Navigating Stress in Uncertain Times: Support from a Washington DC Therapist
If you’re feeling overwhelmed, anxious, or even scared following the inauguration of Donald Trump and the initial actions of his administration, you are not alone. For many, this week has felt like a whirlwind of unsettling news, mounting uncertainty, and legitimate concerns about the future. And if you belong to a marginalized group—whether you’re a person of color, LGBTQ+, an immigrant, or someone with intersecting identities—this stress can hit even harder, pulling at old wounds or amplifying feelings of vulnerability.
As a trauma therapist, I want to hold space for what you’re feeling. This is a valid response to an unsettling moment in history. Times of unrest, uncertainty, and perceived or actual threats can easily trigger what we call a trauma response. Your nervous system may interpret what’s happening now as a direct threat to your safety, even if the “danger” feels abstract or removed from your immediate environment. It’s not just in your head—what’s happening is both real and distressing, and your feelings matter.
But you don’t have to face this alone or stay stuck in overwhelm. In this post, I’ll break down why you might be feeling this way, offer tangible tools to help you regulate your nervous system, and share how trauma-focused therapy—especially intensives using modalities like EMDR, IFS, and Sensorimotor Psychotherapy—can help you differentiate the past from the present and find a path forward.
Why Times of Unrest Can Feel So Overwhelming
Uncertainty and upheaval can activate our most basic survival instincts. When your brain senses danger—whether it’s real or perceived—it activates the amygdala, the part of your brain responsible for the fight-flight-freeze response. This can lead to heightened anxiety, racing thoughts, and difficulty focusing.
For those who’ve experienced trauma, this activation can be even stronger. Relational trauma, in particular, often leaves us with a deep sense that the world isn’t safe, that our needs don’t matter, or that we have to work endlessly to earn a sense of stability. In moments of sociopolitical unrest, those old patterns can come rushing back, amplifying feelings of helplessness or triggering behaviors like avoidance, perfectionism, or people-pleasing.
And let’s be clear: the fear many people feel right now isn’t irrational or unfounded. Policies and rhetoric that target marginalized groups, roll back progress, or incite division have real and tangible impacts. It’s important to honor the legitimacy of your feelings while also equipping yourself with tools to manage them.
Tangible Tools to Regulate Your Nervous System
When stress is running high, it's essential to find ways to ground yourself and foster a sense of control. Here are some practical strategies:
Breathe Intentionally
Slow, deep breathing sends signals to your brain that it's safe to relax. Try the 4-7-8 technique: inhale for 4 counts, hold for 7 counts, and exhale for 8 counts. Even a few cycles can reduce anxiety.Move Your Body
Physical movement helps release pent-up stress and regulate your nervous system. This doesn't have to be intense—try a brisk walk, gentle yoga, or even shaking out your limbs to discharge tension.Tap Into Your Senses
Ground yourself in the present moment by engaging your senses. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Further soothe your senses with little things you love - whether it’s lighting a candle, playing calming music, getting under your weighted blanket, or relaxing with your pet.Set Boundaries With the News
Staying informed is important, but constant exposure to distressing news can leave you feeling helpless. Limit your news consumption to specific times of day and rely on trusted, fact-based sources.Seek Intentional Distraction or Joy
Sometimes when we are scared and stressed, it can be extremely helpful to lean intentionally into activities that are the opposite of that energy. Whether that’s going on a hike, creating art, hibernating with a book, seeing a movie, catching up with a friend, think about what can give you joy, calm, or a sense of control.
Connect With and Support Your Community
Engaging with your community can provide a sense of purpose and connection. Consider volunteering, donating, or participating in non-profit or mutual aid networks. In Washington, D.C., organizations like The Mutual Aid Movement DC, Ayuda, N Street Village, SMYAL and Planned Parenthood are few of many great options to be involved with.Make a Plan
Uncertainty can heighten anxiety. For example, if you're concerned about job security, especially in government positions, proactively exploring other employment opportunities can provide a sense of control. If you are an undocumented immigrant or are trying to support someone who is, you could utilize resources such as the ACLU District of Columbia.By incorporating these strategies, you can navigate these challenging times with greater resilience and a sense of empowerment. Remember, taking small, intentional steps can make a significant difference in your overall well-being.
How Trauma Responses Might Show Up
One of the trickiest parts of navigating times like these is recognizing when a trauma response is being triggered. A trauma response isn’t always about a specific event—it’s your body’s way of reacting to something that feels threatening, often tied to unresolved memories or patterns from the past.
You might notice:
Emotional overwhelm: Feeling like you can’t cope or regulate your emotions.
Negative self-talk: Believing you should be doing more or that you’re not handling things “right.”
Avoidance or dissociation: Tuning out, procrastinating, or numbing yourself with distractions.
Hypervigilance: Being on edge, overanalyzing situations, or feeling like you’re constantly on guard.
These reactions are completely understandable. Your brain is doing its best to protect you, but it doesn’t always have the context to differentiate the past from the present. That’s where therapy can make a profound difference.
Why Brain-and-Body-Based Modalities Work
Talk therapy can be helpful for gaining insight, but when it comes to trauma, we need to go deeper than just talking. Trauma lives not only in our thoughts but also in our bodies and nervous systems. That’s why brain-and-body-based modalities like EMDR (Eye Movement Desensitization and Reprocessing), IFS (Internal Family Systems), and Sensorimotor Psychotherapy are so effective.
The Magic of EMDR
EMDR uses bilateral stimulation—often eye movements or tapping—to help your brain process stuck memories and emotions. Think of it like activating your brain’s natural filing system, similar to what happens during REM sleep. By reprocessing these experiences, your brain learns to store them in a way that no longer feels threatening.
Click here to learn more about EMDR
Why IFS and Sensorimotor Matter
IFS helps you connect with and heal the parts of yourself that hold pain or fear. It’s a deeply compassionate approach that allows you to build an internal sense of safety. Sensorimotor Psychotherapy, on the other hand, focuses on the body’s role in trauma. By working with physical sensations and movement, it helps release what’s been stored in the body.
Click here to learn more about IFS.
Click here to learn more about Sensorimotor Psychotherapy
Why Therapy Intensives Work So Well
In traditional 45-minute sessions, it can be challenging to get through a full cycle of processing—especially with EMDR, where the brain often takes time to reach a natural stopping point. Therapy intensives, which involve extended or multi-hour sessions, allow us to work deeply and efficiently. This can lead to faster breakthroughs and more sustained relief. For individuals with complex trauma or high stress, this approach is often not just effective—it’s ethical. You deserve to feel complete and regulated after each session, not like you’ve been interrupted mid-process.
Click here to learn more about therapy intensives
Takeaways
This moment in history is heavy, and your feelings of stress, fear, or overwhelm are valid. Here’s what you can do to take care of yourself and move toward healing:
Acknowledge Your Feelings
What you’re experiencing is real and legitimate. It’s okay to feel upset, anxious, or scared. Give yourself permission to name and honor your emotions.Regulate Your Nervous System
Use grounding tools like deep breathing, physical movement, and sensory exercises to settle your body and mind. Small rituals of comfort can go a long way.Set Healthy Boundaries
Protect your mental health by limiting your exposure to triggering news and leaning on trusted support systems.Notice What’s Happening in Your Body and Mind
If you’re feeling stuck, overwhelmed, or in fight-or-flight mode, this could be your body’s natural way of responding to stress or past experiences. These patterns are not your fault, and recognizing them with compassion is the first step toward finding relief.Explore Brain-and-Body-Based Therapy
Modalities like EMDR, IFS, and Sensorimotor Psychotherapy are powerful tools for processing trauma, managing anxiety, and finding a sense of calm. Therapy intensives, in particular, can offer deep, focused healing for those feeling stuck or overwhelmed.Know You’re Not Alone and Ask for Help
You don’t have to carry this weight on your own. There is help available, and reaching out for support is a brave and meaningful step. Whether that’s connecting to family or friends you trust, your therapist, or a support group, know you have options.
In times like these, it’s easy to feel disconnected from your sense of self and hope for the future. But with the right tools and support, it’s possible to move forward, reconnect with your inner strength, and find more stability amid the chaos.
Looking to connect with a trauma therapist in DC and Virginia who is sensitive to these times and can help support your mental health?
Reach out today—I’d love to talk more.
(Washington, D.C. and Virginia residents only)
About the author
Margot Lamson, LICSW, is a licensed psychotherapist offering in-person and virtual therapy in Washington, D.C. and Virginia. She is trained in multiple trauma-focused approaches, including EMDR, to support clients seeking meaningful and lasting healing. Margot also provides intensives, combining evidence-based and holistic techniques, to help clients achieve significant progress and feel better faster in a focused, supportive setting.
