Coping with Government Upheaval

 

Aimee Solis, LPC, LCPC, LMHC

The state of our country and government is rapidly changing. For many, it is changing in ways that have significant negative consequences and pose a physical and/or psychological threat to our safety and stability. Things are changing so rapidly that it is hard to keep up with what is happening daily and what the implications of these changes will be now and in the future. It is possible that changes made today will catch up with us weeks or even months down the road. People in the US are facing challenges and uncertainty including the suffering for many as a result of lost rights, protections, support, resources, economic and financial security, and job loss and even in some cases, for undocumented immigrants, their home. Whether you are directly affected at this time or not, these changes are having a detrimental impact on Americans’ mental health.

Standing on Unstable Ground

When a system you rely on is changing this quickly, it is normal to feel out of sorts or anxious until you adjust to the changes. This is true for families and workplaces too. But when the system we’re talking about is the government, the foundation of our society and reality in the US and a system that many rightfully so depend on, this out of sorts feeling can be very difficult, if not intolerable to cope with.

Ways You May Be Experiencing the Impact

I’ve spent many of my recent sessions with clients and even some of my own time in therapy, processing the impact of this upheaval on myself and my clients. When things feel overwhelming, threatening, or unstable, it is normal to go to extremes and either:

1) bury your head in the sand, dissociating from the experience. This can include depressed mood, lethargy/ fatigue, numbness, increased dissociation and distractibility, and a sense of detachment from others and/ or  yourself.

OR

2) become so overwhelmed by the threat that it is hard to cope. This can include symptoms such as increased anxiety, worry, muscle tension, jitteriness, feeling unsettled, hyperactivity and hyperreactivity, irritability and being more argumentative with others as a need to discharge some of the fight/ flight energy. These extremes are examples of emotional dysregulation and neither are helpful responses to the current situation.

Instead, we can stay vigilant. If you find yourself feeling overwhelmed or dysregulated:

• NOTICE. Practice self-talk that is accepting and aware, acknowledging that you are overwhelmed by the state of our country. 
• ASSESS. Assess your physical and psychological safety at this exact moment. Are you safe? If not, how can you get safe? For minorities, LGBTQIA+, transgender folks, and immigrants, notice where and with whom you are or where you do feel safe currently and expand those opportunities, seeking to grow and add to your safe places and networks. Ask around for community resources. Know your workplace’s policies and protect yourself.
• BOUNDARIES. This is a time to be vigilant. We need to know what is happening, but overwhelming ourselves by immersing ourselves in the change, threat and instability can make us so overwhelmed we won’t be able to respond appropriately if there is a threat. Use conscious compartmentalization. Set healthy boundaries for yourself to 1) limit your exposure to the threat by giving yourself a defined time each day where you’ll research what is happening via a trusted reliable source and set a timer sticking to it. Take the information you receive from social media and televised news shows with a grain of salt. 
• RESPOND. Know your role, your strengths, your voice, and your power and use it to respond appropriately without compromising your immediate safety. Consider calling government officials and making your voice heard. Form a community support group. Do one thing weekly that helps you feel a sense of agency and empowers you a little bit more.
• COPE. If you’re safe right now and you’ve compartmentalized the upheaval and instability our country is experiencing, it’s time to re-focus on the here and now. Take some time to re-visit old coping skills that you’ve used and have worked in the past like going for a nature walk, calling a friend, cooking your favorite meal, etc. 

And if you’re having trouble coping, for any reason, consider therapy whether it would be your first time or you’re returning to it. Therapy methods such as Brainspotting can help you practice mindfulness and emotion regulation so you can expand your ability to cope during stress or crisis and you can develop and tune in to your own intuition about what will be most helpful for you with your therapist’s support.  

 

Aimee is the owner and executive director of Mindful Springs Counseling, a nationwide 100% independently owned and operated mental health center specializing in non-traditional therapy services like Brainspotting and Ketamine-Assisted Psychotherapy. Mindful Springs has locations in Colorado, Washington and Illinois.