Post-Inauguration Self Care: Mental, Physical, and Emotional Ways to Prep for the New Presidency


Written By: Grace Mintun

January 21, 2025

A rainbow of light on grey cobblestones 
Via Pixabay

Trump is becoming President. Now what?

I know I’m not the only one who freaked out a smidge. So, instead of continuing to freak out over the what-ifs, let’s discuss the actionable things we can do to face the new presidency, shall we? A lot of how people feel about Trump taking office can be boiled down to uncertainty of what his presidency will look like, how it will affect marginalized communities, and feeling like we as a people have no control over what happens next.

The way to combat these fears is to address them head-on. We can use the antithesis of our fears as the solution. For example: When feeling out of control, find the thing you can control and control that. The easiest thing to control is yourself, so how would that look?

  • Meet your needs—get rest, eat some food, take a shower, go for a walk.

  • Speak up if a topic makes you uncomfortable and ask to change the subject. Establishing boundaries is not a bad thing.

  • Fill out this worksheet to make an empowerment plan. 

  • Practice mindfulness and look for the joy in the small moments.

  • Find ways to talk about things that promote your and others' safety.

  • Be creative in different ways: legos, coloring books, journaling, friendship bracelets, dancing, playing an instrument, or singing, to name a few. Get out of your head and into your body.

  • Cuddle or hug with a loved one, friend, or pet.

  • Work on ways to trust yourself, your choices, and your own moral compass rather than relying on others to tell you who to trust or what is right and wrong. Trust your own inner voice. 

  • Think about the right now and stay in the moment. Do not look at the worst case scenario. Live your life, and do not self-censor. 

  • Fill your cup before you pour into others through whatever self-care benefits you most.

  • Remind yourself of your agency every day and that you are in control of your own choices. 

  • Journal about how you’re spending your time versus on how you want to spend your time.

  • If you have pent up energy from feeling frustrated or anxious, expel that energy somewhere. Even if it’s as simple or mundane as cleaning the house or going for a run.

Now, let’s focus on the things outside of ourselves that we do have control over. One of those things is the people we surround ourselves with. Focus on community; if you don’t have one, focus on finding one. Make a Bumble For Friends account and be clear about what you want in a friend. Join Meetup or Eventbrite and look for groups that reflect your values. Look into curated websites to meet people online safely. Join streams and comment sections that reflect your values, and join Discord server groups to meet more people online. Look at free events in your area held by your local library or nonprofits, focusing on events that highlight creativity, your interests, and the experiences of people like you. Don’t self-isolate, because that will make you feel more alone. And remember, no matter what you feel, you are never alone in feeling that way. There will always be someone who can relate and is looking for a community like you; you just have to find them.

If you feel like your social media feed is all doom and gloom, now is the time to curate it. Unfollow people spouting rhetoric that makes you feel unsafe, click “not interested” on reels or TikToks about politics, and mute people in your personal social media following that just don’t align with your needs right now. Instead, follow art accounts of people who focus on self-care and hopeful news accounts, and branch out from your favorite social media apps so maybe you can find one to mold from the ground up as a safe place to retreat. Put a timer on your phone for social media apps to limit the amount of political input you receive. Or consider a social media detox. Text friends that you will only respond on certain apps or messaging platforms, and then delete all socials from your phone. Have friends send you screenshots or saved videos of things they want to show to you to stay connected and informed. 

Focus your energy more on other apps if you must doomscroll (for example, Goodreads, Storygraph, or Libby if you’re a reader, Steam if you’re a gamer, and Pinterest if you’re a crafter). The desire to doomscroll will still be there, so don’t beat yourself up when it happens, but rather choose to scroll on sites that will be more beneficial for your mental health. 

Having these boundaries isn’t a bad thing; it’s actually good for you. Our brains can’t tell that we’re seeing the same news story repeating from different angles; it thinks the story is fresh and new every time, happening again and again. So, getting that news once and moving on is actually beneficial. Also, the more we hear something, even if it’s false, our brain is more likely to think it’s true and factual with every watch, listen, or read. 

If you’re worried that you may miss something important (the psychological phenomenon FOMO, or “fear of missing out”), ask your friends who engage with politics to share current events that seem pertinent to you. Remind yourself that the news will be there when you get back from your self-care break. 

“Know that even if you feel aimless, you are never powerless. You bring the power with your help. There is always somewhere to put that drive, that desire to create a difference. It’s just a matter of looking for it.”
— Grace Mintun

As for identifying what might be the root trigger of these stressors, here is a quote from an interview with Mark Denys. “Associate Vice Provost of Temple’s Health and Well-being Division Mark Denys advises first to take a moment to identify your biggest sources of political stress, including tough family conversations, concerns about new potential legislation, or fear over future world events. Then notice when this stress occurs. Is it present when having difficult conversations, scrolling through social media, or watching the news? ‘Much of what we hear from social media and news reports focuses on the extremes,’ said Denys. [...] It’s also important to identify these triggers and develop a self-care plan, explained Denys. ‘Acknowledge the negative feelings, process them, and set them aside. It takes practice.’” Identify triggers and where stress arises. Not all of these things can be avoided, but maybe they can be limited. Pick your battles and make sure you understand your motives for why you’re having the potentially triggering conversation. Sometimes, it’s best to table things until we’re in a better headspace. If you feel like you can’t handle these stressors by yourself, reach out to therapists or crisis centers.

In order to move forward effectively, both with your stressors and with actions to take moving forward, follow this advice: “Get to the root of your anxiety. To properly address your fears, you first need to specify what triggers your feelings of anxiety beyond not wanting the other side to win, Rosmarin says. What specific policies or issues impact you the most? It might be reproductive rights, the economy, immigration, or war abroad. Identify your top three issues, Rosmarin says, and try to share these worries with family, a friend, a supportive online community, or [a] mental health professional.”

In our Newsletter, the Squeeze (you can sign up at the bottom of this page), Katie Welch and Jamiah Stevens write: 

“As Trump returns to office, some policies from his first term may return, and new bans will be introduced. Here’s a list of things you may want to secure before they’re harder to access.

Reproductive Health Supplies:

Stock up on emergency contraception, condoms, and related healthcare items, as access to abortion services and birth control will be banned in certain states. Look into different birth controls like an IUD that last[s] 4 years. [Here and here are some more places to access healthcare that may be right for you.]

Books & Educational Materials:

Books and materials on race, gender, or history that focus on marginalized communities could face bans in schools and libraries. Build your personal library while you can.

LGBTQ+ Support Resources:

Gender-affirming care (such as hormone therapy) and other LGBTQ+ resources might be further restricted. Consider accessing these now or connecting with supportive healthcare providers.

Legal Preparedness:

Research your legal rights related to healthcare and bodily autonomy. Consider consulting with legal experts or advocacy organizations to better understand how to protect yourself.” 

Remember, you are not powerless. It’s hard to keep fighting, but every day is a new day where we can make choices to improve our world and our environment around us. That world starts with us. Always remember to take care of you. We will get through this together.

If you feel more comfortable taking action or putting yourself in the driver’s seat, look into marches, protests, and rallies in your area or right outside of it. Sign petitions, make group chats online, and plan group meetups in person to create a place of community. Look at the world around you and think of one thing you would change. A lot of things may come to mind, but which catches your attention first? Pick something to hone in on: racial inequality, women’s health, economic barriers, queer issues, the war abroad, etc., and make a list of small steps you can do to help that specific issue. All of these things are important, but it takes many people focusing on a plethora of topics and ideas to make that widespread change. 

Think of what you have to bring to the table and start to hone those abilities. Do you write well? Start writing posts about how you can make a difference in your city. Maybe public speaking doesn’t give you the heebie jeebies. You can volunteer to speak at a rally. Maybe you’re gifted with art and can make art pieces whose proceeds go to charities that focus on issues that are important to you. You can even make art of cool slogans and images that evoke the change you want to see! Or, if you need some ideas of where to start, read this booklet to help find steps to aid the greater community.

Maybe you don’t think you have anything to give (even though that is untrue, and I urge you to look deeper and say three nice things about yourself), but you can still give your time. Volunteer at a local homeless shelter, food bank, or library. Organize a clothing swap and donate some of the items to a shelter. Write letters to your governors and mayors using a template from the internet. Ask those around you how you can help and do what you can to lighten their load. Know that even if you feel aimless, you are never powerless. You bring the power with your help. There is always somewhere to put that drive, that desire to create a difference. It’s just a matter of looking for it.

Written by: Grace Mintun

About the Author:

A writer and Twitch streamer dedicated to promoting kindness and breaking down stigma around mental health and disabilities!

Election

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Additional Reading

Donald Trump in front an American flag
Woman in pajamas in a cozy room, reading a book, sipping from a mug
a trans pride flag waving

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