans, and Black- all people who are facing direct attacks this week.
I’m not a perfect expert at surviving regimes like this, but this is what I’ve learned so far. And this is what I see in my work as a therapist, helping folks live through and heal through trauma, fear, and uncertainty.
First and foremost is staying connected to yourself, your emotions, and your body. Know when you’re getting flooded, when you need support, when you need a break and when you can push forward. Your body is literally under attack so staying tuned to what it needs is a form of resistance also. This includes daily tasks like taking your meds, eating enough food, and bathing as well as journaling or talking with a therapist about your feelings, getting to know your emotional/reactive patterns, and being honest with yourself about your needs.
Staying connected to community and building strong relationships. This means being comfortable with conflict and learning how to navigate it with accountability and care. I saw something on instagram recently that said being in community meant being comfortable being annoyed, and boy is that true! Annoyed at going outside your comfort zone, having your personal space shared with others, letting go of your agenda for the day, etc. Community also means being vulnerable and asking for, and then allowing yourself to receive, help.
Learning how to be interdependent. A big part of this process is turning from an individual way of thinking. It’s a big shift to see your own struggles as intertwined with the struggles of others and vice versa. Your wellbeing is connected to their wellbeing, and needs can be equally valid even if care is delivered more along equitable lines.
Learning distress tolerance. You’re going to have to go out of your comfort zone a lot. Like a lot a lot. Whether that’s to make phone calls to legislators or to disobey “orders” or whatever. You’re going to have to become more comfortable being uncomfortable and potentially comfortable taking risks. How can we become less risk averse and what do we need to feel safe enough in doing so?
Finding ways to ground yourself in the present. Dealing with the realities of what’s changing is frankly scary. How can we both consider future implications and not live in the future at the same time? How can we be realistic about what’s happening in the present as well as aware of the past patterns of fascism and resistance? Grounding in the present, meaning staying centered in each minute even, is an important emotional regulation tool. It can help us feel a certain kind of safety and security that can come from within.
Finding action-oriented community and finding your focus in the resistance. I’ve spoken already about finding a community for mutual caring, but we also need community for taking action. Participating in protesting, in boycotting, or whatever form your resistance takes is going to be more effective and sustainable when doing so with others. It helps to pick an area, like protecting trans rights or ending the genocide in Palestine. We can trust that all the issues and peoples who are being attacked are interconnected, so pick one area to focus your efforts to make it more manageable. Find a group that feels aligned your focus and values; you’re not alone in these fights.
There are probably lots more ways to survive these scary and intense times, and lots more ways to make an impact. You may not think therapy can help your activism, but I strongly believe it can! As an activist myself, I’ve found it super useful.
Therapy can help with:
Learning about yourself, accepting your needs, and having compassion for your limitations.
Working on giving care without resentment and being open to receiving care so you can better engage in community.
Learning to feel safe within your own body and healing whatever trauma or wounding that impedes that.
Processing events and dynamics as you engage in actions.
It is possible to find therapists that are experienced in community organizing or activism, and to find therapists that are aligned with you politically. Inclusive therapists is a great directory to start with.
We can survive these times and we can help others survive them too. We are so powerful and we all have our part to play. Here we go!
