Watching the political and social landscape shift in real time makes it easy to for a mental fog of fear, isolation, exhaustion, and disorientation to build. The usual coping rules don’t fit when the ground shifts so dramatically.
The framework that really helps me cope and stay grounded is inspired by the 3-3-3-3 rule in disaster management. YMMV
I've learned to recognize autocratic tactics: fostering fear, promoting isolation, inducing exhaustion, and creating disorientation. My key is to actively counter these forces using their opposites. Here’s my cheat sheet:
- Fear → Courage & Calm: Act despite fear; clarity comes with calm.
- Isolation → Connection & Inclusion: Build diverse connections.
- Exhaustion → Vitality & Renewed Energy: Prioritize rest and self-care.
- Disorientation → Clarity & Focus: Seek reliable info, stick to values.
I apply a variation on the "3-Minutes, 3-Hours, 3-Days, 3-Weeks" model:
- 3 Minutes (Immediate Sanity): Breathe, ground myself, acknowledge feelings, and find tiny moments of calm.
- 3 Hours (Mental Shelter): Step back from constant distress. Limit toxic exposure. Engage in simple, comforting rituals. Basically "chop wood, carry water."
- 3 Days (Stabilizing & Connecting): Prioritize basic needs. Schedule engaging with the outside world. Proactively connect with others; connection is healing. Practice self-compassion.
- 3 Weeks (Sustained Engagement): Assess the bigger landscape. Identify my personal sphere of influence in this situation. Develop action plans. Actively seek stories of resilience. Focus on what I can do and my long-term goals, moving in the direction of my values. Watch for and avoid knee jerk reactions.
This isn't a one-and-done solution, but a continuous cycle. My goal isn't to eliminate fear, but to build my capacity to respond effectively.
What do you think? What works for you?
