SZN. 3 Ep. 19/ A Therapist’s Guide to Peaceful Protesting: Safety, Solidarity, and Self-Care
A Therapist’s Guide to Peaceful Protesting: Safety, Solidarity, and Self-Care
By: Alexandria Gohla, MSW, LCSW, Ed.S
As a therapist, I often talk with clients about how to use their voices meaningfully, whether it’s in relationships, communities, or society at large. One powerful way we express our values and stand in solidarity with others is through peaceful protest. It’s a deeply human response to injustice and a courageous act of hope.
That said, joining a protest—especially for the first time—can bring up a lot of emotions: empowerment, anxiety, pride, fear. All of these feelings are valid. Being mentally and physically prepared can help you show up with more confidence, clarity, and safety.
Here’s a guide I share with clients and community members who are considering participating in peaceful demonstrations.
Why Protest?
Peaceful protest is a form of communication—one rooted in hope, resilience, and the desire for change. It gives people an opportunity to gather in community, advocate for shared values, and draw attention to important issues.
But it’s also okay if you feel nervous about attending one. Many of us do. Having a plan and grounding yourself in your values can help make the experience more empowering than overwhelming.
Preparing Emotionally and Practically
1. Know Your Intentions
Before attending, ask yourself:
What issue or cause am I standing for?
What message do I want to carry with me?
What boundaries do I need to set for myself physically and emotionally?
Writing these answers down or discussing them with a trusted friend can help you feel more anchored.
2. Know Your Rights
Understanding your rights can reduce anxiety and help you feel more prepared. The ACLU and Human Rights Campaign offer helpful resources on what to expect and how to respond to police interactions.
What to Bring to a Peaceful Protest
As with any experience that may involve crowds, walking, and unpredictable variables, a little planning goes a long way. Here's what I recommend:
Essentials:
Face mask – To protect yourself and others, especially in close proximity
Water bottle & snacks – Stay nourished and hydrated
Phone – Fully charged, with emergency contacts saved and location services off
Cash – Including enough for transportation and small bail fund donations if needed
ID – Optional, but may be useful if stopped or questioned
Written emergency contact info – In case your phone dies
Basic first aid items – Band-aids, wipes, hand sanitizer
Notepad and pen – To jot down important info like badge numbers or incidents
Weather-appropriate gear – Sunscreen, layers, rain poncho, comfortable shoes
Signs – If you’d like to share your message visually
Bail/legal support hotline number – Local advocacy organizations often provide these
Safety & Self-Care During the Protest
Drawing from HRC’s peaceful protest safety tips:
Observe your surroundings – Identify exits and changes in crowd energy.
Keep physical distance – Avoid handshakes, hugs, and sharing drinks. COVID and other respiratory illnesses can spread easily in large gatherings.
Avoid long face-to-face conversations – If you're checking in with someone, step to the side and speak briefly.
Stay calm – Breathe deeply. Tune into your body and take breaks as needed.
Know when to leave – If tensions rise or the environment begins to feel unsafe, it’s okay to walk away.
After the Protest
Check in with your body and mind – Did anything trigger a strong emotion? Journal, talk with someone, or simply rest.
Reach out to your community – Connection is part of healing.
Reflect – What felt powerful? What would you do differently next time?
Continue your advocacy – Protests are one tool. You can also vote, volunteer, donate, educate, or support others emotionally.
A Final Thought
Protesting peacefully is about more than raising signs—it’s about standing for something bigger than ourselves, often in the company of people who share our hopes. It’s courageous. And it can be healing, too.
If you’re not ready to attend in person, that’s okay. There are 198 nonviolent ways to advocate for change, from writing letters to creating art to organizing online—check out this resource list.
Whatever way you choose to show up, do it from a place of alignment with your values and compassion for yourself and others. And if you ever need support processing your experience, my door is always open.
