Episode Summary

In this conversation, Dr. Lucy McBride sits down with psychiatrist Dr. Jessi Gold to discuss how to manage emotional wellbeing during times of political upheaval. With the country feeling unsettled by ongoing violence and crisis, they explore practical strategies for emotional regulation, the importance of naming feelings without judgment, and why small daily acts of self-care aren't indulgent—they're essential for functioning in a chaotic world.

Key Concepts

The Importance of Naming What's Really Happening

* Pretending the external world doesn't affect you is both unrealistic and counterproductive

* Avoiding the "grief Olympics"—comparing your struggles to others' and dismissing your own feelings

* Everyone exists in the same messy world, and acknowledging its impact creates space for authentic connection

* Naming feelings reduces the underlying current of stress that affects work performance and relationships

* You don't have to fix the world's problems to acknowledge they're affecting you

Feelings as Information, Not Pathology

* Social media makes it easy to conflate normal human emotions with clinical diagnoses

* All emotions serve a purpose and provide valuable information about your needs and circumstances

* The continuum approach: you don't need to meet clinical criteria to deserve self-compassion and support

* Feelings are temporary and meant to be experienced, not immediately eliminated or "fixed"

Acceptance vs. Resignation: Reallocating Your Resources

* True acceptance means redirecting energy from things you can't control to areas where you have agency

* The serenity prayer framework: identifying what you can and cannot change provides clarity and reduces helplessness

* Acceptance isn't giving up—it's strategic resource allocation of time, energy, and mental bandwidth

* Small acts of self-efficacy can counter overwhelming feelings of powerlessness

* Control-seeking behaviors often increase anxiety rather than providing the relief we're seeking

Dialectical Thinking: Holding Two Truths Simultaneously

* Both difficult realities and moments of joy can coexist without negating each other

* Social media algorithms push people toward emotional extremes

* You can care deeply about global suffering while still finding meaning in daily life

* Examples like Viktor Frankl demonstrate that hope can survive even in the most dire circumstances

* Dialectical thinking protects against all-or-nothing emotional spirals

Practical Micro-Strategies for Daily Emotional Regulation

* Small, discrete coping tools work better than major lifestyle overhauls for most people

* Fidget tools, breathing exercises, and physical grounding techniques provide in-the-moment relief

* Gratitude practices counter the brain's evolutionary bias toward remembering negative experiences

* Body awareness (like noticing jaw clenching while scrolling) provides early warning signals for stress

Digital Boundaries and Media Consumption

* "Mindless scrolling" is actually highly stimulating and often traumatic content consumption

* Watching repeated footage of traumatic events creates secondary trauma, especially for vulnerable populations

* Moving phones out of bedrooms and avoiding immediate morning phone checking reduces anxiety activation

* Setting specific times and limits for news consumption prevents information overwhelm

* Parallel activities with friends (working quietly together) can provide connection without amplifying distress

Upshot

Dr. McBride and Dr. Gold emphasize that managing anxiety during chaotic times requires both self-compassion and practical action. Their message: you don't need to be clinically depressed or anxious to deserve support, and tiny daily interventions can make a significant difference in emotional resilience.

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