Laurie Gamble, LCSW, SEP Therapy

05/13/2025

How well do you feel and understand what others are feeling?

04/18/2025

Ulysses Syndrome, also known as the Immigrant Syndrome with Chronic and Multiple Stress, is a condition experienced by immigrants and refugees due to the intense stress and grief associated with migration. It's named after the Greek hero Ulysses, whose journey was fraught with dangers and adversity. The syndrome is a natural reaction to the extreme stress of migration, and it's not a formal mental disorder.
Symptoms of Ulysses Syndrome:

Depressive symptoms: Sadness, crying, but not necessarily apathy or suicidal ideation.
Anxiety symptoms: Nervousness, irritability, insomnia, recurring worries.
Somatization: Muscle pain, headaches, digestive discomfort, fatigue.
Dissociative symptoms: Difficulty concentrating, memory problems, disorientation.
Other symptoms: Migraines, tension headaches, insomnia, fatigue, loss of appetite, and generalized ill-defined discomfort.

03/03/2025

Out of suffering have emerged the strongest souls; the most massive characters are seared with scars.

- Khalil Gibran

02/02/2025

We are not who think we are until we look a bit deeper. Let's see what narcissists and sociopaths can teach us about ourselves.

12/26/2024

12/24/2024

For many of us, our childhood trauma was wrapped up in trying to be seen, trying to change someone to make them happy, or trying to become tolerant to intole...

12/16/2024

Conflict can be a part of life. Forgiveness is a choice.

12/10/2024

12/10/2024

We’ve evolved to expect the worst. Dr. Martin Seligman, a psychologist, explains why—and what you can do to get some optimism back.

12/03/2024

How naming an emotion shapes how we and what we’re feeling, and helps us understand how to move through it.

11/06/2024

acknowledges that Donald Trump has been re-elected and will become 47th president of the United States. We are deeply troubled by statements Trump has made regarding immigrants, women, people who are LGBTQIA2S+, and people of color. NASW will challenge any of his policies that harm our nation’s most vulnerable populations. Our statement: https://tinyurl.com/yj2dbm2c

11/05/2024

Tips for Managing Sociopolitical Stress

Remind yourself that you are not alone.

It’s important to acknowledge collectively that this can be a stressful and uncertain period of
time. We’re all trying our best to balance competing personal and academic responsibilities.
There are no “right” or “wrong” emotions. Begin by simply being aware of and naming the
emotions you feel. You might then remind yourself that others are experiencing similar feelings
and challenges. The idea of shared humanity is more important than ever in cultivating hope
and resilience.

Limit the amount of time you are on social media.

Focusing on divisive political turmoil can be a major contributor to daily stress. Media content is
designed to keep people engaged 24/7. It often promotes conflict to maintain interest by
presenting the most polarizing examples. Consume reliable and diverse media. Consider
turning off push notifications. Give yourself permission to unplug periodically. Consider reading
rather than watching your news to exercise greater control over what you are ingesting and to
regulate exposure to information or images. Even small breaks from your phone can provide
relief and help you feel more rejuvenated.

Have a self-care routine in place.

Nourish your body with healthy foods. Stay hydrated. Avoid substance use. Maintain a
consistent sleep/wake schedule. Intentionally incorporate movement in any way you can.
Routine exercise boosts your mood and provides a physical outlet for anxious energy. Spend
time outdoors. Practice deep breathing. It can also help to reflect on what you feel grateful for
each day. Gratitude offers perspective which helps us focus on good experiences, feel better
about ourselves, and build stronger relationships. Positive affirmations are another way to help
foster hope and resilience during difficult times.

Maintain a hobby that is separate from the election.

Hobbies that absorb your mind can allow you to obtain a break from your thoughts and feelings
about the election. Creative outlets provide the opportunity to express your thoughts and
feelings. Hobbies that require physical exertion provide stress relief.
Surround yourself with positive, supportive relationships.
Social connection helps to reduce stress. Sometimes when we feel worried or overwhelmed we
tend to isolate; remind yourself to lean into the power of connection. Spend time engaging in
enjoyable activities with family and/or friends. Turning to others for emotional support enhances
coping as does providing support to others who are struggling. Consider identifying an election
buddy for mutual support. It’s ok to limit your time and set respectful boundaries with people
who initiate unproductive conversations.

Take an active role in causes you care about.

Select causes that align with your values. This can help ground you and provide direction when
coping with uncertainty in other areas of life. Get involved in ways that are meaningful to you.
Channel feelings of stress into ways that can make a difference such as donating your time or
helping with fundraising efforts for a cause that is important to you. Engaging in productive
projects enhances feelings of self-efficacy. In addition, identifying and writing about your core
values, not only boosts distress tolerance, but mitigates the effects of stress on decision-making
and behavior. Writing a few sentences about your core values before a stressful event reminds
you what you truly care about and allows you to act in ways that support those values.

Focus on what you can control.

It’s possible we might not know the outcome of the election on Election Day which adds more
uncertainty to our daily lives. It is important to take time to acknowledge the uncomfortable
feelings this may elicit but avoid dwelling on things you can’t control. Setting a daily limit on
checking for the outcome may be useful in managing anxious feelings. In addition, it is normal
and appropriate to take some time to grieve if the final election results are not what you had
hoped. It can be helpful to remember that you are not alone in your experience of
disappointment. It is equally important to remain engaged in your daily routines as much as
possible. Consider prescheduling a few enjoyable activities in the days following the election.

Create a plan for managing difficult dialogues.

During an election season, strong emotions may arise as we discuss differing points of views,
values, and beliefs with those close to us. Many holidays and events immediately follow the
election. Devise a plan for how to navigate these situations to help alleviate stress. Remember
that family gatherings are about celebration and bringing people together. Initiate activities that
help to build connections such as cooking or preparing food together, sharing fond memories,
playing cooperative games, spending time together outside, or engaging in projects with
children who may be present. Identify a quiet space to obtain a break and take a few deep
breaths if conversations become too intense or unproductive.