Got the pre-inauguration jitters? Self-care is the key.

January 3, 2017 E.B. Wexler

The recent presidential election was arguably the most contentious and divisive in modern history. Now that the election is over, the divisiveness doesn’t seem to be going anywhere anytime soon. Many of us are still feeling traumatized and aggrieved by the results.

Here is how trauma and grief affect the brain: The fight-or-flight response, located in the most primitive part of the brain, gets activated. This system ramps us up to fight or flee. It is an evolutionary tool that kept us safe when, for example, we felt threatened by attacks from saber-toothed tigers.

But for the chronic stressors we face today — the economy, aging parents, raising kids, working and, for many, social injustice and politics — the fight-or-flight response no longer serves us and doesn’t help in the moment. But it gets activated nonetheless.

When you read articles on the internet, get into arguments on social media or in real life, your mind is inundated with triggers for that old fight-or-flight response. Chemicals are released from the brain to help the body react: heart rates rise, as do blood pressure and blood sugar. Muscles tense, body temperature increases. There need not be any actual threat present, but once this part of the brain is activated the brain believes the threat is real, and acts accordingly.

So what can we do?

A lot, actually.

The following may all contribute to reversing the fight-or-flight response, slowing down the release of the stress chemicals from the brain into the body. Of course, nothing replaces the removal of the stressor or trigger. But there are things that can help you feel centered and grounded, and better handle the stress that is inevitable.

Find your news exposure “sweet spot.” We are inundated with information. Some of it is sensationalistic, provocative and much more likely to trigger the fight-or-flight. Most people need some information; having none at all can make us anxious. Pay attention to when you are getting agitated, and take a break. Choose your sources wisely; some are designed solely to generate sensationalism and lead to agitation.
Exercise. Exercise actually discharges the stress chemicals that the brain has released. It can help the fight-or-flight cycle complete itself. Tip: pick something you like. I prefer hiking, or dance aerobics. If you choose something you like, you are much more likely to do it.
Meditation. There are many guided meditations you can stream or buy online. Meditation strengthens the pre-frontal cortex of the brain. A stronger PFC makes the fight-or-flight response less likely to be activated. (Note: Anyone can meditate. ANYONE.) There are also several good meditation centers in town where you can learn to meditate and perhaps find community.
Yoga. Regarded by many as a meditation with the body, it literally translates from the Sanskrit into a “union” of body and mind. There are many classes around, for every style, every body, every age, and also classes you can find on YouTube or buy streaming online. (Note: As with meditation, ANYONE can do yoga. Meet yourself just where you are.)
Healing treatments. Massage, acupuncture, Reiki, manicures and pedicures. Whatever feels nurturing to you. There are budget-friendly resources such as community acupuncture, and massages at the Baltimore School of Massage are discounted.
Spend time with people you love, doing things you love. Game night with good friends, being in nature with your family, cooking together or just meeting for coffee are all good options.

Take care of your spirit as if it’s been injured (indeed, it may feel that it has).

E.B. Wexler is a clinical social worker, mindfulness facilitator and yoga teacher-in-training. For her blog and online offerings, visit endless-exhale.com.