Facing Fear with Fortitude
Finding Peace Amid Post-Election Tensions
Coping with the Rise in Hate Speech and Hate Crimes Post-Election: Strategies for Protecting Your Peace and Centering Yourself
In the aftermath of the election, many people are facing heightened emotions, a rise in hate speech, and even incidents of hate crimes. Social media and public spaces may feel charged with tension, and for some, encountering verbal or written abuse can lead to feelings of fear, vulnerability, or even helplessness. The divisive climate can make it hard to feel safe or grounded.
As emotions run high and tensions increase, it’s easy to feel overwhelmed or uncertain. For many, the rise in hate speech can evoke feelings of vulnerability and chaos, making it difficult to stay centered. However, while we can’t control the actions of others, we can take steps to protect our peace, build resilience, and navigate these challenges with strength and compassion. Here are some practical, empowering strategies to help you manage your well-being, avoid burnout, and stay centered—even in difficult times.
1. Set Boundaries on News and Social Media Consumption
Why: Overexposure to disturbing news and intense conversations can amplify anxiety and lead to feelings of helplessness. For individuals with ADHD, the constant influx of information can be particularly distracting, pulling them into hyperfocus or rumination.
How: Designate specific times to check the news or social media—perhaps only in the morning and evening—and set a timer to remind yourself to step away. Limiting these interactions can help you stay informed without feeling overwhelmed.
Example: If you encounter hate speech online, pause before responding. Ask yourself if engaging will serve you or if it’s better to report, block, or simply scroll past. Protecting your peace is often more powerful than diving into a negative exchange.
2. Establish a Support Network
Why: Connecting with trusted friends, family, or support groups helps to ease feelings of isolation and fear. Sharing your experiences with people who understand can provide a sense of security and affirmation.
How: Regularly check in with loved ones, whether through messages, phone calls, or virtual meetups. Consider joining online or local support groups that prioritize respectful, constructive conversation, so you can receive support and validation when needed.
Example: If you experience verbal harassment in public, reach out to someone you trust afterward to share the incident. Processing the experience with someone supportive can help you release emotional weight and feel less alone.
3. Practice Mindful Breathing and Grounding Techniques
Why: Fear and anxiety often trigger a heightened nervous system response, making it easy to feel panicked or unsafe. Grounding exercises can help you quickly calm your mind and body.
How: Deep breathing, the 5-4-3-2-1 grounding method (naming five things you see, four you can touch, etc.), or a simple body scan can bring you back to the present moment. Practicing these exercises regularly can help build resilience.
Example: If you’re triggered by hate speech or a distressing headline, take a break, breathe deeply, and engage in grounding. This can help prevent emotional escalation and allows you to approach the day with a clear mind.
4. Create a Self-Care Routine for High-Stress Days
Why: Having a structured self-care routine provides predictability and control, especially beneficial for those with ADHD who may feel more susceptible to chaos around them. Self-care practices help ground and stabilize emotions.
How: Create a daily or weekly routine that includes low-stimulation activities that make you feel grounded and calm, like journaling, taking nature walks, listening to calming music, or preparing a nourishing meal. Make these practices a priority, especially on challenging days.
Example: After facing hostility online or in public, take time to engage in your self-care routine. This could be as simple as a short walk or preparing a comforting cup of tea. Small acts like these can remind you of your inherent value and right to peace.
5. Learn When and How to Respond to Hate Speech
Why: While ignoring hate speech may often be the best option, knowing how to respond calmly can empower you to feel more in control, especially if it’s directed at you in person.
How: If you experience hate speech in a public setting, stay calm and prioritize your safety. Practice statements like “Please don’t speak to me that way” or “I’m going to walk away now.” Online, it’s often best to report and block users rather than engage.
Example: If someone uses hate speech toward you, take a deep breath, assert your boundary calmly, and exit the situation safely. If it happens online, avoid replying emotionally; instead, report, block, and move on.
When to Document and Report Hate Speech to Authorities
In some situations, it may be necessary to document and report instances of hate speech to law enforcement. Here are a few examples of when this step might be warranted:
Threats of Physical Harm: If someone makes direct threats to harm you, your family, or your property, document these details and contact law enforcement.
Repeated Harassment: If the hate speech is ongoing, escalating, or coming from someone you know personally, it could qualify as harassment or stalking.
Incitement to Violence: If the person’s speech includes incitement of violence against a specific group, this may be considered a hate crime.
In any of these cases, document the interaction carefully. This includes noting the time, place, and exact words used. Take photos, screenshots, or video recordings if it’s safe to do so. Having witnesses can also strengthen your case if you choose to report the incident.
Remaining grounded and centered in difficult times takes conscious effort, but it’s entirely possible with the right strategies. By setting healthy boundaries, leaning on supportive networks, and practicing grounding and self-care techniques, you can maintain your well-being and resilience. Remember, self-care is an act of courage and strength that can help foster a more compassionate and united world.
