When Donald Trump took office for his second presidential term on January 20, he quickly got to work drafting new Executive Orders with wide-sweeping consequences and implications for his party’s future intentions.

One of his earliest orders was to slash the federal government’s DEI programs, programs that were originally enacted to foster greater equality for minorities both within the federal government and society as a whole. 

As the Trump administration continues to buck the status quo—including social efforts that have fostered greater rights for minorities based on race, gender identity, and sexuality—it’s perfectly normal to feel stressed, anxious, or panicked. 

But if you’re struggling to keep your emotions under control, therapy can help.  

Politics And Anxiety

To borrow a cliché that became all too common a few years ago during the COVID-19 pandemic: These are historic times. 

With multiple wars fighting overseas, heightened international economic tensions bubbling up through tariffs, increased income disparities between classes, and a new presidential administration that aims to roll back numerous laws and amendments, it seems like every day produces a new headline-worthy story that could fill up the entire newspaper. 

Anxiety and panic are natural reactions, especially when you consider the potential consequences of these developments:

• Job Loss – Individuals were hired to help implement DEI initiatives, and others were hired as a result of those DEI efforts. Slashing DEI programs altogether could lead to across-the-board redundancies that eliminate positions. (Related Reading: How to Survive A Toxic Workplace)
• Lost Income – Losing a job means losing a steady stream of income necessary for supporting oneself and their family. Without a reliable, regular paycheck, purchasing necessities like housing, food, and clothing becomes a daily challenge. 
• Social Unrest – When the federal government peels back efforts toward racial and gender equality, they foster an environment where it’s more acceptable to criticize or attack someone based on color of their skin, their sexual preference, or their gender identity. (Related Reading: The Ultimate Guide to Sexual Assault Therapy)

While it’s perfectly normal to feel unsettled, allowing yourself to mentally or emotionally spiral out of control can be damaging to your health both in the short term and the long term. 

That’s why therapy is so important.

Therapy for Politics And Social Unrest

Politics and social justice can have a serious impact on mental health. Here are a few ways therapy and other strategies can help:

1. Managing Anxiety

Learning to manage anxiety is a critical skill developed in most therapy practices. Anxiety, when left unchecked, can escalate into overwhelming feelings of fear, helplessness, or even physical symptoms like headaches, muscle tension, or insomnia. In politically uncertain times, managing anxiety becomes even more essential to maintain mental clarity and emotional stability.

Therapy Techniques to Manage Anxiety

Here are a few ways therapy can help you tackle anxiety: 

1. Cognitive Behavioral Therapy (CBT): One of the most effective tools for managing anxiety, CBT helps individuals identify and challenge negative thought patterns. By examining and reframing fears or worries, you can better understand the sources of your anxiety and develop healthier coping mechanisms. For instance, your therapist might help you replace catastrophic thoughts about the future with more balanced and actionable perspectives.
2. Mindfulness Practices: Anxiety often thrives on “what-if” scenarios and spiraling thoughts about the future. Mindfulness techniques, like deep breathing exercises, meditation, or progressive muscle relaxation, can help you stay grounded in the present moment. Even simple practices, such as focusing on the sensations of your breath or engaging in mindful walking, can significantly reduce stress and promote calmness.
3. Exposure Therapy: For those whose anxiety is triggered by specific political discussions or social environments, exposure therapy can help. Gradually exposing yourself to anxiety-provoking situations in a safe and controlled manner can build resilience and reduce the intensity of your emotional reactions over time.

Practical Strategies for Everyday Life

Here are three ways to improve your quality of life, especially if you find keeping up with the news is a stressful ordeal: 

1. Limit Media Consumption: The constant barrage of news can heighten anxiety, especially during politically charged times. Consider setting boundaries around how much news you consume daily and opt for reliable, balanced sources. This gives you space to process information without becoming overwhelmed.
2. Develop a Self-Care Routine: Incorporating consistent self-care practices, like exercise, proper nutrition, and adequate sleep, can significantly reduce the physical effects of anxiety. Activities such as journaling, spending time in nature, or pursuing creative hobbies can also help redirect anxious energy into constructive outlets.
3. Set Boundaries: Not every conversation or environment is healthy, especially if it triggers or exacerbates your anxiety. It’s okay to avoid debates or discussions that feel overwhelming or unproductive. Learning to say “no” and protect your mental space is an essential part of managing anxiety.

2. Exploring Activism And Volunteer Opportunities

Participating in change is empowering, as it transfers a level of control back to you. 

With that in mind, activities like joining a political march, canvassing for a politician you believe in, or even volunteering with a worthwhile nonprofit can give you a sense of control while helping you make an immediate difference in the world around you. 

That small bit of change—no matter how tiny—could be enough of a difference to modify your outlook and control uncheck anxieties.

Bonus: Exploring these opportunities can also broaden your community, leading to greater support and validation, which we’ll discuss next.

3. Validation

Your thoughts, feelings, and concerns are all valid. Therapy can give you a safe outlet to express your emotions and feel heard from an unbiased, supportive professional. 

With validation can come a heightened sense of acceptance and peace that quenches anxiety and paves the way for more productive reactions, like activism, volunteerism, or creative pursuits. 

Examples of Therapy Working Against Political Stress

We’ve seen therapy work wonders for individuals who are especially concerned about our evolving political climate. 

For example: Someone recently came in and was concerned about the queer community. During our conversation, we determined that becoming a peer mentor for others in the queer community would be a powerful step forward in taking greater ownership over their own destiny—and the destiny of the community around them. 

Another example: We had many patients who visited with us during the first Trump administration and during the COVID-19 pandemic. As the recent election day passed and the inauguration approached, we expected to see many of these individuals reach out. 

But because they had done such a good job developing new skills in therapy, few of them did! 

Find A Pittsburgh Therapist

To find a Pittsburgh-based therapist who can support you, contact us! Our therapists are here to help you develop the skills necessary for mental and emotional resiliency no matter what’s in the morning’s headlines.