It’s an interesting time to live in America. Racial tensions are at their highest since the Civil Rights era. The country has been stricken with a wave of political activism and movements seem to be popping up everywhere. Progressives are marching, silently protesting, and boycotting, while conservatives are speaking up in support and offering their approval through financial backing. Some look away, while others become infuriated with the apathy. One sharp swipe of the pen from the new president leads to a social media frenzy where complete strangers go blow for blow, shaming one another for their opposing views and pledging their allegiance to either side.

It’s a mess.

Surprising as it may be, prior to this canyon sized divide taking place in our country, the US was already leading the world in depression and anxiety. According to the World Health Organization, the US trails only China and India in the burden of mental health. Anxiety alone affects nearly 20{0b38f62dbbc90ac54a1c1ef0859c6dd952b85debb7efd7a6972e63ea068bf85e} of our population at some point in life.

If you’re finding it harder sleep at night due to real fear about potential changes in your life as a result of new legislation or are simply on edge due to the bickering, arguing, and forecasts of doom and gloom, I’ve got something for you.

Here are a few pointers on how to stay sane in the Trump era, no matter what side you support.

Turn off your notifications

If you have news notifications on your smart phone or smart watch, disable them.  While being “in the know” is important, being bombarded with information throughout the day is not necessary.  Not only do these notifications limit your productivity, but they also interrupt you efforts to be present and engaged with what’s happening in front of you.

Think about it.  Do you really want to be hit during your dinner with the latest in political mudslinging?

Stay out of social media battles

I know. It’s so tempting to scroll for minutes . . . even hours on end as you commiserate your frustrations with people who share your views.

However there will inevitably be that one person who’s sentiments do not echo your own.  Agitated by their lack of sensitivity and insight, you may decide to engage with them.  Before you know it, you’re in an all out war of words. Now, in a perfect world, this could be an opportunity to share opposing views and enlighten one another to different experiences.  That’s unicorns and fairytales.  More often than not, people become too enraged to think clearly and learn from one another.

It doesn’t matter whether you’re in a legitimate guns and knives battle or involved in social media combat; your body unconsciously processes it as stress and releases cortisol, the stress hormone.  Too much cortisol, without a proper release will lead to health complications.

Be intentional about how you take in information

I’m not suggesting that you be an ostrich and bury your head in the sand out of fear and upset.  We need to know what’s happening in order to make sound decisions about our future.

But there’s a better way.

Rather than receiving unsolicited notifications or engaging in mindless searching and scrolling, DECIDE when and how you will receive your information. Set specific times of the day to read your news apps or watch CNN.

Remember the newspaper?  That old thing of the past is an excellent way to be intentional about your news intake.  You most  likely can’t carry a newspaper in your pocket, so you’ll have to think a bit more about when you decide to sit down and read.  Unlike scrolling social media, where any and everyone’s opinion is shared, you will also gain more control over who’s informing you.  You’ll purposely choose the outlet that you allow into your mind.

Channel your energy

It’s easy to feel anxious and infuriated when you regularly consume negative information.  Rather than be overwhelmed with fear or frustration, DECIDE (there’s that word again) how you can become involved. Channel that unsettled energy into something positive.

There are so many ways to become involved.  You can write or call your local elected officials. You can participate in a march or protest.  You can participate in a town hall. You can donate time, resources, or talents.

Whatever your strategy, taking action will help you to feel more in control and hopeful.  Don’t sit back; take action!

Practice deep breathing

Although we’ve been doing it all of our lives, most of us don’t know how to breathe correctly.

Our breathing has become very shallow and quick to suit our tight clothes and fast pace.  The result is insufficient oxygen.  On the contrary, deep breathing triggers our body’s relaxation mechanisms and interrupts the fight or flight response associated with anxiety and stress.

If you’re unsure of how (or why) to breathe deeply, check out this video.

Exercise frequently:

Rather your realize it or not, your body is responding to the information you’re taking in. It may be the tensing of your shoulders each time you read about immigration, or the clenching of your jaw when see a video debating black lives VS. blue lives.  Whatever the trigger, it’s nearly impossible to have an emotional response, without an equal physiological reaction in your body.  A more basic example would be crying when you’re sad or turned red when you’re embarrassed.  The mind and body connection is real!

To combat the effect of daily micro-stressors through information overload, practice a consistent exercise routine. As mentioned earlier, whether the danger is real or perceived, stress releases cortisol and adrenaline in the body.  These hormones were helpful when we needed to run from lions and tigers and bears long ago, but today they often wreak havoc on our bodies.  Rather than interrupting the production of these hormones through rigorous activity and sufficient breathing, we will often continue on with our day, leaving the hormones to sit in our bodies.  Over time, they will weaken our immune systems and leave us feeling depleted.

However, they don’t have to. . .

It may not be possible to eliminate all the stressors in your life.  Life is messy and so much of it is beyond our control.  The key is to learn how to manage the stressors you experience. By simply maintaining a regular exercise routine, you can significantly reduce the impact of the stress your experience while living in The Trump Era.

 About the author:  Kaity Rodriguez, MSW, LCSW, is a licensed psychotherapist and the founder of Serenity Wellness and Therapy Services, located in Fairfield, NJ.  The NYU graduate specializes in treating stress and anxiety related disorders.  As a former Miss New Jersey USA, Kaity also uses personal experiences, combined with solid counseling skills to coach women and girls experiencing self-esteem and confidence challenges. Click here to book a session with Kaity.