With the rapid fire of executive orders and changes in policy, programs, and personnel happening in our country, most, if not all of us, have been impacted in some way.
Personally, I have friends and family who work for the federal government and received emails stating they must justify their work to keep their jobs. Professionally, many of my neurodiverse clients are worried about losing what little academic support they fought to receive and some are fearful of threats to their safety and well-being.
Many of these orders impact personal values, livelihoods, and societal structures and in the wake, leave us with intense emotions, such as anger, anxiety, frustration, or even helplessness. Policies and regulations shape the world we live in and influence our sense of stability and justice. The uncertainty of what is to come and loss of control may seem unbearable, but being able to manage these emotions in a healthy way is crucial for maintaining mental well-being, so we may engage in productive action.
Understand Emotional Triggers
The first step in managing emotions and reactions to these is recognizing what specifically about the change triggers distress. Is it a perceived loss of control? A sense of injustice? Fear of the unknown? Identifying the core emotion can help in finding effective strategies.
Strategies for Managing Emotions
Acknowledge and Validate Feelings – Ignoring or pushing away emotions often intensifies distress. It is more effective to recognize and validate your emotions without judgment. It’s okay to feel upset, worried, or confused. All emotions are valid.
Limit Media Consumption – Constant exposure to news and social media can heighten reaction to emotions. Set boundaries for information exposure to prevent overwhelm.
Engage in Mindfulness and Grounding Techniques – Such as deep breathing, meditation, progressive muscle relaxation, and other soothing activities.
Reframe the Story – Ask yourself: What can I control? How can I contribute positively? Shifting your focus from helplessness to empowerment builds resilience.
Use Emotions to Fuel Valued Actions– Whether through advocacy, education, volunteering, or engaging in meaningful discussions, taking actions that are in line with your values can reduce feelings of powerlessness.
Maintaining Perspective and Self-Care- It’s important to remember that policies and executive actions frequently evolve with time. Incorporating self-care activities such as exercise, hobbies, and social connections help to balance emotions. Surrounding yourself with a supportive community that shares your concerns and values can also provide validation and encouragement.
Although we may not have control over executive orders, policy and program changes, we can gain emotional resilience through how we process and respond to them. Mindfully and constructively, we can navigate political changes with greater clarity and stability.
