Marta Hamilton's Guide to Emotional Strength in Turbulent Times

The episode offers listeners practical strategies for managing anxiety and maintaining mental health amidst overwhelming news cycles. Marta Hamilton discusses setting news boundaries, communication with children about current events, and the importance of community support for emotional resilience.

• Discussing personal experiences impacting mental health 
• Emphasizing the importance of setting boundaries with news 
• Offering strategies to discuss difficult topics with children 
• Exploring effective techniques for nervous system care 
• Highlighting various methods of seeking support without therapy 
• Addressing the need for community support among helpers and caregivers 
• Encouraging listeners to take actionable steps for mental wellness

Transcript

Speaker 1: 0:00

Hey there, welcome back to the Telewellness Hub podcast. I'm Marta Hamilton, your host, and if you've been feeling anxious, exhausted or just plain overwhelmed by everything happening in the world right now, you're not alone. The news cycle has been relentless From Trump, deportations, wildfires, the economy, wars, trade, relations with other countries. It's a lot, and for some of us, this isn't just something happening out there, it's deeply personal. I'm a first-generation US citizen with Mexican citizenship and the conversations in my home have shifted. And just the other night my kids asked me at the dinner table mom, what happens if you accidentally get detained? And I thought how do I even answer that? I was not prepared for this conversation, I didn't anticipate it to come, but my daughters, you know we live in Texas and we live in an area where there are license plates from Mexico and at their school and in our neighborhood and in our communities. So I realized this is an important conversation and this question made me think about an opportunity to share with everyone through this podcast. I had been meaning to record and I just didn't even know where to start because my plans that I had intended on in terms of our launch, of our new platform and different topics just seemed out of touch with the reality that was going around at the moment and real issues that clients are bringing up in sessions. So today we're going to talk about how to protect your peace when the world feels like it's on fire. How do we stay informed without drowning in fear? How do we stay informed without drowning in fear? How do we navigate tough conversations, especially with our kids? And what do we do when even the helpers, the providers, the advocates, the caregivers are feeling exhausted? You'll have to forgive me for getting over some kind of virus and my throat will be scratchy, but I think this is bigger than just self-care. It's about community care, it's about connection, it's about knowing where to turn for real support. So let's take a deep breath together and let's get into it. And let's get into it.

Speaker 1: 2:48

I think first, it's really important to talk about and address why everything feels heavy right now. Right now, it feels like everything is happening at once. For example, the legal chaos around Trump, deportation, crackdowns with families being torn apart, climate disasters, economic instability, global conflicts and even just conflicts in relationships for maybe having opposing views. And the truth is, our nervous systems weren't built to handle this much information, this much crisis at once. So our ancestors didn't wake up to a flood of bad news from every corner of the world every single day, the constant influx of trauma from social media, breaking news alerts and endless analysis can leave us numb, anxious and emotionally exhausted. For those of us who belong to some of these underrepresented communities, the disadvantaged communities, the oppressed communities, the stakes feel even higher. For me, I realized it's not just about stress, it's about safety, it's about identity and it's about the future for families. If you've been feeling like your emotions are running high, please know it's not just you. It's a real, valid response to what's happening. So here are three shifts that I've recently had to make that have helped me, my family and my community stay engaged without feeling like, okay, we're completely overwhelmed.

Speaker 1: 4:37

I think the first and most important one to stay grounded without ignoring the reality is setting boundaries with the news. You do not need to be plugged in 24-7. A friendly reminder that I need to hear from myself. You do not need to be plugged in 24-7. The world will keep spinning if you don't check the news every hour. Perhaps a a recommendation for this is to set a news check-in time Maybe once in the morning, maybe once in the evening. Create limits like time limits. Literally set a time limit. Put a timer. Ask whatever device that you might talk to that sets timers for you. I don't even want to say her name because there's one in this room, but yes, I think, set timers for yourself and set a news check-in time, because it's very easy for us to be engaged on our phones and really lost in the news and in doing so we're also not being present with our families, right? We're not present with our partners. Or, if you live alone, there's still an opportunity to get on the phone and call somebody. See how they're doing. What do they need? Spending time outside, spending time with nourishing yourself, with food, with getting things done in your home to tidy up? I think checking the news becomes an all never-ending available thing. When we had newspapers, you could start the newspaper and you'd finish the newspaper right, there were designated news hours. So I think it's important to realize that you can have a time that you check the news and you do not need to be plugged in 24 7.

Speaker 1: 6:32

A third tip with this is to curate your sources. Stick to credible journalism and I know that's a subjective thing now for many but credible journalism, not reactionary, fear-based takes, and remember that, unfortunately, the media works by getting attention, by getting clicks, by getting likes, by being shared, by getting comments in there, and technology is incredible. I mean, that's why I made Telewellness Hub to just be able to share mental health and wellness, to make a bigger impact through health tech. But the reality is technology also without constraints, can grow wild right, and it's important to be aware of that and to curate your sources. Also, be aware that social media, for example, while wonderful for connecting with others I've connected with a lot of people through social media, for example while wonderful for connecting with others, I've connected with a lot of people through social media I think it's important to also remember that you are an algorithm. You are an algorithm to social media platforms. The information you are fed is algorithm-based, not always based on what is clinically impactful or credible for you. So do think of that when checking social media as a source of information.

Speaker 1: 8:00

The second thing in terms of how to stay grounded without ignoring reality is parenting through fear. I want to talk about something that's been really heavy on my heart. I think this has been the biggest challenge for me is how do we talk to our kids about all this. When my girls asked what happens if you get detained and they started crying Like they really did, I just the question surprised me. Um, my parents immigrated to the United States legally. They US citizens. They were residents prior to that. But they were crying, saying what if someone detains? Well, they didn't use the word detain. They said what if I get? Here's Gigi and Jojo that's what they call my parents speaking Spanish, and they take them.

Speaker 1: 8:51

My heart absolutely shattered and I knew they must have heard some children stating real fears, real concerns, because I heard that they also asked me what happens if I go to school and you're not there when we finish? When we come back home? What happens when it's pickup time and you're not there when we finish? When we come back home? What happens when it's pickup time and you don't pick us up because of ice? And I knew I had to find calm and be honest. So I basically told them you know, the most important thing is that they are safe. They do not have to carry any fear on this. No matter what, we are not alone and we have a plan, just like we do for anything.

Speaker 1: 9:42

And the fact is that anytime we have needed to share a plan with them and we thought it was important for them, like a fire drill, any kind of safety plans, right, even plans for something exciting like here's what's going to happen, here's our itinerary for our vacation, anytime we have needed to share a plan with them because we thought it was important we have and that we will share any plans if they ever need to. And I realized and this that seemed to calm them and I realized in that moment my heart shattered, not just because this was going on in my kids' brains, but I knew what was likely happening for so many and unfortunately not all, not all parents can say well, you know, I have my passports, I have a plan, I'm a US citizen, it would be a mistake, I cannot be deported. You know, I thought my heart shattered for those parents who are coming up with those plans right now and for the children who are wondering what the plan is and for those that we know who that are having to have these tough discussions. So if you're parenting through this moment, you are not alone either. I think it's important to be open and honest, because I do believe this information is being talked about at school, and I think it's always best as a parent to be able to talk to them in an informed manner, but you don't have to pass your anxiety onto them. But I think offering reassurance that they're safe and they're loved, and being okay with if children ask hard questions, it's okay to say you know, I'm not sure, I don't know, but we'll figure it out together.

Speaker 1: 11:29

That brings me to my third tip on this is taking care of your nervous system. This is taking care of your nervous system. I mentioned in the beginning of this segment I've been taking a break from recording, focusing on the launch of our new platform and just preparing a lot of tech side of things. But also I just I needed time to gather my thoughts and I think in doing so I realized, you know, that I was feeling a little stressed. So the stress that we're feeling, it's in our bodies. You can now. You know my immune system was clearly low.

Speaker 1: 12:07

I caught some kind of virus, but it's stresses typically in our bodies and there are three quick tools that we know from research that help movement, breath work, joy and connection. So movement, walk, stretch, get out of your head and into your body. Breath work. You know a classic peer-reviewed method, the 4-7-8 method Inhale for four, hold for seven, counts and exhale for eight. That's a really powerful tool and you'd be surprised how often we go throughout our day with really shallow breaths. So even if you're listening right now and you can just purposefully and intentionally take a deep breath in and take a deep breath out, and even inhale for four, hold for seven, exhale for eight you'd be doing your nervous system a huge favor. You'd be taking care of it. And joint connection. You know it's important to balance having these with things that make you feel human laughter, music time with loved ones.

Speaker 1: 13:09

I also think it's important to think about how getting help looks different for everyone. Okay, we talked about how to stay grounded without ignoring reality, why everything feels heavy right now, and I think we also need to talk about getting help. It doesn't have to mean therapy, although that's a great option. There are many ways to get support right now, and so here are some ways that you can care for yourself that don't require a huge commitment. If you're like you know what, I can't even wrap my head around getting therapy right now because of my financial restraints, because of my time restraints, because of my just the mental load of what's going on. I'm in survival mode.

Speaker 1: 13:49

So something you can do you can sign up for newsletters from organizations that provide resources and education. I will be sharing some of the show notes Join a virtual workshop to connect with others, learn new tools, find a support group. Sometimes, just knowing that others understand is healing in and of itself. Follow community leaders and advocates who are actively working towards solutions and take a break when needed. Staying informed is important, but so is protecting your well-being. Some resources that I'll share that I want to share a few organizations that are actively supporting underrepresented communities right now RAICES for Immigration, legal Aid.

Speaker 1: 14:26

The National Alliance of Mental Illness, also known as NAMI, has an amazing collection of mental health resources, including workshops. They have local chapters, informative resources, education there's a lot. United we Dream for undocumented youth and advocacy. Mutual aid networks in your city. Local health can be the most impactful, and if you have other specific organizations in mind, please share with me. I want to add them. The more we can add, the better. I think that brings me to this supporting the helpers, because we need it too.

Speaker 1: 15:08

This is um. I want to acknowledge something very important and near and dear to me many, many of the people who normally offer support are struggling right now too Mental health providers, advocates, caregivers, social workers. We're all caring so much and, honestly, it started during COVID, I would say. The weight of helping others while also processing our own fears is demanding, and that's why I'm working on something special through Telewellness Hub. I really am working on a community designed for us to support and empower providers, advocates and clients without the burnout, and a place where we can share resources, process emotions and take care of each other, because really healing doesn't happen in isolation, it happens in community. So if this resonates with you, stay tuned. We're building something powerful. We're building something amazing, affordable, free for many. I'm in the process of building, so that's sort of my opportunity to be called to action right now, where I've been dedicating my time. My attention is really on building this, so that one day I can do this segment and say, if you're looking for support, there is something for you, whether a session, a workshop, a download, a YouTube video on telewellness hub. That's my goal, but in the meantime, I think it's important.

Speaker 1: 16:45

If this episode spoke to you, I'd like to invite you to take one small step today. Set a news boundary, have a real conversation with someone you trust and you love and could share a laugh with. Look into one of the resources I mentioned and, if you need more support, know that you're not alone. If this episode helped you, share it with a friend. Let's spread calm and community in the chaos. Take a look in the show notes for some resources. Ross, take a look in the show notes for some resources. Please message me. Feel free to message me. You can find me on Instagram and Facebook at telewellnesshub, and you can also find me on LinkedIn. Rhonda Maria Hamilton. Truly honestly, I invite you, please. I check messages. Send me a resource. Send me a thought of how you've been feeling, how I can best support you, how I can build tele-wellness up, whether you're a client or provider, because I've been a client before too. So until next time, take care.