Coping with Political Uncertainty: Prioritizing Mental Wellness Around Inauguration Day

Politics has always been a source of engagement and debate, but in recent years, it has become increasingly stressful for many individuals. Moments of political transition, such as the upcoming presidential inauguration, often evoke a wide range of emotions—from excitement to fear or uncertainty. Given the heightened political tensions and divisions, it is essential to acknowledge the impact these events may have on mental health and take proactive steps to prioritize well-being.

This guide explores the mental health challenges associated with political events, offers practical strategies to manage stress, and emphasizes the importance of community and professional support during politically charged times.

The Mental Health Impact of Political Events

Why Political Events Affect Mental Health

Political events can profoundly affect emotional and psychological well-being. In the U.S., political polarization has grown significantly over the past few decades. While many Americans still find common ground on policies according to a recent article – Americans have increasingly become “emotionally polarized” (known as “affective polarization”), where individuals harbor strong negative feelings toward opposing political parties.

This divide is amplified by the 24/7 news cycle and the rise of social media. Sensationalized headlines and constant exposure to political content can create an overwhelming and emotionally charged environment. As noted in the  Stress in America Report by the American Psychological Association (APA), 77% of U.S. adults cited the future of the nation as a significant source of stress.

With this perceived division and constant media coverage, you may find one group of people feeling calm or even excited while others are frustrated, scared, or feeling helpless. 

Common Emotional Responses

Feeling a spectrum of emotions in response to political events is normal. Emotions such as anxiety, frustration, sadness, grief, and even joy serve as tools to help us process the world around us. However, these emotions can also manifest physically, leading to headaches, fatigue, or muscle tension.

Brett Ford, PhD, a psychology professor at the University of Toronto, explains that chronic stress—often linked to political uncertainty—can have lasting effects on both mental and physical health. Recognizing and addressing these responses is crucial for maintaining overall well-being.

Recognizing and Managing Emotional Triggers

Identify Your Triggers

Understanding what triggers emotional distress related to politics is the first step in managing it. Triggers may include:

• Overexposure to news or social media.
• Heated political discussions with friends or family.
• Uncertainty about policy changes and their potential impact.

Reflect on how much political content you consume daily and assess when it begins to feel overwhelming. Journaling or discussing these triggers with a trusted friend or therapist can help you find a healthy balance between staying informed and protecting your mental health.

Set Boundaries with Media and Conversations

• Limit media consumption to specific times of the day.
• Choose reliable, non-sensational sources for political news.
• Politely decline political discussions that feel emotionally draining.

Example Script: “I respect your perspective, but I need to take a break from political conversations right now.”

4 Practical Strategies to Maintain Mental Wellness

1. Practice Mindfulness and Stress Reduction Techniques

Mindfulness techniques can help ground you in the present moment, reducing feelings of overwhelm.

• Breathing exercises: Try box breathing (inhale for 4 seconds, hold for 4, exhale for 4, hold for 4).
• Meditation apps: Explore options like Headspace or Calm for guided meditations.
• Engage in joyful activities: Pursue hobbies or spend time in nature to recharge emotionally.

2. Stay Physically Active

Physical activity is an effective way to manage stress and improve mood.

• Even a short walk can help regulate stress hormones. Any movement is good movement. 
• Regular exercise promotes the release of endorphins, boosting overall emotional resilience. Stay committed to your regular work out routine if you have one or create a movement routine that is right for you. 

3. Volunteer or Take Action

Engaging in civic activities or volunteering can transform feelings of helplessness into empowerment.

• Research organizations that align with your values. Being surrounded by people with similar values can help you feel connected and safe. 
• Participate in community initiatives that create positive change. It is important to balance the negative in life with the positive. 

4. Build Resilience Through Community

• Find supportive spaces: Join groups—online or in person—where you feel heard and valued. These may be politically oriented but don’t have to be, connection is what is important. 
• Lean on trusted relationships: Share your feelings with friends or family who understand your perspective. You are not alone and by opening up to trusted people you can mutually support each other. 

Managing Political Conversations with Loved Ones

Family and friends may not always share your political views, which can lead to tension. To navigate these conversations:

• Focus on shared values and experiences rather than divisive topics.
• Acknowledge that it’s okay to disagree without compromising mutual respect.
• Take breaks from difficult discussions to maintain relationships. 

People can change their perspectives, but that happens slowly and when people aren’t feeling defensive. If conversations can focus on similarities and you are able to hear each other out, you are more likely to have satisfying conversations. 

Building Resilience Through Community

Find Supportive Spaces

With the division in politics it is important that you feel you have supportive people and spaces in your life. This could be online or in-person groups that have shared values or causes. They may be politically centered, but they don’t have to be. Any place where you know you are surrounded by people with similar values is good enough. It can also be beneficial to engage with communities or organizations that foster hope and action. With how much negativity there is around, finding ways to regularly incorporate hope and positivity can provide a much needed balance. 

Lean on Trusted Relationships

Isolation can worsen feelings of stress, anxiety, and depression. Reach out to friends or family if you are struggling in the current and allow yourself to be vulnerable with them. You are not alone in how you feel and it is important to allow others to support you. 

A therapist can also be a place to process your feelings around politics be it anxiety or tensions with people in your life with different views. Therapy is a place free from judgement where you can better understand yourself, not be alone in your challenges, and find ways to overcome them. 

Volunteer or Take Action

Channeling negative emotions or frustrations into something productive can be a healthy form of relief. Finding organizations that advocate on important issues to you or finding volunteer or civic engagement opportunities can not only connect you to a sense of community but also help you make a difference and actively engage instead of simply consuming information. 

Long-Term Strategies for Political Wellness

• Educate Yourself Thoughtfully:  Stay informed without becoming overwhelmed. Opt for balanced, factual sources and take breaks when needed.

• Advocate for Civility: Promote respectful dialogue in your community. Modeling civility can reduce emotional polarization and encourage constructive conversations.

• Focus on What You Can Control: Identify actionable steps within your sphere of influence, such as voting, community engagement, or supporting local initiatives.

When to Seek Professional Help

While some emotional reactions to various political events are normal if you start to experience the following it may be time to seek professional help:

• Persistent sadness, anxiety, or irritability.
• Difficulty sleeping or concentrating.
• Feeling hopeless or disconnected.

Therapy can provide perspective, support, and specialized coping tools. Life can be unpredictable but you don’t have to navigate it alone. Peacefulway is here to support you, if you’d like to schedule a free 15-minute consultation with one of our therapists click here. 

Humanity is Resilient

Political events, including inaugurations, are moments of transition that can bring both hope and uncertainty. By recognizing your emotional triggers, setting healthy boundaries, and prioritizing self-care, you can navigate these times with resilience.

Remember, self-care is not just a luxury—it’s a necessity. Supportive relationships, mindfulness practices, and professional resources can help you maintain balance and well-being.

Together, we can navigate the complexities of the moment and build a foundation for hope and connection.