Actively plan ways to disengage

I know a lot of people on this sub are worried about what’s happening in the US—understandably. This post is a reminder to have ways to disengage at your fingertips. Although I’m writing this primarily for Americans staring down the dismantling of federal structures and possibly your political system as a whole, I hope it’s a reminder to anyone who needs it. (I’m Canadian, in the province whose premier is bowing down to Trump. These things are stressful for me, but I recognize it’s at a whole different level for Americans.)

I’m not advocating sticking your head in sand or to stand by while things crumble around you. I’m just reminding you to make sure you give yourself (and your mental health) a break sometimes. Dip out when you need to. It might be for 5 minutes or 5 days.

Remember how detrimental it can be physically and mentally when your body is constantly in a heightened state of anxiety. Don’t forget to take the time to listen to your body. You can neither fight nor do what is needed to protect yourself and your loved ones if you’re only just reacting. Anxiety readies you to react or freeze. But sometimes you need to pause and plan.

Often when you really need this, it’s hard to think of good ideas of what helps you disengage, and it’s so easy to end up doomscrolling. So I suggest writing down ideas that you know work for you, and also some that you might want to try. When your anxiety is high, it can be helpful to have ideas at your fingertips. Some suggestions:

  • Write a list on a whiteboard visible to where you spend a lot of your time

  • write ideas on small pieces of paper to “pick from a hat” (less decision making needed here)

  • write a list on your phone (this goes with you most everywhere, which is good, but be wary of tying it to your phone, where doomscrolling is tempting)

So—the above is the reasoning. Below are some ideas. Please add others in the comments.

Short (~5-20 minutes)

  • Breathwork/meditation
  • Shower/bath
  • Watch a sitcom
  • Go for a walk (but not in -25C weather, like it is here)
  • Turn on music and dance!

Medium (a few hours?)

  • Read fiction
  • Binge a tv show
  • Play a computer game (not a game on your phone—too easy to doomscroll)
  • Cook/bake something you love
  • Go for a drive to somewhere you love

Longer (a day or more)

  • Visit a park or tourist destination nearby that you love or you’ve always meant to see
  • Read a long book/series (fiction)
  • Pamper yourself with a spa day (finances permitting)

Also—don’t put off any healthcare, including dental care, physio, massage, etc. (I’m not addressing finances here because they vary individually. But be mindful, of course. I understand that this is a factor for many right now, including myself.)

Alcohol/pot can be a useful tool to help you relax. But keep an eye on yourself so it doesn’t become the go to. You know yourself. This isn’t an option for everyone, I know. (Shout out to my sober sisters—you got this! Consider cultivating your support networks during this time.)

This isn’t a sprint, but a marathon. (Forgive the cliché.) You can do more if you stay healthy.