Super People Minute Support Guide
Activism
Theories of Psychological Roots of Activism
Activists are passionate, strong willed, dedicated SUPER PEOPLE. Able to "leap tall buildings in a single bound", Activists exhaust themselves contributing to positive evolution, collectivism and development. An incessant drive for community involvement and aiding the underdog is an indelible part of our psyche. According to Rooting for (and Then Abandoning) the Underdog” (Kim et al., 2008), their study gives five plausible rationales for this particular endearment. Here, two are frequent psychological phenomena in activists.
Firstly, rooting for the underdog is seen as unconventional and for the individual who seeks to be unique or exhibits atypical societal traits/ norms, rooting for the underdog is certainly an endearing option. Secondly, individuals may root for the underdog due to the projection of their individual moral compass of what is fair.
Other psychological phenomena to consider when discussing psychological factors prompting activism are world change and previous experience.
Activist superheroes seek to change the world due to their insightful ability to envision a utilitarian just society.
Activists also experience social injustices that springboard their interests into activism. These experiences may occur as a call to action or
serve as an event occurs during activism that propels the activist forward in their journey.
Possible Negative Effects of Actvism
Protest Involvement
Protests are organized civil disobedient actions aimed at calling attention to an existing societal issue. Activists regularly encounter law enforcement, and in some cases military personnel. Activists face imprisonment, fines and excessive force by law enforcement. These experiences can cause traumatic stress and anxiety and can lead to post traumatic stress disorder. For activists with negative experiences with law enforcement, the encounters during Protests can trigger post traumatic stress. Protests vary in size but many are 50 people or larger. Some activists may experience anxiety in large crowds. There are also individuals who experience aversion to loud noises.
Protests may involve prolonged exposure to the elements, and extensive periods of walking. Individuals in great shape may tire but those with physical ailments can risk serious exhaustion. Protest can trigger conditions such as Post Traumatic Stress Disorder, Misophonia, Agorophobia, Anxiety, Mood Swings and Panic Attacks.
Canvassing
Canvassing involves activists disseminating information within the community. Canvassing operations are performed for many reasons: political campaigning, grassroots fundraising, community awareness, membership drives, and more. Campaigners will knock on doors to engage in personalized contact with an individual. It is used by political parties and issue groups to identify supporters, and persuade the undecided.
During Canvassing, Activists may also experience Anxiety and Depression as they are face to face with hostile individuals. They may experience racial, bigoted, homophobic, and/or threatening language.
Administrative Duties
Administrative Duties and meetings can cause "Burn-out". Activists tend to over exert their mental and physical capacities due to their passionate positions. Activists also oftentimes feel responsibility to their Comrades, organizations and Cause. This sense of social responsibility coupled with day to day life responsibility tends to lead to burn out. Burn out can manifest in severe physical, mental and emotional ways. Some examples of those manifestations of Burn out include but are not limited to; depression, suicidal ideation, insomnia, frequent headaches, withdrawing, stress, neglecting family and friends and missing other important appointments.
Comrades
Activists make up a pretty superb group of phenomenal people. The passion of activism coupled with the endless work to be done to improve our world, can cause conflicting personality issues. Activists generally support each other with reverent ferocity and lean on each other for support. Comradery support is immeasurable being that activists are typically non conformist and live outside of social norms. In the events that conflict occurs, it may cause serious emotional distress and oftentimes isolation. Anger, Anxiety, Resentment and Burn out can occur during conflict among comrades.
Burn out takes a severe toll on an activist physically, emotionally, and mentally possibly rendering their quality of life unbearable. This link is a terrific resource on the four stages of Burn Out: Physical, Mental and Emotional Exhaustion, Shame and Doubt, Cynicism and Callousness and Failure, Helplessness and Crisis
Social Media
An addiction to social media can occur because of the need to follow political activity. The addiction to social media causes anxiety, isolation, anger, obsession and neglect of self care and the develop!ent of a negative worldview.
Opposition
Activists face many dangers. Police force, spectator push back, opposition protesters, threats at protests and online. Microaggressions at work, school, and even within families occur for well known or recognized activists. Microaggressions include, but are not limited to; not getting a promotion, getting fired, losing friendships, and family disputes. Stress, Disorientation, Sadness, Depression and Isolation are some of the possible issues Activists face when dealing with these types of opposition.
These are only a few factors that affect the overall well being of Activists. Similarly, listed are but a few possible issues that activists face in their journey. However, it is a brief starting point to personal awareness in order for activists to practice self care routines and mental calming exercises.
Self Care
Self care can be difficult for the busy. For some of us, there are simply not enough hours in the day. Our bodies however need our care and life does not wait for us to realize the importance of enjoying it. So, here is what I call The Lazy Busy Bee Guide to Self Care. This guide is simple and serves multiple purpose for regeneration.
Lazy Busy Bee Guide to Self Care
Create a List with an Alarm (or whatever Notification needed until it becomes 2nd Nature)
A 15 Minute Method of Exercise Daily
Two Good Foods Daily (Apple, Banana, half a gallon of water, celery)
Two Methods of Relaxation a Day ( The 5 minute Stare, Bubble Bath, Gym, Laugh it Out, Sing it Out, Dance it Out)
Reach out to one friend outside comrades.
Set aside one day of the week of half a day simply for You
Some of these overlap, for instance, Dance it Out can overlap as your method of exercise.
Reframing
Activism quickly reveals the prevalence of the opposite side of humanity. This escalation. Can cause a sense of bitterness and hopelessness. Reframing negative thoughts and statements aid in generating positive thoughts. Reframing helps with conflict, anxiety, and depression due to Self doubt and perfectionism.
Step 1: Calm Yourself
If you're still upset or stressed by the thoughts you want to explore, you may find it hard to concentrate on using the tool. Use medi
tation or deep breathing to calm yourself down if you feel particularly stressed or upset.
Step 2: Identify the Situation
Start by describing the situation that triggered your negative mood.
Step 3: Analyze Your Mood
Next, write down the mood, or moods, that you felt during the situation.
Step 4: Identify Automatic Thoughts
Now, write down the natural reactions, or "automatic thoughts," you experienced when you felt the mood. In the example above, your thoughts might be:
"Maybe my analysis skills aren't good enough."
"He hasn't liked me since…"
"No one likes me."
Focus on the most distressing thoughts (the "hot thoughts") are likely to be "Maybe my analysis skills aren't good enough," and, "No one likes me."
Step 5: Find Objective Supportive Evidence
Identify the evidence that objectively supports your automatic thoughts. In our example, you might write the following:
"The meeting moved on and decisions were made, but my suggestion was ignored."
"He identified a flaw in one of my arguments."
Your goal is to look objectively at what happened, and then to write down specific events or comments that led to your automatic thoughts.
Step 6: Find Objective Contradictory Evidence
Next, identify and write down evidence that contradicts the automatic thought. Example:
"The flaw was minor and did not alter the conclusions."
"I was top of my class when I trained in the analysis method."
"My clients respect my analysis, and my opinion."
As you can see, these statements are fairer and more rational than the reactive thoughts.
Step 7: Identify Fair and Balanced Thoughts
By this stage, you've looked at both sides of the situation.
If you still feel uncertain, discuss the situation with other people, or test the question in some other way.
When you come to a balanced view, write these thoughts down. The balanced thoughts in this example might now include:
"My analysis was reasonable, but not perfect."
"There was an error, but it didn't affect the validity of the
conclusions."
"The way he handled the situation was not appropriate."
Step 8: Monitor Your Present Mood
You should now have a clearer view of the situation, and you're likely to find that your mood has improved. Write down how you feel.
Next, reflect on what you could do about the situation.
Finally, create some positive affirmations that you can use to counter any similar automatic thoughts in the future.
Develop Your Relaxation Response
When faced with stress, many people will attempt to ward it off while others will try to avoid it. The fight-or-flight stress response is the term used to describe how humans have a tendency to want to attack (fight) or run from (flight) perceived or real dangers in the environment. This stress response is thought to be more easily triggered in those that suffer from panic attacks.
One way to get a grip over your fight-or-flight response and feelings of stress and anxiety is to cultivate your relaxation response. This can be done by finding ways to help feel calmer, let go of stress, and improve your sense of personal energy and motivation. Some common relaxation techniques include:
Deep breathing exercises
Belly breathing
Sit or lie flat in a comfortable position.
Put one hand on your belly just below your ribs and the other hand on your chest.
Take a deep breath in through your nose, and let your belly push your hand out. ...
Breathe out through pursed lips as if you were whistling. ...
Do this breathing 3
Visualization for relaxation
Find a private calm space and make yourself comfortable.
Take a few slow and deep breaths to center your attention and calm yourself.
Close your eyes.
Imagine yourself in a beautiful location, where everything is as you would ideally have it. ...
Imagine yourself becoming calm and relaxed.
Mindfulness meditation
1-Minute Mindfulness Exercises
Yawn and stretch for 10 seconds every hour. Do a fake yawn if you have to. ...
Three hugs, three big breaths exercise. ...
Stroke your hands. ...
Mindfully eat a raisin. ...
Clench your fist and breathe into your fingers. ...
STOP. ...
Mindful breathing for one minute. ...
Loving-kindness meditation.
Progressive muscle relaxation
1. Sit in a comfortable position, with eyes closed. Take a few deep breaths, expanding your belly as you breathe air in and contracting it as you exhale.
2. Begin at the top of your body, and go down. Start with your head, tensing your facial muscles, squeezing your eyes shut, puckering your mouth and clenching your jaw. Hold, then release and breathe.
3. Tense as you lift your shoulders to your ears, hold, then release and breathe.
4. Make a fist with your right hand, tighten the muscles in your lower and upper arm, hold, then release. Breathe in and out. Repeat with left hand.
5. Concentrate on your back, squeezing shoulder blades together. Hold, then release. Breathe in and out.
6. Suck in your stomach, hold, then release. Breathe in and out.
7. Clench your buttocks, hold, then release. Breathe in and out.
8. Tighten your right hamstring, hold, then release. Breathe in and out. Repeat with left hamstring.
9. Flex your right calf, hold, then release. Breathe in and out. Repeat with left calf.
10. Tighten toes on your right foot, hold, then release. Breathe in and out. Repeat with left foot
Think of your relaxation response as a muscle that you need to develop now so that you’ll be ready to use it while on vacation. You will need to practice your relaxation techniques in advance so that they will come easily to you while you’re traveling. Pick a relaxation method that works for you and try to practice it 5-10 minutes, several times a week, during the time leading up to your vacation. Many relaxation techniques can be easily done in the morning to start your day out fresh or completed right before bed to allow you to unwind and let go of any worries that built up throughout the day. Keep at it and these techniques may help you better deal with your panic attacks while you vacation.
References and Resources
Resources
Anxiety Test Link: https://psychcentral.com/quizzes/anxiety-quiz/
Stress Test Link: https://psychcentral.com/quizzes/stress-test/
PTSD Test Link: https://psychcentral.com/quizzes/ptsd-quiz/
Depression Test Link:https://psychcentral.com/quizzes/depression-quiz/
Burn Out
"The Four Stages of Burnout":
Mark Gorkin, The Stress Doctor
1. Physical, Mental and Emotional Exhaustion.
Maybe you are still holding it together at work (or school). Still, can you relate to this sequence? As soon as you get home, you head for the fridge, get out the Haagen-Dazs or Ben and Jerry's, turn on the tube, collapse on the sofa and you're comatose for the rest of the evening? Doing more with less, having plenty of responsibility but not enough authority, or juggling an unmanageable schedule is taking a toll. (For those grappling with all three stressors...automatically proceed to stage two, if not three.) Normally, you pride yourself on doing a thorough job, a high quality performance. Now you are looking for shortcuts, if not cutting corners. And this gnaws at your self-esteem. There may even be pangs of guilt. A case of the "brain strain" is developing, accompanied by an energy shortage and feelings of exhaustion. If stress levels continue unabated, you may be ripe for the second stage.
2. Shame and Doubt. Perhaps this scenario is familiar. A supervisor (or professor) asks you to take on a new assignment. You want to...but this voice inside silently screams, "Who are you kidding!" So what's happening? You're not feeling confident about the future; and you're feeling pretty lousy in the present. Not surprisingly, you may even start discounting your past accomplishments. Beware...This is not a logical process; it's a psychological one. Now you wonder if colleagues, friends or family members will detect that something is wrong. While projecting a competent image has been the norm, now this voice inside is relentlessly shouting, "Impostor!" "Impostor."
And then you catch yourself emitting heavy, labored sighs. (When do people often engage in deep, labored breathing or sighing? Other than when calling those 1-900 numbers. When experiencing a deep sense of loss and change perceived as uncontrollable.) Is chronically grappling with a profound sense of vulnerability or uncertainty anyone's favorite state? Certainly not mine. No surprise then that some folks will "progress" to the third phase: "Cynicism and Callousness."
Are you starting to feel I've been looking in your window? Or, as a reader recently emailed: "Have you been a fly on the wall in my house?" Let's not be premature. We still have two more stages to go. And next, we'll check out your "tude."
3. Cynicism and Callousness. In response to that prolonged feeling of insecurity or vulnerability, some folks feel there's only one thing left to do: put on the heavy armor. They develop an ATTITUDE: "Look out for # 1." "Cover your derriere." "No one's getting to me." And, in the short run, the strategy often works. You become sufficiently abrasive or obnoxious, people start avoiding you. But this hard exterior can eventually become a burdensome, self-defeating strategy.
Here's an example. Years ago, I was leading a workshop at a construction industry conference. There was a guy, I'll call him Joe, who was head of a large plumber's union. Now Joe was basically a down to earth, nice guy...who found himself becoming increasingly bitter, with that hard attitude. And it was scaring him! Now granted, Joe was in a position that pulled him in all directions - compelling demands, favors, complaints, bribes! Still, what do you think was Joe's biggest stress trap? That's right, this "good Joe" was such a "nice guy." What can't nice guys and nice gals do? They can't say "no!." Nor are they confident establishing their boundaries. They have difficulty with authority - being one or interacting with one. These nice folks tend to avoid conflict; they don't want to hurt others' feelings. They are not comfortable with anger, or don't know how to express their frustration or displeasure in a focused manner. Their personal mantras are being "fair" and "accommodation" (while feeling deep rejection when other's aren't fair or accommodating).
These accommodators, despite having a full workload plate, when asked to take on new work will just smush their peas and bread into the mashed potatoes and allow others to pile on more stuff. Hey, being a team player doesn't mean you have to sacrifice your integrity or health. There's an option: "Sure I'll help you with this new demand and deadline. But for me to give the assignment the attention it deserves, we'll have to renegotiate my priority list and timelines." (I'm not saying there aren't extra-ordinary and emergency situations. But there is a difference between urgent and important. When everything is urgent, nothing is important!) Setting realistic limits is not a negative reflection on your work ethic or your ability to to go the extra mile. Without boundaries, that mile often morphs into a marathon. Remember, someone once said: "Burnout is less a sign of failure and more that you gave yourself away."
And there's another reason for paying attention to this process. Burnout doesn't just facilitate a hardening of the psyche. When your stress starts to smolder into frustration and anger; then turns to suspicion and mistrust as you enclose yourself in embattled armor or a crusty shell...This is not just how you harden an attitude, but it's a formula for hardening the arteries, as well. Cardiovascular complications, high blood pressure, even premature heart attacks can ensue. Which is why, usually, I'd rather people hit the fourth stage of burnout, than linger in the third. Of course, "Failure, Helplessness and Crisis" sounds terrible. But consider this: "hitting bottom means there's no more downward spiral." And, if you can reach out, there's no where to go but up. Hold on. One more lap to go.
4. Failure, Helplessness and Crisis. Being caught in a familiar "Catch-22" often signals the final phase: "Damned if you do, damned if you don't." "Damned if you stay, damned if you leave." Your coping structure seems to be coming unglued. Next stop...the psychiatric ward! Probably not, however, the crisis smoke signals are billowing big time. Why is that? Burnout is like trying to race a marathon - full speed, nonstop. Can anyone race 26 miles full speed, nonstop? Of course not. Even Olympic marathon runners must pace themselves. If not, the body parts will break down. And with burnout, over time, the mental apparatus also wears out.
In fact, one reason the fourth stage is so disorienting is that a person's psychological defenses have worn down. Cracks start appearing in the defensive armor. Painful memories and old hurts normally contained by your emotional defenses are leaking through the cracks. A slight or an emotional bump can set off an overly sensitive and personal reaction. Now a mate's occasional, somewhat annoying behavior really irritates as it reminds you of a mannerism of your father. Or, jealousy towards a colleague reeks of sibling rivalry.
Double-Edged
Hey, before throwing up your hands, remember...burnout is not for wimps. A lot of other folks would have jumped ship much earlier. Many of you reach the farther stages of burnout because of your tenacity and dedication. You have a strong sense of responsibility and don't like being deterred from reaching your goals. All noble qualities...unless compelled by rigid perfectionism and "there's only one right way" thinking. Then, pursuing your goals takes a back seat to proving others wrong and overcoming humiliation. You are chasing (maybe, also, being chased by) ego-driven egoals. Especially in times of overload, uncertainty and major change, "driven and rigid responsibility" can quickly transform a performance benefit into a personal and professional liability.
Also, these folks are usually not just responsible, they often are quite responsive to others. People lean on them for support. Are you a pillar of strength for those around you? If so, will those dependent upon you be quick to notice when you are feeling shaky? That you may need a shoulder? Often not, as their sense of security is contingent on your always being strong and available. Are you buying into this "superperson" role or hiding behind a heroic mask? Maybe you always had to help mom with (sometimes raise) the other kids. Or you're the emotional sponge in the office, frequently absorbing your colleagues' complaints. Can you hear that screeching, scratching sound? That's the stress knot twisting and turning tighter and tighter about your neck.
On the Edge
No wonder people start jumping out of jobs or school, out of relationships, sometimes just jumping. And for those not into jumping, you may be into swinging by the fourth stage. Mood swinging, that is, between short highs and/or prolonged depressive lows. Okay, the existential question: Is it Miller Time or Prozac Time? From my perspective, it's way too late for the former (though, clearly, many people disagree with me) and a decision on the latter requires expert opinion. But that's exactly the key for transforming a danger into an opportunity. Fourth stage burnout is the crisis point, it's crunch time. Are you ready to step up to the plate and reach out for the help and resources you need? A person recovers and expands his or her strengths and possibilities through a crisis when:
1) getting proper and sufficient support; someone trained in crisis intervention and loss,
2) confronting denial, false hopes, cynicism or helplessness,
3) grieving past and present losses while turning guilt, hurt, anxiety and aggression into focused energy and
4) acquiring and applying skills and technology for turning new problem-solving options into productive attitudes and actions.
My poetic anthem to burnout and beyond:
For the phoenix to rise from the ashes
One must know the pain
To transform the fire to burning desire.
And will you Practice Safe Stress?
Definition of Possible Disorders:
PTSD POST TRAUMATIC STRESS DISORDER
People with PTSD have intense, disturbing thoughts and feelings related to their experience that last long after the traumatic event has ended. They may relive the event through flashbacks or nightmares; they may feel sadness, fear or anger; and they may feel detached or estranged from other people. People with PTSD may avoid situations or people that remind them of the traumatic event, and they may have strong negative reactions to something as ordinary as a loud noise or an accidental touch.
A diagnosis of PTSD requires exposure to an upsetting traumatic event. However, exposure could be indirect rather than first hand. For example, PTSD could occur in an individual learning about the violent death of a close family. It can also occur as a result of repeated exposure to horrible details of trauma such as police officers exposed to details of child abuse cases.
Anxiety
Anxiety is a normal reaction to stress and can be beneficial in some situations. It can alert us to dangers and help us prepare and pay attention. Anxiety disorders differ from normal feelings of nervousness or anxiousness, and involve excessive fear or
Anxiety
Anxiety refers to anticipation of a future concern and is more associated with muscle tension and avoidance behavior.
Fear is an emotional response to an immediate threat and is more associated with a fight or flight reaction – either staying to fight or leaving to escape danger. Anxiety disorders can cause people into try to avoid situations that trigger or worsen their symptoms. Job performance, school work and personal relationships can be affected.
Anxiety attacks occur and are often misunderstood as panic attacks. The difference between an anxiety and a panic attack lie in origin and duration. An anxiety attack is brought about by some external stressor a panic attack can began for no apparent reason. Further, the duration of an Anxiety attack is far shorter than a panic attacks. The anxiety attack usually ends after the stressor is no longer presenting.
Agoraphobia
Agoraphobia is a type of anxiety disorder in which you fear and avoid places or situations that might cause you to panic and make you feel trapped, helpless or embarrassed. You fear an actual or anticipated situation, such as using public transportation, being in open or enclosed spaces, standing in line, or being in a crowd.
Misophonia
Misophonia is a disorder in which certain sounds trigger emotional or physiological responses that some might perceive as unreasonable given the circumstance. Those who have misophonia might describe it as when a sound “drives you crazy.” Their reactions can range from anger and annoyance to panic and the need to flee. The disorder is sometimes called selective sound sensitivity syndrome.
Panic Attack
Sudden episode of intense fear or anxiety and physical symptoms, based on a perceived threat rather than imminent danger. A panic attack is the abrupt onset of intense fear or discomfort that reaches a peak within minutes and includes at least four of the following symptoms:
Palpitations, pounding heart, or accelerated heart rate
Sweating
Trembling or shaking
Sensations of shortness of breath or smothering
Feelings of choking
Chest pain or discomfort
Nausea or abdominal distress
Feeling dizzy, unsteady, light-headed, or faint
Chills or heat sensations
Paresthesia (numbness or tingling sensations)
Derealization (feelings of unreality) or depersonalization
Depression
Although depression is not necessarily depressive disorder, it is unhealthy and worth pausing to self care.
Melancholia
This is the term used to describe a severe form of depression where many of the physical symptoms of depression are present. One of the major changes is that the person starts to move more slowly. They're also more likely to have a depressed mood that is characterised by complete loss of pleasure in everything, or almost everything.
Suicide Ideation
Suicidal ideation, also known as suicidal thoughts,[1] is thinking about, considering, or planning suicide. The range of suicidal ideation varies from fleeting thoughts, to extensive thoughts, to detailed planning. Suicidal ideation has a straightforward definition—suicidal thoughts—but there are some other related signs and symptoms. Some symptoms or co-morbid conditions may include unintentional weight loss, feeling helpless, feeling alone, excessive fatigue, low self-esteem, presence of consistent mania, excessively talkative, intent on previously dormant goals, feel like one's mind is racing. The onset of symptoms like these with an inability to get rid of or cope with their effects, a possible form of psychological inflexibility, is one possible trait associated with suicidal ideation. They may also cause psychological distress, which is another symptom associated with suicidal ideation.
If this article helped you and you would like to seek therapy contact MindBeingWell at +1 (678) 250-3093 or go to our website at welltherapy.healthcare. My Blog and Vlogs are independent informative articles. Any donations given to show that you enjoyed the information presented are appreciated ! Make Donations Here~Thanks For Your Support!
If you or someone you know is considering suicide seek help and call the National suicide Prevention Hotline at 1-800-273-8255. If you or someone you know has attempted suicide or has plans to attempt suicide dial 911. If you or anyone that you know is being abused or is a victim of sex trafficking call l-800- 799-SAFE for the National Domestic Violence Hotline. Go to our website for additional mental health resources. # YouAreNotAlone #EndtheStigma
MindBeingWellTherapy, 2019
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