Navigating Anxiety Under a New Presidency: How to Care for Your Mental Health
WRITTEN BY AMBER ROBINSON
If you're reading this, chances are you're feeling some big feelings about our country's latest presidential transition. First things first: I see you, I hear you, and your feelings are valid.
As a therapist who works primarily with millennials, I've been having a lot of conversations lately about political anxiety and the emotional weight of transitions. Let me start by saying something important: while I'm a mental health professional, I'm not a political expert. What I am qualified to talk about is how these major political shifts affect our mental well-being and how we can take care of ourselves during uncertain times.
The Emotional Rollercoaster Is Real (And Normal!)
Coming off of any inauguration, especially in our current political climate, it's completely normal to experience a wide range of emotions. Maybe you're feeling scared. Maybe you're feeling angry, or relieved, or anxious, or all of these things at once. Whatever you're feeling, I want you to know that it's okay.
Our political climate isn't just about policies and parties anymore – it's deeply personal. It affects our sense of safety, our relationships, our futures, and our daily lives. When we feel like our core values or basic rights might be threatened, of course we're going to have strong emotional responses. That's not being "too sensitive" – that's being human.
Understanding Your Political Anxiety
Let's talk about what political anxiety actually looks like. Maybe you're:
Constantly checking news sites and social media for updates
Having trouble sleeping because your mind won't stop racing about what might happen
Feeling physically tense or experiencing stomach issues
Finding it hard to focus at work
Arguing more with family members or friends about politics
Feeling helpless or out of control about the future
Experiencing panic symptoms when thinking about certain political scenarios
Sound familiar? You're not alone. These responses are your brain and body trying to protect you from perceived threats. It's an ancient survival mechanism that unfortunately doesn't distinguish between a saber-toothed tiger and a concerning headline about healthcare policy.
The Four-Year Forecast: Managing Long-Term Uncertainty
One of the unique challenges we're facing is the four-year timeline ahead of us. That's a long time to carry anxiety, and it's important to develop sustainable coping strategies. Think of it like training for a marathon rather than a sprint – you need to pace yourself.
Here's something crucial to remember: you don't have to figure out how to handle all four years right now. Sometimes the best way to handle big uncertainty is to break it down into smaller, more manageable pieces. What do you need today? This week? This month?
Practical Steps for Taking Care of Your Mental Health
1. Set Media Boundaries (Yes, Really!)
Let me be crystal clear: it is absolutely okay – and often necessary – to take breaks from the news and social media. Being informed is important, but being constantly plugged in can be detrimental to your mental health. Try:
Designating specific times to check news
Unfollowing or muting triggering accounts
Using app timers to limit social media use
Getting news from reputable sources rather than social media feeds
2. Ground Yourself in the Present
When anxiety about the future feels overwhelming, try bringing yourself back to the present moment. What's actually happening right now, in your immediate environment? Are you safe? Are your basic needs met? Sometimes just remembering that you're okay right now can help calm an anxious mind.
3. Focus on What You Can Control
Political anxiety often stems from feeling powerless. While we can't control national politics single-handedly, we can:
Get involved in local community initiatives
Support causes we believe in
Take care of our immediate circle
Maintain our daily routines
Practice self-care
4. Nurture Your Support System
Now more than ever, it's important to stay connected with people who understand and support you. But it's equally important to set boundaries around political discussions when needed. It's okay to say, "I care about you, but I need a break from political talk right now."
Being Kind to Yourself and Others
Remember that phrase about putting on your own oxygen mask first? It applies here too. Taking care of your mental health isn't selfish – it's necessary. This means:
Not judging yourself for your emotions
Allowing yourself to feel without immediately trying to "fix" everything
Taking breaks when you need them
Treating yourself with the same compassion you'd offer a friend
Political divisions have strained many relationships. While you don't have to agree with everyone, maintaining basic human kindness is crucial for our collective well-being. This doesn't mean tolerating abuse or accepting harmful behaviors, but rather remembering that behind different political views are human beings with their own fears, hopes, and experiences.
Moving Forward Together
As we navigate the next four years, remember that it's okay to take it one day at a time. Your anxiety about the future isn't a weakness – it's a sign that you care deeply about important issues. But caring deeply doesn't mean you have to carry the weight of the world on your shoulders every minute of every day.
If you're finding that your political anxiety is becoming overwhelming or interfering with your daily life, please don't hesitate to reach out to a mental health professional. There's no shame in needing support, and you don't have to figure this out alone.
Remember:
Your feelings are valid
Taking breaks is necessary
Small actions matter
You're not alone
It's okay to hope
It's okay to worry
It's okay to not be okay
Let's be gentle with ourselves and each other as we navigate these challenging times. We might not know exactly what the next four years will bring, but we can choose how we take care of ourselves and each other along the way.
