Leading in times of political uncertainty: A call to action
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Elections—before, during and after—are stressful for nearly everyone. And our current political climate, with its relentless fundraising, aggressive campaigning, and bitter divisions, has turned every year into an election year. This year, however, has proven to be a real nail biter for leaders and advocates in progressive communities everywhere.
Three diverse experts in psychology, social activism, and therapy—Jenay Hicks, MS, LPC, NCC, Kanika Bell, PhD, and Ayanna Abrams, Psy.D—authored this guide to foster resilience and channel outrage into purposeful action during these uncertain and chaotic political times. We’ve collectively witnessed the deep impact of political trauma, grief, and misogyny on women's mental health—especially women of color—including feelings of depletion, isolation, and uncertainty. So we decided to do something about it.
We see and support you
This guide is for YOU—the courageous truth fighters committed to the ongoing battle for justice and joy and who wholeheartedly believe in the power of democracy. We honor your voices, stories, and dedication to creating a more equitable world. Your drive to make a difference and inspire others can take a heavy emotional and psychological toll. To effectively lead, you need support. We created this actionable guide to help all progressive leaders move through this election cycle and beyond with hope and purpose.
This guide offers:
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Strategies for self-care, compassion and finding joy in advocacy
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A space to acknowledge and process election-related experiences and emotions
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Resources for dealing with trauma, grief, and misogyny
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Tools for building a resilient, supportive community
The aftermath of elections impacts our thoughts, feelings, and behaviors. Our safety and sense of identity and belonging might feel under attack. Societal divisions, misinformation, and personal experiences of loss or disenfranchisement can dial up our responses even further. This trauma is often felt on an individual level in the form of discrimination and hate crimes.
A therapy cornerstone
In therapy, we aim to turn overwhelming thoughts and experiences into more manageable, bite-sized pieces. We’ve applied this same approach to our guide by dividing it into 4 distinct sections:
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Election Day + Week
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First 30 Days
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First 60 Day
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First 90 Days
We’ll also be offering ongoing support throughout the year because, as you know, it won’t be long before the whole cycle begins again.
Managing uncertainty (and the anxiety that comes with it)
Elections can trigger a rollercoaster of emotions, especially when our expectations collide with reality. After the winners have been announced, you might feel all sorts of things—relieved, disappointed, elated, or just plain exhausted. Some of these feelings can linger especially when we’re waiting for the full implications and the future remains uncertain. That big sigh you just let out? It's your nervous system’s way of saying, "Whew, what a ride!"
For women, this emotional journey can be even more intense. It's not just about who won or lost. The stakes extend beyond policies or platforms; they encompass the tangible effects of misogyny, discrimination, and the heavy burden of embodying a broader vision for change. Navigating this terrain requires resilience to confront relentless scrutiny and ongoing criticism, and validate our role in an environment that can feel resistant to progress. By addressing women's unique needs, we believe that we can support a more cohesive movement for change and a society where all people can thrive.
Now, take a moment to check in with yourself. How are you feeling? Knowing the answer will help you be a stronger and more effective leader. By paying attention to the connection between your thoughts and actions , you're not just coping—you're growing stronger and wiser.
The opposite of trauma is choice.
Building your “Resilience Blueprint”
YOU are the whole reason we created this guide, and your self care is essential for strengthening resilience. Resilience is often misunderstood as simply enduring hardship or being strong for others, but it’s much more than that. It’s about acknowledging our struggles without letting them define us, reclaiming our confidence, fostering trust, and embracing our strengths so that we can effectively inspire and lead.
Together, we’ll uncover practical ways to face challenges and emerge with a renewed sense of purpose. We offer this guide as a path to resilience, where you have the freedom to adapt and grow in your own way.
Here are five questions to ask yourself as we begin our journey together:
1. How are you?
No, really. We want to know. Try starting your day with an intention to invite more self-awareness. The goal is to recognize and diffuse uninvited thoughts that stir up feelings of fear, unease, and stress. Begin with three deep breaths. What emotions come up? What physical sensations are you experiencing? What triggered them—was it something you saw or heard? Ask yourself: Are these feelings useful? Do they serve my purpose?
2. What’s stressing you out?
Discomfort—ugh. Can you pinpoint the source(s) of yours? What are you resisting? Are you trying to control things beyond your reach? Notice where you feel pressure to perform and acknowledge those feelings. Breathe in. Breathe out. Consider releasing your grip on the uncontrollable. Yes, easier said than done—just try.
3. Is there one thing you can change right now?
Pick a small, empowered life tweak you can make—maybe it’s something internal, like taking some deep breaths before a big presentation, or external like logging off social media for a few hours or saying no to an event so you can take a moment to simply be. This micro-shift in perspective can help reset your nervous system and keep you feeling more present and engaged.
4. How are you resilient?
Ah change–the kale smoothie of personal growth. Essential? Absolutely! Delicious? Let’s just say it’s an acquired taste. And to make things more challenging, your inner monologue—that chatty, bossy voice that never quits—might be discouraging you without you even noticing. As a quick exercise, try naming some of the superpowers (tenacity, dedication, patience, flexibility, collaboration, creativity) you’ve cultivated while overcoming obstacles in the past. Consider how you can apply them to your current challenges. Acknowledge the” ick”of change and recognize it as a stepping stone toward greater resilience. This process is messy! Show yourself compassion.
5. What’s your routine?
Did you know that your brain has a secret playbook? It’s made up of unconscious norms and habits that compel you to, "Keep calm and carry on!" It’s the thing that makes you feel like you’re expected to bounce back from stress and trauma without ever acknowledging the horror, indignation, or embarrassment of what happened. (Think of all the times you’ve said, “I’m fine,” when you weren’t.) It turns out, trauma isn't just a bad day that needs a good night's sleep. It's more like a mischievous force rewiring your brain's circuitry, leaving you feeling stuck and overwhelmed. Enter an unsung hero of mental health: the humble routine. By consciously crafting a daily self-care ritual—even in times of high stress—you’re nurturing resilience so you can tackle challenges with a fresh sense of agency and confidence.
Your trauma is not your identity.
It’s the story of your survival.
Understanding political trauma
As we’ve already mentioned, major political events can trigger a complex mix of emotions ranging from excitement and anxiety to grief and numbness. When we experience something that’s too overwhelming to handle, it creates trauma. Dr. Bessel van der Kolk, in The Body Keeps the Score, emphasizes that trauma affects both our minds and bodies, often manifesting as feelings of powerlessness or confusion.
What our brain tells us: "Everything feels like a lot. I feel disrespected. I am afraid. I don't feel safe. I need to do something, but I don’t know what to do.”
What safety looks like: “Empowered by the love and support of my family, friends and community, I refuse to let external influences dictate my sense of safety and strength.”
The price of doing nothing is immense. When political trauma remains unaddressed, it can sneakily influence our thoughts and reactions without us even realizing. Have you noticed feeling constantly on edge, as if your body is always on high alert? This heightened awareness can creep into our relationships, sleep patterns, and even what we choose to watch or read.
Our country has a complex history of trauma, from the dark days of slavery and segregation to ongoing battles for equality and the contemporary fight against structural racism. Think about the journey from exploiting enslaved Africans to the policies of Reaganomics, which continue to exacerbate the wealth gap today. (Georgia's minimum wage still hovers at an unlivable $5.15.) Consider movements like “Don’t say gay,” the repeal of affirmative action, funding cuts to DEI programs in public universities, and challenges to reproductive freedom. All of these things reflect a society struggling with mixed messages about who and what matters and the constant fight for CHOICE.
Truly understanding trauma requires us to broaden our perspective. Trauma doesn’t just stem from big, headline-grabbing events like mass shootings, pandemics, or natural disasters. It also lives in the everyday experiences of poverty, abuse, discrimination, harassment, and neglect. These less obvious forms of trauma can make people and communities feel powerless, marginalized and “othered”.
So, this is what we're up against on a daily basis. And, yeah, it’s a lot. Our brains may gallantly try to shield us from feeling helpless and trapped, but that’s not a path forward. Only by facing these issues head-on can we dismantle the deep-rooted structures of trauma and empower those who've been systematically silenced.
Grief invites us to transform our deepest losses into unexpected renewal and growth.
Dealing with grief and loss
When we experience loss, our brain does everything it can to escape the pain. We can easily get stuck in an obsessive loop of "what ifs" that can lead to sleepless nights. But we can’t just think our way out of grief. It requires processing our emotions and accepting what we can and can’t change. Grief has a way of stripping away our defenses and exposing our unresolved issues. And sometimes, what we're grieving isn't just people, but our ideals, community, and freedoms too. Recognizing and honoring our grief allows us to validate our feelings and begin the healing process.
What our brain tells us: "I feel a deep and constant ache that makes everyday tasks feel impossible."
Safety looks like: “I can find love—even here in this storm of emotions—and find small moments of calm.”
In a dismissive world, our resilience transforms stress into strength.
Managing stress
Stress is a natural response to life’s challenges, but understanding its nuances can help us manage our emotional health. Positive stress motivates us to take action and create change, while negative stress can overwhelm us. (Explore more on this topic in the next section.)
What our brain tells us: "I can’t catch my breath. The pressure is suffocating."
What safety looks like: “I feel at peace and reassured. My thoughts are uncertain, but not defeated. I am able to gently embrace the journey ahead by focusing on what I can influence and reconnecting with the love and energy within me.”
You don’t hurt me and I don’t hurt you.
Complex PTSD and attachment
As kids, we couldn't always fight back or fully grasp what was happening around us. So, we got creative: we learned to distract, disassociate and numb our feelings. Clever, right? The problem is, these invisible shields also make it difficult for us to trust. Fast forward to adulthood, and we might find ourselves carrying around the weight of past hurts, struggling to believe in lasting happiness or love. For some, this turns into complex PTSD—essentially feeling like your stress meter is stuck on "yikes!" all the time. The good news? Spotting these patterns is your first step toward healing. And know that recognizing your past coping methods isn't about blame—it's about understanding them so you can feel more present and optimistic.
What our brain tells us: "I am exhausted. I feel stuck in a cycle of fear and mistrust."
What safety looks like: “My thoughts no longer urge me to drown my emotions in distractions, like drinking or endless work. I feel connected and supported. I am able to celebrate my small wins, plan for the future, and experience extended moments of relief.”
The most relentless protector you’ll ever know.
The survival brain
Our brains are naturally wired to anticipate potential dangers. Think of the survival brain as our internal GPS, but instead of giving directions, it sends us feelings and physical sensations. In its tireless work to keep us safe, the survival brain can trap us in our comfort zone and make us afraid to take risks. Dealing with discrimination, oppression, or the fear of deportation is heavy stuff. We might try to play it cool and downplay our struggles, but if we don't acknowledge them, our survival brain can't find clarity and calm. It's important to remind ourselves that we can say, “Hey survival brain, thanks, but I’ve got this!” even when things get tough. These are often opportunities for growth, resilience-building and connection.
What our brain tells us: "My best is never good enough. Nothing I do will make a difference. I want to lean in, but my heart tells me to pull away."
What safety looks like: “I am cautious, but willing to lower my defenses and start trusting my intuition. I am able to embrace my true self, flaws and all, and in this acceptance, I am open to finding a path forward.”
You are not your thoughts.
Neural awareness
Understanding how our brains react to stress can help us manage overwhelming emotions. When our brain spots a potential threat, it goes into high-alert mode, activating our nervous system faster than you can say "fight or flight." In these moments, our brain often relies on old patterns to keep us safe, and our ability to handle stress—let's call it our "coping zone"—can shrink. Here, self awareness and conscious choices are our secret weapons. By resisting autopilot and tuning in, it’s possible to shift into a calmer state and more quickly bounce back from setbacks.
What our brain tells us: "I feel so distracted, I can’t keep up. My mind is racing."
What safety looks like: “I can finally hear my own thoughts clearly and recognize my emotions without the frantic rush. I am able to choose empowered thoughts that are useful to help me through this moment.”
Admitting we're not invincible can actually be a power move, and a big step towards wellbeing. By tuning into ourselves—and noticing how stress affects us—we can start to restore our internal balance. This self-awareness builds resilience and creates a strong foundation to help us weather whatever life throws our way.
Good stress, bad stress: What’s the difference?
Like most things, stress exists on a continuum. Some stress—the positive kind—can motivate and empower us, while more negative forms (also known as distress) can leave us feeling trapped or helpless. We all react to distress differently, whether it’s fight or flight, or feeling disconnected, irritable or numb.
Consider how stress shows up for you, especially if you've experienced political trauma. For some, post-traumatic stress can lead to hyper-vigilance, where even small triggers cause intense reactions that make it hard to focus or feel secure. On the flip side, stress can also push us to do amazing things. When we use our experiences to help others or speak up about important issues. That's stress working in a good way.
The most important thing to remember? Stress doesn’t have to be a permanent state.
When we can recognize the different facets of stress, we can connect more deeply with ourselves and those around us. Acknowledging our challenges while also tapping into the strength we gain from overcoming them, doesn’t just help ourselves—it supports a community where resilience thrives.
When the going gets tough: Building emotional awareness
And this, my friends, leads us to automatic behavior patterns—namely our typical reactions when we’re stressed. These responses often come from our subconscious, the part of our brain that runs on autopilot. Most of the time, we're not even aware of why we do what we do. (According to research, only 5% of our day is spent in a conscious state.) Our brain likes what's safe and familiar, even if it's not always great for us.
In the following exercise, we invite you to take a moment to focus on your own patterns: how do you react when life gets tough? Maybe you clam up or lash out in anger and frustration. Whatever it is, having greater self awareness will help you make conscious, healthier choices that honor you and the work you do..
*Adapted from Kessle, David, Finding Meaning: The Sixth Stage of Grief, Workbook: Chapter 1; Where Loss Leaves you, New York, Scribner, 2024.
We’re in this together
Traumatic events can really shake us up, making us feel unsafe or on edge. But we don't have to stay stuck in high-alert mode. Learning to handle stress better—and even thrive in challenging situations—is about finding that sweet spot where we're not bottling up our emotions, and not getting overwhelmed by them either. Connecting with our community can also be a huge source of strength and stability, enabling us to find creative solutions to problems that might seem too big to tackle alone.
As we move through these pivotal first 100 days of the election cycle, we’re here to support you. Together, we believe we can create a stronger, brighter future, no matter what this election brings.
Here’s what’s coming up in Part 2 (live on Tuesday, November 12, 2024!) where we’ll be focusing on the tumultuous first few weeks following the election.
Some of the topics include:
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How complex trauma impacts emotional health
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Tolerating uncertainty in uncertain times
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Strengthening emotional intelligence
We’re also adding a few journaling prompts and other exercises (what we’re calling “Practice for Progress”) for anyone who wants to take a deeper dive.
In the meantime, if you have any questions about this guide or want to explore working together, one-on-one, or within your organization, please email: contactus@jenayhicks.com.
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