Maintaining Your Mental Health in the Time of Trump
Marlene R. Bloom, PH. D.
Marlene Bloom has worked as a licensed psychologist for over 30 years. She specializes in treating children, working within the foster care system, and working with parents to address family challenges. Dr. Bloom is also an active Democrat, engaging in advocacy for social justice and for electing Democrats locally. As the politics of our country have deteriorated, Dr. Bloom has increasingly focused on addressing the mental health needs of our Democratic activists and concerned citizens as we all cope with the stress of the current environment. She recently started an Instagram account where you can check out her feed for daily tips on coping with anxiety, depression, anger, or whatever emotion you are having in reaction to the governmental chaos – it’s called ResistancePsychologist.
Many of us care deeply about our country and our fellow citizens. Consequently, what is happening in this country is very scary and stressful. The combination of a terrible government and changes to the ways we get our news can cause distress like some of us have never before experienced. We may feel bombarded by scary news in a way that is frequent, chronic, and seemingly never-ending. But, if we are going to survive this AND maintain our capacity to fight back, we have to figure out how to live in a healthy manner despite the nonsense in our government. Here are four tips for managing stress in this time:
1. Ground yourself in the present. Most of us have not experienced change in our lives. Notice the things around you and remind yourself that they are the same. Literally look at your feet on the floor in your house. It is the same as always. Look around you at your home, the outdoors, your pets – whatever is soothing and normal.
2.Remember to breathe. When you feel anxious, take a few slow breaths to settle yourself. Physiological breathing is particularly helpful – take a big breath in, pause, take in a little more air, then blow it all out.
3.Manage your consumption of news. If you expose yourself to news all the time, you will feel anxious all the time. Consider scheduling a time for news each day. The rest of the day, stay off social media or television/computer news sources. Nothing will happen that needs your attention immediately.
4.Watch your use of social media. It can be insidious in the way it frames things to increase anxiety levels. Treat is like other news – set aside specific time to view social media, and resist the temptation to check in throughout the day.
There are also a few online resources that can help you cope. Look for apps that help with mindfulness exercises (CALM is one of them). Consider getting the daily email from Chop Wood, Carry Water by Jessica Craven – it is usually filled with GOOD news and ideas for ways to fight back positively. If you’re on Instagram, my own account is called ResistancePsychologist and has a daily tip for coping.
Marlene R. Bloom, Ph.D.