The Healing Canvas: Managing Fear and Anxiety During Times of Change
In times of change, many of us experience heightened fear and anxiety. Recent elections mark a major change in our Government and have raised concerns about trans rights, reproductive rights, and increased violence linked to nationalism and racism. These worries are valid and deeply personal for many individuals, yet they also highlight an opportunity for us to connect, build community, and find strength together.
If you’re feeling overwhelmed by the current political climate, know you are not alone. Here are some strategies to help you navigate these uncertain times and resources to support you.
1. Acknowledge Your Feelings
It’s natural to feel anger, sadness, or fear when fundamental rights and safety are at stake. Rather than suppressing these emotions, allow yourself to sit with them. Journaling, talking to a trusted friend, or expressing your feelings through art can be helpful. Research shows that naming and acknowledging emotions helps reduce their intensity (Tull, 2021).
How to Acknowledge Your Feelings
Pause and Reflect
When you feel overwhelmed, pause and check in with yourself. Ask, “What am I feeling right now?” You might find it’s a mix of emotions—fear, anger, sadness, or even hope. Recognizing these feelings is the first step.Example:
If news about political changes triggers anxiety, pause to identify what’s beneath that feeling. Perhaps it’s fear of losing rights, concern for safety, or anger about injustice. Acknowledging these specifics can help you better understand your emotional response.Name the Emotion
Once you’ve paused, try to name your emotions. Use simple, clear terms:“I feel scared.”
“I feel powerless.”
“I feel hopeful and worried at the same time.”
Tip: Avoid judgmental language. For example, replace “I shouldn’t feel this way” with “I feel this way right now.”
Allow Yourself to Feel Without Judgment
Emotions are not inherently “good” or “bad.” They are signals from your mind and body. Instead of resisting them, let yourself experience them. This doesn’t mean wallowing; it means giving yourself permission to feel without shame or guilt.Example:
If you’re angry about systemic inequality, acknowledge that anger. It might be uncomfortable, but anger can be a catalyst for action, showing you what matters most.Express Your Feelings
Once you’ve identified your emotions, find a way to express them. This could be through:Journaling: Write down your thoughts and emotions.
Talking to someone: Share your feelings with a trusted friend, family member, or therapist.
Art: Draw, paint, or create something that represents your emotions.
Example:
If fear about the future feels overwhelming, journal about your worries. Writing them down often reduces their power and provides perspective.
Practicing Self-Compassion
Acknowledging emotions can sometimes lead to self-criticism, especially if you’re feeling “too sensitive” or “not strong enough.” Counter this with self-compassion. Remind yourself that it’s okay to feel overwhelmed—it’s a natural response to challenging times.
Try this mantra:
“It’s okay to feel this way. My emotions are valid, and I am taking steps to care for myself.”
The Benefits of Acknowledging Emotions
When you acknowledge your feelings:
You reduce emotional intensity.
You increase your ability to make thoughtful decisions.
You foster greater self-awareness and emotional resilience.
You improve communication with others by understanding your own emotional state.
Acknowledging your feelings is a courageous and transformative act. It’s not about fixing everything at once but about honoring where you are and taking the first steps toward healing and growth. If you’re struggling to process your emotions, therapy can provide a safe space to explore them further.
2. Focus on What You Can Control
In times of uncertainty, focusing on what we can control can reduce anxiety. This might include:
Taking breaks from news or social media to prevent overwhelm.
Engaging in self-care practices like regular exercise, healthy eating, and sufficient sleep.
Learning about and advocating for issues you care about. Small actions, like writing to representatives or volunteering, can provide a sense of empowerment.
3. Build Community and Connection
Fear often isolates us, but community is a powerful antidote. Consider joining groups that align with your values, whether it’s a local advocacy group, a book club, or an online support community. Connecting with like-minded individuals reminds us we are not alone in our struggles.
As Dr. Brené Brown emphasizes, “Connection is why we’re here; it is what gives purpose and meaning to our lives” (Brown, 2010). Building community allows us to find strength in shared values and mutual support.
4. Seek Professional Help When Needed
If anxiety feels unmanageable or is interfering with your daily life, therapy can provide a safe space to process your fears. Therapists can help you develop coping strategies and guide you toward finding meaning during difficult times. At Artist Eye Counseling, we integrate mindfulness and creative approaches to help you tap into your inner resilience.
5. Use Mindfulness Practices
Mindfulness, or the practice of staying present in the moment, can ease anxiety. Techniques like deep breathing, meditation, or grounding exercises help calm the nervous system. Apps like Headspace and Insight Timer offer guided meditations tailored for anxiety relief.
4-7-8 Breathing Technique
The 4-7-8 breathing technique, developed by Dr. Andrew Weil, is a simple but powerful way to calm the mind and body. It activates the parasympathetic nervous system, which helps reduce the stress response.
How to Practice:
Sit or lie down in a comfortable position.
Close your eyes and inhale quietly through your nose for a count of 4.
Hold your breath for a count of 7.
Exhale slowly and audibly through your mouth for a count of 8, letting all the air out.
Repeat the cycle four times, or as needed.
Example in Action:
Imagine you’ve just read distressing news. Instead of reacting immediately, pause and try 4-7-8 breathing. As you focus on counting and controlling your breath, you’ll feel your heart rate slow and your mind start to clear, making it easier to process the information calmly.
Grounding Through the 5-4-3-2-1 Technique
This grounding exercise is a practical tool for managing moments of overwhelming fear or panic. It engages your senses to anchor you in the present moment, helping to disrupt the cycle of anxious thoughts.
How to Practice:
Acknowledge 5 things you can see around you.
(Example: the sky, a cup of coffee, a book, a chair, a painting.)Identify 4 things you can touch and feel their texture.
(Example: the softness of a blanket, the smoothness of your phone, the roughness of a tabletop, the coolness of a glass.)Recognize 3 things you can hear.
(Example: birds chirping, a car passing by, the hum of a fan.)Notice 2 things you can smell or, if nothing stands out, think of your favorite scents.
(Example: freshly brewed coffee, lavender, or pine trees.)Identify 1 thing you can taste.
(Example: the lingering taste of mint gum, tea, or even just the freshness of your breath.)
Example in Action:
During a heated political discussion that leaves you feeling overwhelmed, pause and engage with this exercise. By the time you’ve completed the steps, you’ll likely feel more grounded and better equipped to continue the conversation or take a step back if needed.
Why These Work
Mindfulness techniques like these have been shown to reduce cortisol levels (the stress hormone), improve emotional regulation, and enhance overall well-being (Goyal et al., 2014). They can be practiced anywhere, require no special tools, and offer immediate relief.
Whether it’s a political debate, a difficult news headline, or a general sense of unease, mindfulness empowers us to find calm in the storm. By incorporating these practices into daily life, you can build resilience and approach challenges with greater clarity and strength.
For more support, don’t hesitate to reach out to a therapist or mindfulness coach. Together, we can help you cultivate inner peace in challenging times.
6. Access Crisis Support When Needed
If you’re feeling overwhelmed or unsafe, reach out for immediate support. Here are some trusted resources:
National Suicide Prevention Lifeline (USA): Dial 988 or visit 988lifeline.org.
Crisis Text Line: Text HOME to 741741 to connect with a trained crisis counselor.
Trans Lifeline: Call 877-565-8860 for support from trans community members.
Trevor Project (LGBTQ+ youth): Call 866-488-7386 or text START to 678678.
RAINN (Sexual Assault Hotline): Call 800-656-4673 or visit rainn.org.
These services are confidential and available 24/7.
7. Find Meaning in Action
It’s easy to feel powerless, but your voice matters. Advocate for what you believe in by attending rallies, signing petitions, or participating in grassroots movements. Action not only supports change but also combats the helplessness that fuels anxiety.
As civil rights leader John Lewis said, “When you see something that is not right, not fair, not just, you have to speak up. You have to say something; you have to do something.”
8. Find Hope in the Small Things
In the midst of fear, don’t forget to look for moments of joy and connection. Share a meal with a loved one, take a walk in nature, or engage in a creative activity. These moments remind us of the beauty that still exists around us and the importance of preserving it.
Moving Forward Together
Political change can feel overwhelming, especially when it threatens our sense of safety or identity. But these moments are also opportunities to find strength in ourselves and our communities. By supporting one another and prioritizing self-care, we can navigate this period with resilience and purpose.
If you need someone to talk to, Artist Eye Counseling is here to help. Together, we can turn fear into action and anxiety into growth.
Sources
Brown, B. (2010). The Gifts of Imperfection.
Tull, M. (2021). Understanding Emotional Regulation. Psychology Today.
National Institute of Mental Health (2022). Coping With Traumatic Events.
Goyal, M., Singh, S., Sibinga, E. M., et al. (2014). Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis. JAMA Internal Medicine.
Stay connected. Stay hopeful. Together, we can face these challenges and build a brighter future.