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From Anxiety to Empowerment: Reclaiming Your Mental Health During a USA Election

Liberation Lunes

October 28th, 2024

As election day approaches, many of us are feeling an overwhelming sense of political anxiety. This isn't just about the issues being debated on television or shared across social media. For many, it’s deeply personal. At Rocktoberfest a few weeks ago, I saw firsthand how political tension can seep into everyday conversations. I was hosting a mental health table at the Deerfield Beach Historical Society's Cultural Center. While most of the day was filled with joy, music, and discussions about self-care, a few conversations shifted toward politics, and the energy in those moments shifted too, toward a deep spiral of unhealthy angst.


One individual expressed a harmful frustration with Trump, another with Harris, and I could see how their political anxieties had morphed into stress, anger, and even a sense of helplessness. As someone who has worked in alternative high schools in Broward County, Florida, I’ve seen how these emotions can escalate quickly. I’ve learned the importance of de-escalating conversations and guiding people back to a place of calm. Even though no one at Rocktoberfest was angry with me or each other, the tension in their hearts was palpable, and it made me realize how politics has become intertwined adversely with our mental health.


Why Political Anxiety Feels So Personal

Politics, at its core, speaks to our values, our beliefs, and our identity. When a political figure or policy seems to challenge those, it can feel like a personal attack. At Rocktoberfest, it was clear that for many, this election season isn’t just about policies, but about their fears for the future—what it means for their personal rights, their children’s future, or even their safety.

In the digital age, this anxiety is amplified by the constant stream of media. Social media, cable news, and even casual conversations are filled with opinions, debates, and sensational headlines. As a result, it’s difficult to escape the noise. And with the rise of the 24/7 news cycle, we are left feeling overwhelmed, anxious, and often hopeless.

I’ve seen this time and again in my work as a holistic counselor. Many of the men and women I work with, especially those between the ages of 25 and 45, feel the weight of these political tensions more than ever. They're juggling careers, families, relationships, and now, the additional stress of a politically charged world. It's no wonder that political anxiety is at an all-time high.


How Millennials and Gen Z Experience Political Anxiety Differently

The younger generations, particularly Millennials and Gen Z, experience this political tension in even more profound ways. Growing up in the age of constant digital exposure, these generations are bombarded with news and opinions from all corners of the world, 24/7. They are not just passive observers but often unwilling participants in a digital life where their identities were shaped online without their consent.


Imagine growing up in a world where your baby photos were posted without your permission, where every milestone was shared with the world. By the time you hit adulthood, you're not just managing your own stress—you’re carrying the weight of a public identity that’s been shaped by others. Add to that the pressure of constant media exposure telling you how bad the world is, and it’s no wonder anxiety, depression, and burnout are rampant among these generations.


But here’s where they shine: Millennials and Gen Z are leading the charge in breaking intergenerational cycles of trauma. They are more likely than previous generations to seek therapy, talk openly about mental health, and use new communication tools to express themselves. Where older generations may have swept issues under the rug or allowed passive-aggressive behavior to fester, Millennials and Gen Z are saying, “Enough.” They are addressing the elephant in the room, and they are doing the hard work of healing—not just for themselves, but for future generations. (I am so proud of all my clients doing the real hard work!)


Why Political Anxiety Is More Intense Now

While political anxiety isn’t new, today’s climate feels especially volatile. After Rocktoberfest, I stumbled upon a Facebook memory from 2016 that made me reflect:

“Sixteen years ago, I remember how crazy things got with Gore and Bush and FLORIDUH’s hanging chads. Eight years ago, many thought it was the end of the world with Obama and McCain. And now, here we are again with new theories and division. Why does all of this cause so much negativity in relationships when none of us have real control over the outcome? This entire multiverse goes beyond our minds and our thinking. Instead of worrying about tomorrow or dwelling on yesterday, why don’t we take each moment as it comes—breathing in gratitude, exhaling love?”

What I realized is that the cycle of political anxiety is not new—but in today’s world, with the constant flood of media and the isolation brought about by the pandemic, it feels more intense. Add to that the polarization we see online, where every opinion seems to divide us further, and it’s no surprise that people are feeling more disconnected from hope than ever before.


Tools for Managing Political Anxiety

The good news is, while we may not be able to control the political landscape, we can control how we respond. Here are some tools you can use to manage political anxiety and bring peace back into your life:


1. Media Boundaries

A highly effective way to reduce political anxiety is by setting intentional limits on your media consumption. The 24-hour news cycle often amplifies stress, creating a false sense of urgency that can lead to feeling overwhelmed. Establish clear boundaries for how often you check the news or scroll through social media. Resist engaging in heated online political debates—your time and energy are better spent elsewhere. Consider taking a complete media fast, or set a daily limit of 30 minutes for news and social media. Prioritize your mental well-being by curating the information you allow into your life.


2. Journaling

Journaling is an underrated yet powerful tool to help you unpack your emotions and figure out why certain political topics hit harder than others. Try these prompts to get started:

  • What am I feeling in this moment?

  • What can I control in this situation?

  • How can I show myself some love today?

By putting pen to paper (or fingers to keyboard), you create space to release stress and gain clarity. It’s not about solving everything at once, but about processing what’s weighing on you so you can move forward with a clearer, more grounded mindset. Plus, it’s a solid way to check in with yourself when the world feels chaotic.


3. Cognitive Behavioral Therapy (CBT)

CBT is a powerful tool for cutting through negative thought spirals. If you catch yourself in a “what if” loop, like “If this candidate wins, everything will fall apart,” take a step back and challenge that thinking. Ask yourself:

  • Is this thought rooted in actual facts?

  • Am I blowing this situation out of proportion?

  • How can I reframe this in a way that’s more balanced and realistic?

By questioning those automatic negative thoughts, you can shift from anxiety-driven reactions to a more grounded perspective. It’s not about dismissing your feelings but about viewing things with a clearer, calmer mindset.


4. Mindfulness and Breathwork

When anxiety hits hard, mindfulness and breathwork are like hitting the reset button for your mind and body. One super simple technique you can try is box breathing:

  • Inhale for 4 counts.

  • Hold for 4 counts.

  • Exhale for 4 counts.

  • Hold for 4 counts.

Keep repeating this until you feel your body relax. It’s a quick way to ground yourself, especially when things start feeling overwhelming. Breathwork helps you get out of your head and back into the present moment, giving you space to breathe through the stress.


5. Faith and Prayer

As a Christian, I find deep comfort in knowing that no matter how chaotic politics may seem, God is always in control. When anxiety starts to overwhelm me, I turn to prayer. Philippians 4:6-7 beautifully reminds us:


"Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus."


Prayer helps us shift from fear to faith, grounding us in the truth that our hope doesn’t rest in any political outcome—it rests in God. When the world feels uncertain, it's reassuring to lean on something eternal and unchanging.


Reclaiming Your Power Through Faith and Responsibility

While we may not have control over election outcomes or political divisions, we can control how we show up in our own lives. As we prepare for election day, focus on what you can control:

  • How you speak to others—with kindness, respect, and empathy.

  • How you care for your mental and emotional health.

  • How you ground yourself in faith, rather than fear.

Freedom comes with responsibility. We have the freedom to vote, speak our beliefs, and practice our faith. But we also have the responsibility to live in a way that reflects our values, even during politically charged times.


A Call to Action

As election day nears, commit to protecting your peace. Engage in meaningful conversations, but don’t let them steal your joy. Focus on what truly matters—your faith, community, and well-being. You don’t have to carry the weight of the world on your shoulders. Take small steps, practice self-care, and reclaim your calm.


If you're ready to invest in your mental and emotional well-being, I offer a free 15-minute consultation to see if we’re a good fit. Schedule your session here and let's explore how therapy or coaching can help you move forward. Let’s work together to reclaim your peace!




A Prayer for Peace

Lord,In these uncertain times, we come to You seeking peace. Help us to release our anxieties and trust in Your plan. Guide us to show love and grace in all our interactions, and remind us that no matter what happens politically, You are in control. In Jesus’ name, Amen.

In Service, Faith, Hope, and Love,

Diana


And now for the disclaimer to make sure you understand that YOU are responsible for YOU:


Disclaimer:

The content provided on Liberation Lunes is for entertainment and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental condition. Never disregard professional medical advice or delay seeking it because of something you have read on this blog. The views expressed on this blog are my personal opinions and do not represent the views of any professional organizations with which I am affiliated. If you think you may have a medical emergency, call your doctor, 911, or the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) immediately. Liberation Lunes does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the blog. Reliance on any information provided by Liberation Lunes, others appearing on the blog at the invitation of Liberation Lunes, or other visitors to the blog is solely at your own risk.


Confidentiality Notice:

If you choose to engage with Liberation Lunes by commenting or posting and you are a client, please be aware that you may be revealing information that could compromise your confidentiality. Remember that disclosing your identity or personal details can be linked to your clinical material. As a therapist, I am bound by confidentiality and will not respond to any disclosures of this nature on this blog. I am committed to upholding the ethics and confidentiality of the therapeutic relationship, which extends to all forms of communication, following the laws and professional guidelines that govern mental health professionals. Your privacy is of utmost importance, and you are responsible for protecting it when interacting on this platform or any other public forum.





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