14 Tips for Surviving a Trump Presidency* As a Neurodivergent Person *(& Majority-Conservative republican congress)

Neurodivergence Affirming Therapy
Written By Ashley Copperstone

Disclaimers: 

Land Acknowledgment: We live and work on the unseated territories of the Wahpekute and Chumash peoples, we pay respects to their elders past and present. We encourage folks to explore the ancestral lands they live and work on, and to learn about the Native communities that live there, the treaties that have been broken. If folks feel called, we encourage them to consider taking actions to support Native communities, reparations, and land back movements (see other resources at the end for more info).

A note on language: The language in the DSM, including the use of the word disorder (D in acronym), some find this harmful, while others prefer the language “disorder.” When this language is used, it is because, as mental health professionals, we need to use this same language when referring to “diagnoses” in the DSM. In addition some Autistics find the use of the level system helpful in identifying the level of support needed, while others view it as an overly simplistic way of defining something that’s fluid, and may feel it’s harmful and minimizing. The beauty is that each individual gets to choose what language feels validating and affirming to them. Inspired by Dr. Jennifer Mullan, we use the term, “therapy participant” rather than “client” or “patient,” as we work toward decolonizing therapy. 

Educational Purposes: The information presented here is for educational purposes, and not meant to diagnose, treat or cure medical conditions or challenges, including neurodivergence (including mental health challenges), or physical health. 



14 Tips for Surviving a Trump Presidency* As a Neurodivergent Person 

*(& Majority-Conservative republican congress)

Like many of us, you may be feeling disappointed with the election results. You may be feeling anxious, nervous or worried. You may be already experiencing the very real effects of having Trump elected into office again.  If you are feeling happy with the election results - then this blog post is not for you. 

For those in the camp of feeling unhappy, and concerned, then this blog post is for you. 


Our team compiled a list of ideas and strategies that may be helpful as we prepare for the second presidential term Trump (and a majority Conservative-Republican Congress).  


So without further ado, here are 14 Tips for Surviving a Trump Presidency* As a Neurodivergent Person *(& Majority-Conservative republican congress):

Self-Care and Resilience

  1. Consider taking it one-day-at-time: 

    We can get lost and caught up in the what–ifs and possibilities. While it may be a value of individuals to stay connected and informed (and there are many pros to this), on the flip-side, there can be negative consequences, such as our worried / anxious mind running away with the possibilities. There are times where it can be helpful to plan ahead and create what DBT calls a “cope ahead plan,” there can also be times where we might be spending where doing so might come at a cost or may be excessive. The key here is to be mindful. One definition of mindfulness that I appreciate is: paying attention, on purpose, to the present moment, without judgement. 


    So what this means in practice is naming what is happening (either out-loud, or in our heads), tuning into sensations we might be feeling, emotions, and with that data - deciding when it’s time to put down the planning ahead for possibilities. Which can be incredibly difficult to determine at times. 

    If, during that check-in, we notice anxiety getting away, or we’re slipping into rumination, or compulsions; come back to what you know to be true in the present moment. Ground through your senses and your environment. 


    BTW - if you have obsessive compulsive disorder (OCD), and you like the idea of this approach - you might appreciate I-CBT! If you live on Wakpekute land (AKA MN) and have OCD - head to Alex’s bio - they offer ERP and I-CBT. 


    Along these same lines, it can be helpful to focus on what we have control and/or influence over. Feelings of hopelessness and increased anxiety may follow if we focus too much on things out of our control or influence. 


  2. Create Predictability for yourself:

    Routines can be really grounding and soothing for some of us. If this is the case for you - it can be helpful to create some predictability for yourself. And if you’re someone who’s an AuDHDer, or ADHDer, it can be helpful to consider developing rituals instead (which may in theory have more flexibility so we’re not hard on ourselves when we “fail” to follow a beautifully crafted routine we’ve set out). 

    Building off #1, it maybe helpful to have a ready-made list of things that are consistent and safe that you can return to when thoughts such as “everything is out of my control,” creep in, or when you’re entering into a shutdown, meltdown or fight-flight-freeze-fawn response (or recovering from one of these). 


  3. Rest, and do less / consider implementing a pacing system:

    Many of us will be in and out of survival mode. Especially those of us with intersectional identities which are politicized (People of the Global Majority [POGM]/BIPOC, 2SLGBTQIA+, disabled, etc.). Therefore, it is essential that we take time to rest. During times of stress, which let’s face it, we’ll be in during another Trump and Republican-majority Congress, it’s normal to need extra rest. 

    I can almost hear some folks groveling now, especially those who consider themselves activists. Before you disregard this one, hear me out… Tricia Hersey, who is a multidisciplinary artist, theologian, escape artist, author, founder of The Nap Ministry; is thought to be the originator of the concept of “rest as resistance,” and “rest as reparations.” So for those of you that consider yourself an activist in social equity spaces, it’s important to remember that rest can be a part of activism! Psst - you might enjoy this read, BTW!

    Here is more information on pacing systems (such as spoon theory). 


  4. Practice self-compassion and give yourself grace: 

    So we’ve established that this presidential term will be stressful for many of us. So, it’s important to recall that when we’re under stress, we’re going to have less executive functioning capacity. Which is why it’s vital to tune into our self-talk, and to offer ourselves compassion & grace. If you’re unsure what the heck we’re even talking about, here’s a good place to start; there are definitions there, self-tests, and free guided practices. Disclaimer that in her book, there is some non-affirming discussion about Autism. For a more explicitly Autistic book, Self-Care for Autistic People by Dr. Megan Anna Neff is another great option.

  5. Unplug from digital overstimulation: 

    As neurodivergent humans, many of us stay connected to our communities in digital spaces. Which is important to stay connected with (see the next section). That said, being engaged digitally can be overstimulating, and at some points, can impact our mental health in negative ways. So our invitation to you is to approach your use of digital spaces with a sense of curiosity and mindfulness, and consider taking breaks or setting limits for yourself. And if you’re like me, and have trouble with impulse control (hayyy neurokin) - you might explore the use of an app blocker - I personally use the free version of Opal (iPhone) #notsponsored and before I was an Apple convert, I used Digital Detox on my Android #notsponsored . Here are a list of others.  P.S. if you download Opal - and you get pop-ups to pay for certain features - you don’t actually need to pay - just hit the “x” to close out the pop-up. 

  6. Remember the self-care “basics:”

    By “basic,” I mean the things that we need to do to support our physical bodies, mental health (and spiritual health, if values-aligned).

    Dialectical Behavioral Therapy (DBT), loves their acronyms, and their skills (learn more about ND-adapted DBT here). One skill that can come in handy here, is the PLEASED skill. 

    • Pl: Take care of your physical body: including if you’re ill (chronically and/orr acutely), ad taking medication as prescribed. 

    • Eat food! Eating balanced, whole foods tends to be best, AND sometimes that’s hard for those of us whose brains and/or nervous systems diverge (or those of us with co-occuring chronic illnesses). 

    • Avoid use mood altering substances out of alignment with your values: Basically, if its within your values to use substances - do so in a way that limits the unhelpful impacts that they may have on your physical, mental and/or spiritual health. If using substances is out-of-alignment for you, then you might consider abstaining, or harm-reduction. 

    • Sleep: You might consider doing your best to get the amount of sleep consistently that you do best with. BTW - a past therapist told me about this sleep calculator, which will calculate the time you should wake up/go to bed, while factoring in the average length of sleep cycles. Shout out to Amber - I am eternally grateful for you for sharing this with me!

    • Exercise - though the term, Movement maybe more helpful! It’s no secret that moving our bodies regularly has benefits to our physical and mental health. It’s especially helpful for those of with brains & nervous systems that diverge! Unsure why movement is so important for Neurodivergent humans? Head here to learn more!

    • Daily: You might consider working on these things daily (or close to daily)! 

    • Bonus - BE IN COMMUNITY (See the community & connection section below).

We’ve established that rest is resistance, self-care can be as well. All of the above, and frankly, everything below falls under “self-care.” So give yourself permission to truly take care of yourself, even in the more basic ways (eating, staying hydrated, getting sleep, social connection, spiritual connection [if a value of yours], movement, etc.)!

Community and Connection

  1. Seek affirming spaces where you can unmask and gain support from:

    As we know from the past Cheeto presidency (and other right-wing political leaders), those of us who have brains that diverge (Autistic, ADHDers, folks with learning disabilities, folks on mental health journeys, etc.), disabled, POGM/BIPOC, 2SLGBTQIA+, etc. have unfortunately experienced an increase in discrimination, and violence. This is why it’s essential to be connected in communities that are affirming to your intersectional identities. These can be in person, online, or both (or another medium I’m not thinking of (telepathic connection anyone!??). 

    A note on unmasking when it comes to intersectional identities: this is not always safe or an option for folks with multiple marginalized identities - so when you find these spaces - cherish them! 

    Some ideas: 

    • Support groups (Autistic therapy groups, groups for newly diagnosed Autistics / ADHDers, peer-led Autistic groups, support groups for Autistic parents / parents with ADHD, support groups for parents of neurodivergent children, groups for folks with extra sensory experiences, groups related to experiences of a specific mental health journey or learning disabilities, etc.).

    • Online forums (Reddit, Facebook groups, various content creator’s pages, Discord groups)

    • Group therapy (which, BTW, we’re exploring the idea of offering another cohort of our ‘Well Shit, I'm Autistic Cohort: Now what!?” group, and “OH FUCK It's Autistic Burn Out - sign up to notified here when we have these offerings in the future)

    • Friends who you can unmask around 

    • Other spaces where you can unmask that are not explicitly ND spaces (think, Dungeons and Dragons, ComiCons, etc.).


  2. Remember that Activism can come in a variety of forms: 

    Activism, if that is values-aligned for you, can include things that are more accessible to you. Some ideas: 

    • Doing the internal work (reading books such as: Me and White Supremacy)

    • Educating yourself about causes that are important to you. 

    • Educating yourself about colonization, systems of oppression and your role in upholding these systems

    • Standing up for folks in your life, or out in public when you witness subtle acts of aggression (or more overt oppression)

    • Having conversations with others about issues that are important to you.

    • Letter writing.

    • Fundraising for causes. 

    • Contacting your representatives (via email or phone)

    • Attending protests, virtually (when available)

    • Attending town hall meetings virtually (when available)

    • Community organizing 

    Remember too that rest, and self-care are resistance and can be paired with some of the above ideas! That said, if you hold privilege in some form, you might consider, and mindfully choose to take action when you have the spoons (without putting all your spoons into activism - because remember, you’re a human who needs to also take care of their meat suit and mental health). 

Practical Preparation

  1. Connect with disability advocacy groups:

    With the political landscape that we’ll be heading into. It may be important to be connected with disability advocates or advocacy groups so that you’re in the loop about changes, if that is in your best interest. I say that, because there, and will be so many possible legislative changes that don’t come to fruition, so being tuned in where there is a slight sniff of change that could take place, while there are some pros (you won’t be surprised, you may be able to prepare if possible or create back up plans), there are also some cons (you might find that anxiety is increasing over a possibility). You might choose to be in the know, and limit your rabbit-holing to changes that are seem likely to happen. 


    Here are some groups: folks on Wahpekute land (AKA MN) and folks on Chumash land (AKA CA). National: Autism Self-Advoacy network, Autistic Women and Non-Binary Network, National Autism Law Center. 


  2. Understand your legal rights (disability, reproductive health, educational):
    Disability Rights: 

  3. Consider having emergency birth control on hand:

    Especially if you’re in a state with a Republican majority state Congress, or states that have already seen decreased access to reproductive healthcare. 

  4. Plan for uncertain situations or challenging interactions (social, work):

    Create a list of go to statements to shut down an unsafe or unwelcome conversation. Or create a “cope ahead,” plan. 

    • Some examples of statement: “I am not open to discussing x topic, let’s discuss y topic instead.” “I am not comfortable with this line of discussion,” “Before we all arrive, I’d feel comfortable if we could agree to not discuss politics,”

    • Consider boundaries that you may wish to set (in addition to the ideas above),. such as going no-contact, limited contact, contact when certain topics are off-limits, leaving situations early, walking away, changing subjects. 

Joy and Consistency

  1. Find consistent, safe routines: 
    See #2 for for more on routines / rituals. You might consider building in sensory breaks or time to stim in your schedule. 

    As we’ve discussed, many of us will be in survival, so it’s vital that we give our nervous system breaks and opportunities to invite in a shift to a parasympathetic state. Read more about ADHD and Autistic Nervous Systems here! 

    This is where somatic therapy (AKA body-based therapies). Read more about somatic therapies on our page here! Somatic practices can include:

    • Somatic releases

    • Somatic Experiencing

    • Breathwork 

    • Physical practices of yoga (including asana (what most Westerners think of when they hear or see the word Yoga - yoga classes, yoga nidra, and pranayama [breathwork])

    • Chi-gong

    • Tai-chi

    • Movement (walking, other forms of exercise) 

    • Vagal exercises

    • Intuitive dance

    • Dancing

    2. Explore ND Joy!!

    Spend time in pleasurable sensory experiences! Think: stimming, engaging in passionate interests (special interests / hyperfocuses). BTW - stimming is incredibly important for us! It’s something that helps us to regulate our nervous systems, and bring us joy! 

    Bonus - being in joy can also be a form of resistance! 

    I’d add more here - but gonna leave it simple (and but TBH, I’m running out of steam)!



What other things would you add to this list? Which ones stand out to you? 


Looking for more support and live on Chumash (colonized as CA) or Wahpekute lands (colonized as MN)? Some therapists have openings, or waitlists - submit a request for services here! 

Resources:


Land acknowledgement Resources: Support starts with educating yourself about history, and being willing to sit with uncomfortable truths. It can then include things like: learning about cultural appropriation, and commit to not engaging in and perpetuating cultural appropriation; committing to calling people in to conversations; educating others, honoring Native folks on holidays such as Indigenous People’s Day, considering the implications of celebrating holidays such as Thanksgiving, or the Fourth of July; making land acknowledgements, (to find out whose land you’re on, head here), having conversations with people about what you learn; financial support; uplifting and amplifying Native voices and stories; understanding and supporting Land Back efforts; researching and supporting Native causes, including supporting and advocating Native-led for legislation changes. Some options for financial support of Native communities on Wahpekute land are here, here, here, here, here or here; Chumash land here; National.

Ashley Copperstone
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