MENTAL HEALTH CARE TOOLKIT for
coping with the Election
At CTJC we talk about politicized healing because we know that the multiple and intersecting systems of harm and oppression we experience daily harm us. And, we know that it serves the ‘master’ when we are un-well. Our trauma is political, our healing is political, and what becomes possible as we become well is endless. In these days leading up to the election we are swimming in waters of uncertainty. For most of us this is mixed with fear, hope, anger, and despair. As our individual and collective anxiety increases in tandem with an increased risk to communities of color post-election, we wanted to offer some practices or tools within our control.
Practices to Help Us Stay Connected to Ourselves and What We Care About AFFIRMATIONS
Affirmations are statements we can repeat to ourselves to help us disrupt negative narratives running through our minds. Oftentimes a simple script is best. Some examples are: “I am worthy”, “I am not alone”, or “All my feelings are valid”. Choose affirmations that resonate most with You. create A "parking lot" list
If your worries feel like they are taking up too much space or mental and emotional energy, try setting aside some brief time everyday where you can make a list of your concerns. If you are able, try to identify one thing you can do to address some of your concerns. The list can be a place where you “park” your worries so that they don’t disrupt your entire day. breathing
Breathing deeply can send a message to your brain that you are ok—helping your mind and body to relax. Journal
Here are some prompts: "What makes you feel powerful?", "What makes you feel calm?", or "Write about the last time you felt joy".
CENTERING PRACTICES
5 Things I Can See 4 Things I Can Feel 3 Things I Can Hear 2 Things I Can Smell 1 Thing I Can Taste
Breath Box Inhale for count of 5 Hold for count of 5
Hold for count of 5 Exhale for count of 5
Coloring
Coloring gives your brain something to focus on when you are having too many thoughts. Please enjoy the coloring option on the last page with your thoughts about the election.
Pre- and post- election care plan
During the next seven days of increased uncertainty and anxiety, it may help to develop and maintain a routine or structure.What we pay attention to grows. How do you want to be caring for yourself and your community? What do you want to practice over the next seven days? Fill out this 7 day calendar to reference during this week.
FRIday
Today I will take care of my body by ______________________________________________ _____________________________________________. Today I will take care of my spirit by _____________________________________________ _____________________________________________. Today I will avoid ______________________________________________ _____________________________________________. Today I will connect in these ways ______________________________________________ _____________________________________________. Today I will practice these requests and declines ______________________________________________ _____________________________________________.
SUNday
Today I will take care of my body by ______________________________________________ _____________________________________________. Today I will take care of my spirit by _____________________________________________ _____________________________________________. Today I will avoid ______________________________________________ _____________________________________________. Today I will connect in these ways ______________________________________________ _____________________________________________. Today I will practice these requests and declines ______________________________________________ _____________________________________________.
Saturday
Today I will take care of my body by ______________________________________________ _____________________________________________. Today I will take care of my spirit by _____________________________________________ _____________________________________________. Today I will avoid ______________________________________________ _____________________________________________. Today I will connect in these ways ______________________________________________ _____________________________________________. Today I will practice these requests and declines ______________________________________________ _____________________________________________.
monday
Today I will take care of my body by ______________________________________________ _____________________________________________. Today I will take care of my spirit by _____________________________________________ _____________________________________________. Today I will avoid ______________________________________________ _____________________________________________. Today I will connect in these ways ______________________________________________ _____________________________________________. Today I will practice these requests and declines ______________________________________________ _____________________________________________.
Pre- and post- election care plan tuesday
Today I will take care of my body by ___________________________________________________________________________________________. Today I will take care of my spirit by __________________________________________________________________________________________. Today I will avoid ___________________________________________________________________________________________. Today I will connect in these ways ___________________________________________________________________________________________. Today I will practice these requests and declines ___________________________________________________________________________________________.
wednesday
Today I will take care of my body by ___________________________________________________________________________________________. Today I will take care of my spirit by __________________________________________________________________________________________. Today I will avoid ___________________________________________________________________________________________. Today I will connect in these ways ___________________________________________________________________________________________. Today I will practice these requests and declines ___________________________________________________________________________________________.
thursday
Today I will take care of my body by ___________________________________________________________________________________________. Today I will take care of my spirit by __________________________________________________________________________________________. Today I will avoid ___________________________________________________________________________________________. Today I will connect in these ways ___________________________________________________________________________________________. Today I will practice these requests and declines ___________________________________________________________________________________________.
"Caring for myself is not self-indulgence, it is self-preservation and that is an act of political warfare." -Audre Lorde
Pre- and post- election safety plan Not only do we not know what the outcome of Tuesday’s election will be, we also don’t know when that information may be available given the likelihood of some kind of contested election results. We do know that regardless of outcome there will be increased police presence in our communities and that both formal and informal groupings of white supremacists have been sanctioned to perpetrate violence on communities of color. Whether Trump loses or wins,there will be individuals looking to target our spaces of protest, resistance, and celebration. Below are some questions to think through to help in developing a personalized safety plan for yourself and your folks.
Who do you want to check on both pre- and postelection? Let them know you will be checking in on them
List 3 current emergency contacts and the best way to reach them. Make sure the folks you want checking in on you have this list.
Who do you want to be checking in on you? Make that request to the folks in this list. What groceries, medicines, or other supplies do you need to get for the week? Can you make a trip to get them? Can you ask a friend to get them for you? Can you access a mutual aid network or other space to help you get what you need?
Can you identify 1-2 alternative places you may be able to stay if needed? We know this is difficult to navigate during the pandemic, but identifying at least one other place where you can shelter if needed may be helpful. Check in with the person(s) before to get agreement and learn what they may need from you (examples could include keeping your mask on inside or quarantining in one room) if you end up needing to stay.
If you do decide to go out on the streets to join an action, make a safety plan and don’t go alone. VisionChangeWin has a great resource for staying safe on the streets: (https://www.visionchangewin.co m/wpcontent/uploads/2020/07/VCWSafety-ToolkitFinal.pdf) Check it out and plan accordingly.