HeyOn Monday, Donald Trump will be sworn in as the 47th President of the United States. For some, it’s a highly anticipated day of celebration. Others feared it, and would be happy to make an agreement with the universe to move on to another day in four years instead.
Why all this distress after months of processing the results of these controversial elections? Experts say many people may be catastrophizing, a cognitive distortion that involves focusing on the worst possible outcomes and believing they are bound to happen. “Oh my God, if everything had to go like this, follow this thread, we would all die,” says Emiliana Simone-Thomas, the university’s director of science. California at Berkeley’s Center for Greater Good Science.
However, this is not a useful or productive way to spend Inauguration Day (and all the days that follow). “I’m very far from the kind of overly optimistic person who just tries to stick their head in the clouds and pretend it’s not happening,” says Simon Thomas. “But I think it’s worth remembering that this is one moment — this is a four-year term, and things are changing very quickly and very slowly. And that kind of perspective can reduce that feeling of hopelessness.”
We asked experts to share their favorite science-backed suggestions for how to spend Inauguration Day if you’re dreading it.
Return the favor
The fact that Inauguration Day falls on Martin Luther King Jr. Day — a federal holiday that gives many people the day off work — is coincidental, says Anindita Bhowmick, a therapist and board-certified trauma specialist in Boston. She suggests making use of your empty calendar by participating in a local service project. Volunteering has been shown to Reducing stress and depression, Promote happinessand Promoting life satisfaction, motivation, social support, and a sense of community.
“The cause of anxiety is often a desire to control the outcome,” she says. “We can’t control the outcome all the time, but what we can do is control what we do: ‘I’ll go to a shelter and bathe a horse or bathe a dog, and that will bring me happiness for an hour and help someone else.’ “This is what I can control.”
work out
Even if you’re not usually an athlete, consider jogging or jumping on a bike while the new president is sworn in. Research indicates It is one of the most powerful and reliable ways to unlock a more positive and positive emotional state, not only while you are doing it, but also afterwards. “Exercise is challenging, and you will succeed,” says Simon Thomas. “After people exercise, they feel better emotionally and, of course, physically healthy and it is an accomplishment.”
Plus, she adds, it can help you regain a sense of power that you may feel lost on Inauguration Day. You may not be able to do anything about the new administration’s policies, but do you know what you can do? Fifteen perfect jump jacks.
Be creative
Spending time in creative activities, such as singing, drawing, pottery or cooking, is an excellent way to “get out of your head”, says Simon Thomas. “For those who are motivated, this would be terrible.” I’m so angry, I feel so violated, or any unpleasant emotion, can you sit quietly and do something or marvel or question or be curious or just expand your mind to something aesthetic?” No one is able to pay attention to everything at all. She points out that if you focus If you focus too deeply on something like drawing a picture, you will have less space in your mind to devote to the events of the day.
Read more: For better health, just breathe
One idea that might appeal even to non-artistic types: Make a vision board, suggests Julia Barzoza, a visual artist and sociology researcher in San Francisco. Brainstorm how to envision a peaceful, improved democracy: “For the LGBT community, it might be a more queer representation; “For BIPOC members, an inauguration may be different,” she says. Then collect images that represent your vision, whether they are your own drawings or clippings from magazines or the Internet. “The process is really about solidifying your ideas and making your point,” Barzoza says. “Once that perspective becomes really powerful and tangible, you should share it either on social media, with friends, or perhaps in your office.”
Do some forest bathing
Bhowmick spent a week in the White Mountains of New Hampshire, where she enjoyed counting trees and observing their long, bare branches. She knows it will look different a few months from now, when the green shoots appear again, and again when its leaves turn yellow and red and then brown.
On Inauguration Day, take a forest bath yourself, Bhowmick suggests: Spend time in nature using your senses to connect with the environment. Better yet, silence your phone while you do this. “You will feel humbled,” she says. “This mountain will be there forever, and you are one human standing here. Everything comes and goes, but nature is still there. This is an important reminder that the hard times will eventually pass,” she adds.
Spend five minutes journaling
Incorporate a brief “brain dump” into your day, suggests Nicole Eusqueda, a therapist at Lincoln Park Therapy Group in Chicago. Set a five-minute timer and write down everything that’s on your mind, no matter how distracted it may be. Writing your thoughts down on paper “helps reduce mental clutter and calm mounting thoughts,” she says. It can also help you identify patterns in your fears, allowing you to start brainstorming solutions. Eusqueda likes to end journaling sessions with a simple affirmation: “I can take breaks from the news” or “I choose to protect my peace.”
Go see the performance
Check the listings for your favorite local theater or concert venue. If there’s anything that interests you, get tickets for Inauguration Day. Research indicates Awe-inducing experiences, such as inspiring performances, boost your mood and lead to greater well-being in the moment, among other benefits. “Awe humbles you,” says Simon Thomas. “It makes you feel connected to other human beings, to the arc of humanity and human interest.” Instead of getting angry at the hostility, “you can step back from that, and have a sense that we’re all in this together.”
Do something nice
Set aside a few hours to write letters to friends — perhaps to express your gratitude — or take a gift for your neighbors, such as a slice of banana bread. “There’s a lot of evidence about what’s called the ‘warm glow’, which is the way your nervous system sends pleasure and reward signals when you see that something you’ve done has increased someone else’s well-being,” says Simon Thomas.
Read more: Daily habits of happiness experts
Kind gestures also provide a sense of empowerment on a day when that feeling may be missing. It’s proof that you’re still capable of doing things that benefit your community, no matter how big or small: “It can awaken the feeling that, OK, I can keep moving forward and standing up for what matters to me.” She says.
Smile at others
Your nervous system is equipped to quickly ascertain whether someone is a friend, a stranger, or an enemy. Back in the era of hunter-gatherers, it was reasonable to assume that you were facing an enemy who might try to steal your food or take your land. This is not usually the case in modern society, yet you may not be used to smiling at people you pass in the street, says Simon Thomas.
On Inauguration Day, challenge yourself to greet others in a friendly manner. “Making a smiling expression makes you more willing to experience a positive state,” she says. “Sharing this with strangers and people in your community sparks a feeling of collective trust and togetherness.”
Dance it
Let politicians in Washington enjoy their inaugurations. You will be busy at your dance party. Oesqueda suggests making a playlist of songs that instantly lift your mood Get rid of it By Taylor Swift or happy By Farrell. When stress creeps up on you, take a break from whatever you’re doing and dance like it’s going out of style. “Music transforms your energy quickly,” she says. In addition to upbeat songs Release version Of dopamine and endorphins, while Dancing relieves physical tension– All of this can help combat anxiety.
Crying with a friend
It may seem counterintuitive, but if you need to shed a few tears on Inauguration Day, it’s healthy to let them out with one caveat: You don’t have to do it alone. “The grace and speed with which someone recovers from grief if they have the opportunity to cry with the support of another person – someone they trust and believe cares about them – is greatly improved,” says Simon Thomas.
Read more: The science of crying
while research suggests Crying alone is not overly beneficial; crying around others often leads to comfort, support, empathy, and stronger social bonds. “It’s really helpful to have these feelings in an honest and real way, and to reap the benefits they give us in dealing with others.”
Minimize
Inauguration Day is a time to focus on gaining perspective, and to decide whether you want to just hang in there for the next four years, or treat it as an opportunity. Simon Thomas admits that changing your mindset can be daunting, but it’s a great way to overcome feelings of exhaustion and despair.
She recommends a mental exercise that can help you zoom out: Start by imagining a road sign on a long, winding road. “Step back and say, ‘Okay, where is that marker, where does the trail start and where does the trail end?’” she says. You can also travel back in time and think about where the idea for the trail originated and who actually created it, clearing brush and lifting piles of dirt.
Doing an exercise like this can help put other situations into perspective and change the way you look at them. “That kind of higher, broader, more global perspective makes the specific moment a little less heavy, because it’s part of something bigger,” says Simon Thomas.