Self-Care During Turbulent Times
Why Practice Self-Care?
In these tumultuous times of political and economic uncertainty in the United States, prioritizing self-care and nurturing our relationships has become not just beneficial but essential. The constant barrage of distressing news, policy changes, and social division can take a severe toll on our mental health, leading to anxiety, depression, burnout, and helplessness. Self-care is inherently political—the current regime thrives when citizens are exhausted, overwhelmed, and too depleted to engage in resistance or advocacy. It wants you to give up and shut up.
While you should decide for yourself if and how much you actively resist the tyranny sweeping across America, (and you have every right not to be politically active), the very act of taking care of yourself is an form of resistance.
As poet and activist Audre Lorde (1934-1992) said, "Caring for myself is not self-indulgence, it is self-preservation, and that is an act of political warfare."
- Audre Lorde, Poet & Activist
Set boundaries on media consumption
Limit exposure to political news and social media. Designate specific times for updates to avoid constant stress. Take breaks altogether from the media. Put your phone in the other room. You don't need to know every detail or every event to know what's happening in the United States. "You don't need a weatherman to know which way the wind blows."
Cultivate the garden of your close relationships
We need each other, now more than ever. Friendships, romantic partnerships, family bonds, close colleagues, pets—whoever makes you feel cared about, and whoever you care about—this is a major source of sanity and soothing. If your key relationships are thriving, savor them. If they need work, step into it and repair or deepen them. And for what it’s worth, even this is an act of resistance.
Create structure and purpose
In the best of times, most of us need routine and structure. Work, family responsibilities, hobbies, healthy habits –– this all works together to keep us centered and happy. And we need purpose, a reason to get up in the morning, activities that express our values and bring out lives meaning. These are even more important now. Use this time to reflect on personal values, relationships, and long-term goals. Do what you need to do to feel alive.
Here are several other recommendations by Mental Health professionals:
Practice mindfulness: Engage in mindfulness techniques like meditation, deep breathing exercises, or grounding techniques to manage anxiety and stay present. Walk in the woods. Spend time with your pet. Take a nap. Garden. Listen to music. Watch the sunset.
Focus on what you can control:Channel energy into activities aligned with personal values, such as volunteering or engaging in local community initiatives. Nurture your small world of close relationships.
Maintain healthy habits: Like regular exercise, adequate sleep, nutritious eating, and spending time outdoors to build emotional resilience.
Seek support: Connect with trusted friends, family members, or a therapist to discuss feelings and gain perspective.
Engage in healthy communication: When discussing politics, practice respectful dialogue, active listening, and set boundaries for productive conversations. And give yourself permission NOT to discuss politics.
Practice self-compassion: Be kind to yourself, acknowledging that navigating political stress is challenging.
Develop emotional regulation skills: Use techniques like Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) to address emotional and cognitive reactions to political uncertainty.
Acknowledge and validate feelings:Recognize that stress, anger, or frustration about the political situation are valid emotions.
“Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive."
—Howard Thurman, author, philosopher, civil rights leader
