Building Resilience-a mental health survival guide for the new Trumpocalypse

COVID pandemic, genocide in Palestine, and now a Trump apocalypse?! The fascist Trump regime's destruction began fast and hard, and has been traumatizing for most of us. Folks have been feeling scared, unsafe, confused, worried, angry, powerless, hopeless, numb, and more. How the heck are we going to get through this traumatizing catastrophe?! 

We must prioritize our wellbeing and intentionally build upon our innate resilience. Trauma survivors/thrivers know what resilience is and we can teach, model, and lead the way. As a therapist who specializes in complex trauma (in Berkeley, California) and has a lived experience, I have witnessed and experienced resilience. This survival guide comes from what I’ve gathered. I also continue to learn and support my clients and community, so please add your ideas and experience in the comments.

1. Stay present to feel your feelings. Practice staying in the moment by telling yourself that you are safe right now. Getting oriented and staying in your body with exercises like: name 5 blue things in the room, deep breathe, pat your thighs, focus on your senses, etc. Rather than repress, numb, or avoid your feelings, allow yourself to feel them, with compassion and validation. It’s helpful to name the feeling and reason, out loud or in your mind. Going further, you can journal or use the arts to express your feelings. Sharing your feelings with someone who can receive them (with active listening) can also be helpful. Imagination is also effective, imagining giving your feelings what they need, like a tantrum, place to hide, etc.

2. Connect with other people, pets, or powers. Stay connected to others and don’t fall into isolation. Even if you only have the capacity to take a walk or go to the grocery store…we are social beings. Text, call, or hug someone or join a group. This is the time to build community. For some, connection with something larger, like a higher power or God or the universe can get us through impossible things. Pets are often therapeutic and connective...adopt a pet if you can!

3. Prioritize your health and wellbeing. Focus on your health and mental health in order to survive this time period and sustain yourself. Nourish yourself and prioritize sleep, nutrition, and physical activity. The fascist powers want to wear us down and weaken us. So, prioritize self-care, joyful & meaningful activities, and therapeutic things. For example, going into nature, exercise, the arts, cooking, baths, reading, acupuncture, and things that make you laugh. 

4. Allow coping. Practice self-compassion with how you are coping, even if your coping isn’t the most “healthy.”  Validate yourself by telling yourself (and others) “it makes sense you are…” and “that behavior is totally understandable…” and, “of course you’re doing that…”

5. Take breaks from the news. Yes, it’s important to know what is happening AND it’s important to take breaks from the news or from thinking about it. Otherwise, you’ll burn out and fall into depression, extreme anxiety, and panic.

6. Take action. Take action even in small ways…re-posting on social media, signing petitions, attending protests, or joining organizations and campaigns…history has proved that every little bit counts. Taking action is also a way to feel and be empowered. And, please don’t get burnt out or lose sight of your wellbeing. I wrote a blog post a few years ago called Anxiety, Worry, and Stress…Agents of Change Need Therapy. This feels even more pertinent now.

7. Get therapy. Mental health is an act of resistance! If you don’t have a therapist, seek individual or group therapy (see my blog How to Find a Therapist). Click here to contact me for a video consultation to see if we are a good fit or if you’d like referrals. I have a psychotherapy private practice in Berkeley and virtually across California.

8. Have crisis info easily available. Take note of crisis resources, such as hotlines or people to call. When we are in crisis it’s hard to think straight (pre-frontal cortex turns off). Click here for some resources.

   
   

   Thank you for reading this and remember that you are not alone and that we will get through this, one day at a time.