On Handling Stress & Anxiety Amid…Everything.
In the past several weeks since the 2024 presidential election, I’ve felt myself as well as held space for feelings of frustration, division, anger, and worries about safety, rights, and personal freedoms. These issues can create a perfect storm of anxiety, grief, and fear. I’ve noticed myself moving from hopeful, to numb, to powerless especially when it seems like the problems are so big and out of our control. And then there’s confidence in our ability to make a better future peeking through as I engage with my community. It’s an interesting time to be a therapist.
We can’t ignore the weight of the challenges we face—a second Trump administration, climate change, challenges to reproductive rights, extreme economic disparity, war and genocide, rising queerphobia, racism, and anti-semitism, to name just a few. Each of these is of grave importance, and each of these is bigger than any of us can manage alone. If you find yourself struggling with the feelings these issues provoke, know that you’re not alone.
Responding to the feelings
It’s completely reasonable to feel overwhelmed by big worrisome problems. Our brains are wired to respond to threats, and systemic problems that are highlighted during the election can push you out of your window of tolerance. If you’re feeling that familiar fight, flight, or freeze response, take heart, slow down, and notice what these feelings are saying.
It can be easy to dismiss our feelings or even feel guilty for not "doing more" to change things. Rather than pushing these feelings aside, it’s crucial to honor them. Your emotions are telling you that you care about the world around you, and that’s a good thing. Caring deeply about the planet, the state of global affairs, and your community reflects your empathy, but it can weigh heavily on your well-being.
How to Manage Anxiety in Uncertain Times
While we can’t control everything that’s happening around us, we can take steps to care for our mental health. Here are a few strategies that can help you cope with feelings of anxiety, fear, and helplessness:
1. Ground Yourself in the Present
Many of these issues have us looking forward to potential futures. It’s important to know where things may be headed, but spending too much time in the future that we fear might come true is a great way to dial up anxious thoughts and feelings. When anxiety becomes overwhelming, grounding techniques can help you reconnect with the present moment. Try focusing on your breath or using a simple mindfulness exercise like the 5-4-3-2-1 method, which involves naming five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This can help interrupt the cycle of worry and remind you that you are okay in the here and now.
2. Assess Your News and Social Media Consumption
While staying informed is important, constant exposure to breaking news can intensify feelings of stress. Try limiting your news consumption to a set amount of time each day, and be selective about where you get your information. And while scrolling on social media can seem like a nice way to relax, it may be jostling your nervous system with consistent exposure to these big problems. Perhaps now is the time to do your morning dog-walk without a podcast in your ears.
3. Take Action (In Small, Manageable Ways)
When helplessness creeps in, taking small steps toward positive change can be empowering. Whether it’s protesting, voting, volunteering for causes you believe in, or simply educating yourself, these actions can give you a sense of control. Even small contributions can have a meaningful impact, and knowing that you’re doing something—no matter how small—can help ease feelings of powerlessness.
4. Engage in Self-Care Practices
Taking care of your physical and mental health is vital during stressful times. Make time for activities that help you relax and recharge, whether it’s exercise, yoga, reading, gardening, or spending time in nature. Nourishing your body with healthy food, getting enough rest, and staying active can all contribute to improving your mood and resilience in the face of anxiety. And remember, self-care is not about taking a spa day (it can mean that) but it is about taking care of you, so you can show up for the things that matter to you. In the words of Audre Lorde, “Caring for myself is not self-indulgence, it is self-preservation, and that is an act of political warfare.”
5. Practice Self-Compassion
Be gentle with yourself. It’s okay to not have all the answers or to feel frustrated by the world around you. Practicing self-compassion means accepting that you’re doing the best you can in uncertain times. Allow yourself to take breaks from heavy topics and give yourself permission to feel what you feel—without judgment.
6. Make Space for Creativity
Anxiety and uncertainty can often cause us to shrink into smallness and paralyzing hypoarousal. Expressing yourself through poetry, singing, dance, flower arranging— you name it—allows you to explore alternatives to overwhelming problems, experience joy, and shape the world around you. While big problems can feel crushing, your imagination and ability to create will nurture your spirit. In the timeless words of Ursula Le Guin, “We live in capitalism. Its power seems inescapable. So did the divine right of kings. Any human power can be resisted and changed by human beings. Resistance and change often begin in art...”
Moving Forward Together
While so much remains uncertain, it’s important to remember you are not alone in navigating these challenges. In fact, the more we open up about our experiences and validate our emotions, the more we can build solidarity and sanctuary with others facing similar struggles.
We can find strength in the collective action of communities, activists, and organizations working to address the many political and systemic issues that shape our lives. Knowing that there are people committed to creating change can help alleviate the feeling of isolation that comes with anxiety. If you’re struggling to act, remember that it’s okay to take things one step at a time.
Taking care of yourself is not just about surviving; it’s about finding ways to thrive despite the uncertainties we face. By practicing self-care, seeking support, and taking action where we can, you can build resilience and hope for a better tomorrow.
Through this all, I’ve found hope in my friends and clients who take these things in stride. Yes, there is a lot of work to do, let’s take care of each other and move through it together.
Steve Wilson is a Licensed Marriage and Family Therapist, a queer man, and a feminist. He is especially drawn to working with adolescents and young adults embracing queerness. He deeply and personally understands the complexities of queer experience and wants to help other queer individuals and partners, parents of queer and trans youth, and those practicing consensual non-monogamy (CNM) to build thriving, connected, & healing relationships. Fun facts are that Steve has been a teacher, tutor, publicist, recruiter, bookseller, cabinetmaker, and a zip-line tour guide!
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