Navigating Trauma in Turbulent Times: Post Election Self Care for Sexual Mistreatment Survivors
Hello, wonderful readers. Regardless of your political leanings, the recent election, political climate, and pending changes have been distressing for a lot of folks. This can be particularly true for women and individuals affected by sexual mistreatment, assault, or abuse. It’s important to acknowledge this impact and we want to share some information and strategies with you all to help cope with the effects. These topics are deeply personal and each person may experience the ripple effects in different ways. If you are feeling more activated than usual or feel like you are backsliding in your healing process, you are not alone. Remember, healing is not linear and times of stress call for increased self care. It’s time to give yourself the nurturing care you deserve.
The Emotional Impact of this Election on Trauma Survivors
As a reminder, trauma is a spectrum. For this blog we are specifically discussing sexual trauma but it’s good to keep in mind that identity related traumas such as sexism, racism, homophobia, ableism, and more, have profound impacts as well. Here are some of the ways the impacts from the election may show up for you:
Heightened fight or flight activation: You may notice irritability, anxiety, or even panic as impacts on your nervous system make it easier to become activated and dysregulated. It’s not uncommon to feel either surges of energy, exhaustion, or swings between both.
Emotional dysregulation: Emotions may be heightened, you may experience something similar to the five strategies of grief: denial, anger, bargaining, depression, and acceptance. Creating space for changing emotional experiences is key.
Feeling Powerless or Hopelessness: Politics is a place where power is on display, and survivors of sexual trauma may find this triggering of their own past feelings of powerlessness or helplessness. It can be incredibly disempowering to see individuals found liable for sexual mistreatment elected to positions of power and concerns about safety being dismissed.
Strategies for Self-Care: Prioritize Your Needs
Checking in with yourself and taking stock of how you are doing is the first step. Once you know how you are feeling, you can assess what you need. Here are some strategies for navigating the days, weeks, and months ahead as we process the effects of this election.
1. Proceed Mindfully
Create time to check in with yourself
Start small and in little ways such as a quick mental check in during a quiet moment in your daily routine, like brushing your teeth or heading to work. If you can carve out more time, journaling or some time to think paired with light exercise can be a great way to check in with yourself and how you are doing.
Contain and distract if needed. Sometimes we check in and find things we may not have the space to deal with. If you find yourself overwhelmed during moments of mindfulness, imagine putting anything you don’t want to deal with right now in a container, or use a healthy distraction to keep your mind off of anything you aren’t ready for. Want to learn more about understandable impacts of traumatic experiences? Watch our webinar reply here.
2. Set Boundaries with Media Consumption
News coverage can be relentless, and it’s okay to take a step back. There’s informed and then there’s immersed.
Consider designated media check-ins at a frequency that feels sustainable for your nervous system. Proceed mindfully and consider turning off notifications. During those check-ins, consider sticking to reputable sources with neutral language to avoid sensationalism.
Unfollow or mute accounts that flood you with information that you are reactive too. Ensure you follow a mix of accounts that bring joy or connection as well as information about tough topics.
3. Engage in Self-Care Activities
You may experience an increased need for self care during particularly stressful times.
Deep Breathing: If focusing on your breath is not anxiety producing for you, try paying extra attention to your exhales in particular. Focusing on lengthening your exhales and exhaling fully can be a soothing breathing technique that doesn’t involve counting or take a lot of mental effort.
Five Senses Technique: Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This can bring your mind back to the present.
Move your body: Fight or flight systems are designed to get your body to move and our modern lives are so sedentary. Taking a short walk, doing gentle yoga, or even stretching can help release tension from the body and reduce feelings of stress or fear.
3. Find Community and Connection
Connecting with others who understand can be a lifeline. You are not alone even though it might often feel that way.
Treatment and Support Groups: Consider joining a group as shared experiences can bring solace and perspective. Here’s a list of local resources.
Trusted Friends and Allies: If you have friends or family who are empathetic listeners, reach out. You may want to talk about how you are doing but it’s also appropriate to ask to spend time with a friend or loved one and focus on something else to give yourself a break.
Consider therapy if not already connected to a licensed therapist. Knowing you have regularly scheduled support for all your mental health needs can greatly reduce stress. Schedule a free phone consultation with one of our trauma informed therapists today.
Remember, You’re Not Alone
This election season has kicked up a lot for survivors of sexual assault, abuse, and mistreatment but remember: you’re not alone. These are common challenges faced by women with similar histories. Healing from trauma is a process, and there’s no right or wrong way to respond to stressful times like these.
Lean on your support system, practice self-care in ways that honor your needs, and give yourself the compassion you deserve. Change, both societal and personal, takes time and prioritizing your healing is radical action in times like these.
