Trauma: Self-Regulated, Clear-Minded, in a Politically Charged Times

Let’s start by defining trauma.  

Trauma isn’t just derived from catastrophic events or life-threatening experiences. Trauma can be associated with experiences that overwhelm our nervous system, make us feel unsafe, powerless, or out of control. While we often associate trauma with personal crises, it also comes from prolonged stress, uncertainty, and the feeling that we are constantly under threat.

Have you felt prolonged stress, uncertainty, like you’re under threat and a bit of helplessness in response to what’s happening in the world? If so, you might be experiencing political trauma.

When our nervous system is stuck in a state like this, we don’t just observe what’s happening in the world—we absorb it. And when we are dysregulated, we are far more vulnerable to manipulation, disinformation, and emotional reactivity.

In a way, this kind of trauma can be a trap: a trap that messes with self-regulation, and clouds our sense of clarity. Instead of making informed choices, we become easy targets for political outrage, propaganda, and fear-based narratives. The more dysregulated we are, the more we react impulsively—often in ways that don’t align with our values or serve our long-term well-being.

So how do we step out of this cycle? Good question, and we’ll cover that answer momentarily. 

First, let’s do a check-in and see if you’re experiencing signs of political trauma.

How many of these symptoms have you recently experienced? 

• Consistently feeling on edge or anxious about the state of the world
• Reacting impulsively to news or social media debates
• Struggling to focus, sleep, or maintain a sense of peace
• Feeling hopeless, angry, or emotionally exhausted

If you experience two or more, be aware. Be aware that if we stay in this state for too long, we lose clarity and executive functions. Instead of engaging thoughtfully, we become part of the noise. We react rather than respond.

One way to avoid being a victim of political trauma is to self-regulate.

Self-regulation isn’t about putting our head under the covers and disengaging. Self-regulation is putting oneself in a position to choose how to engage. It is a method of reclaiming our ability to think critically, discern truth, see manipulation for what it is. It is a means of taking meaningful action. It is a way to be sovereign in your own skin with inner peace running the show versus fear and rage ruining your life. 

Here’s how to strategically set yourself up to better manage things before you dysregulate and get trapped:

Manage Your Inputs—Not Everything Deserves Your Attention

Be intentional about how much news and social media you consume. Doomscrolling fuels anxiety.

Choose sources that inform rather than enrage. Sensationalism sells, but clarity empowers.

Balance political content with things that nourish your mind and spirit.

Recognize Your Emotional Triggers

Notice when a headline or conversation sparks a strong emotional reaction. 

Ask yourself: Am I triggered by reality, or am I caught in a cycle of fear and reaction?

Focus on What You Can Control

Channel frustration into action: vote, advocate, support causes that align with your values. Remember, you don’t have fix everything. Pick one or two causes and stay in your lane.

Build local and personal resilience—change starts in communities, not just in headlines.

Prioritize Mental and Emotional Well-Being

Make space for joy, creativity, and rest—activism without restoration leads to burnout.

Connect with people who uplift and challenge yu onlou in productive ways.

Get support when needed—coaching, therapy, or a spiritual practice can help re-center you.

Now, let’s talk about five ways to self-regulate when you find yourself reacting versus responding.

1 – Five Things: As soon as you notice you need to gain composure, STOP! Look around you and find five different colors, four different shapes, three different textures, two things that are man-made, one thing that reminds you of an animal. 

2 – Neurographic Art: Fall in love with this form of creativity called Neurgraphic art. It can take the edge off and engage you immediately with joy and comfort. Try it out using this quick tutorial.

3 – Meditate: You may only need 2 minutes to get back to a place of self-authorship and peace of mind. Find something like this one YouTube or Spotify. Or use your favorite meditation app.  

4 – Four Square Breathing: Also known as box breathing, Four Square Breathing is a relaxation technique that involves counting and coordinating breaths in a specific pattern. 

Here are the simple 7 steps:

1. Find a comfortable seated or lying position.
2. Close your eyes and focus on your breath.
3. Inhale slowly for a count of four.
4. Hold your breath for a count of four.
5. Exhale slowly for a count of four.
6. Hold your breath again for a count of four.
7. Repeat this cycle for several minutes, or until you feel relaxed. 

5 – Engage Your Physical Senses: Notice when you’re stresses or caught in a reactive mindset. PAUSE. Then notice something you can see with your eyes. Notice something you can smell. Pause to notice what you might be tasting in the moment. Listen to what you are able to hear. Be aware of what you feel on your skin.

Please try out the ideas above and find a few that work for you. Feel free to share this blog with others who you know might benefit.

Conclusion: Stay Clear, Stay Strong

Political trauma is real, but we don’t have to let it control or trap us. By practicing self-regulation, we protect ourselves from manipulation, reclaim our ability to think critically, and engage with the world in ways that are productive rather than destructive.

In the words of my beloved partner: When we go into a trauma response, we open ourselves to manipulation and we are open to accepting messages that can brain wash us.  – Ann Rene Drewry 

Let’s apply her wisdom and self-regulate. 

Self-regulation isn’t weakness—it’s power. It allows us to move through chaos with clarity, stand firm in our values without being consumed by fear, and take meaningful action rather than getting lost in the noise.

The world doesn’t need more people acting out of fear. It needs steady hands, clear minds, and strong hearts. Be one of them.