Feeling Triggered by the Political Climate? Strategies from an LGBTQ Therapist in NYC
Photo by Hannah Voggenhuber; downloaded from Unsplash on 9/29/24
Ever find yourself overwhelmed with anger or frustration at what’s happening in politics? Like the sheer unfairness makes your blood boil? You’re not alone. The current political climate feels incredibly intense, and for LGBTQ+ individuals, it can often seem like a personal attack on our rights, identity, and safety, leading to powerful emotional responses. As a gay man living in NYC, I know what it feels like to be “along for the ride” in these turbulent times. My clients and I are navigating this landscape together, and I want to share some insights that can help. LGBTQ Therapy in NYC provides a deeper understanding of why these triggers hit so hard and offers tools for managing them effectively. With my expertise in LGBTQ+ issues, trauma recovery through EMDR, and navigating religious trauma, I’m here to support you on this journey.
Understanding Why the Political Climate Feels So Personal
Emotional Vulnerability
The constant bombardment of political rhetoric targeting LGBTQ+ rights is more than just noise—it’s a form of societal rejection that often reopens old wounds of discrimination and marginalization. If you grew up in a religious community, seeing conservative religious groups support candidates and policies that strip away LGBTQ+ rights can be particularly triggering, tapping into deep-seated religious trauma. This pain runs deeper than the present moment; it touches the raw places where we may have already faced exclusion, judgment, or even abuse.
Indignation as a Defense Mechanism
Indignation often serves as a defense mechanism—an attempt to protect ourselves from the more painful feelings of powerlessness, fear, or rejection that lie beneath. It’s far easier to feel outraged at “what’s wrong out there” than to sit with the vulnerability of feeling hurt or threatened. Indignation, as opposed to self-compassion, shields us from having to fully acknowledge our own emotional wounds. While indignation can spark important awareness and even motivate us toward action, it often bypasses the tender, hurt parts of ourselves that need care. If we listen to indignation not as an ultimate truth but as a signal that there’s unresolved hurt, we open the possibility for deeper healing. I know this because I struggle with it too—it’s something I bring up in my own therapy, trying to find compassion for myself when the anger surfaces. Therapy can help us recognize this reaction for what it is: a self-protective response that made sense in the past but might not be the most adaptive or effective approach in the present. When we combine self-compassion with our indignation, we allow ourselves to truly attend to our hurt while staying grounded in what matters most.
Link to Unresolved Trauma
Many of the intense emotions that surface during these political moments are linked to past trauma. The indignation and anger we feel may have been part of our survival—ways of protecting ourselves against a hostile world. However, holding onto this response can keep us stuck in reactivity, preventing true healing. LGBTQ Therapy in NYC can help connect the dots between the current political triggers and past hurts, offering the possibility of a more nuanced and healthy response.
How Political Polarization Triggers Emotional Responses
Fight, Flight, or Freeze in Political Discussions
Polarizing and inflammatory political actions, news stories, or debates can trigger our nervous system into fight, flight, or freeze mode. You know this feeling—your heart rate increases, your breath becomes shallow, or you start to feel upset and ungrounded. For LGBTQ+ individuals, especially those who have faced discrimination before, these moments can mirror past experiences, evoking the same physiological responses.
Constant Exposure to Triggers
The 24/7 news cycle and social media amplify these responses, keeping us in a state of constant reactivity. It’s like being re-exposed to harm over and over without the time or space to process or heal. And while it’s easy to stay glued to the news in hopes of feeling informed or prepared, it can become a loop that feeds our upset.
Link to Underlying Wounds
Beneath the anger or frustration we feel in response to political triggers may lie deeper emotions—fear, worthlessness, or grief. These feelings are not just about the present situation; they’re also connected to old wounds that have never fully healed. LGBTQ Therapy in NYC offers a safe place to unpack these layers, allowing us to tend to the underlying vulnerabilities and find genuine healing.
Strategies for Managing Indignation and Emotional Triggers
Name and Validate Your Feelings
Start by recognizing what emotions are coming up for you—whether it’s anger, frustration, or sadness. These feelings are valid. They’re part of how you protect yourself, but they may also be shielding more tender emotions like fear or grief. Therapy can create the space to explore these layers safely.
Set Boundaries Around Media Consumption
Limit your exposure to news and social media, especially content that tends to be triggering. Notice if you’re using constant media consumption to stay in a state of anger, which may feel safer than facing deeper hurt or fear. Ask yourself what this avoidance might be costing you emotionally.
Practice Grounding and Centering Techniques
Grounding exercises—like feeling your feet on the floor, noticing your breath, or holding a textured object—can help you stay present and reduce reactivity. Recognize that grounding can also connect you with the emotions beneath the surface anger. Therapy can help you understand what these emotions are trying to communicate.
Channel Your Energy into Action
Taking action through advocacy or activism can help you feel more in control and less powerless. But it’s worth exploring whether the action is a way to heal or if it’s being used to avoid feeling vulnerable. Both can be true, and therapy can help ensure that your actions align with your deeper needs and values.
Reframe Indignation into Inquiry
When you feel triggered, ask yourself: “What is this reaction protecting me from feeling?” or “What old hurt is being touched right now?” Therapy offers the space not only to ask these questions but also to begin healing the underlying trauma that gives rise to these intense reactions.
Connect with Supportive Communities
Lean on supportive peers and LGBTQ+ groups who understand what you’re going through. Sharing your vulnerabilities within a safe community helps begin the process of healing the underlying wounds, rather than getting stuck in surface-level indignation. Therapy can reinforce this, helping you stay open to connection even when you feel hurt.
Navigating Conversations and Relationships in a Polarized Climate
Establish Boundaries in Political Discussions
Learn to recognize when a conversation is becoming harmful and know when to disengage. Reflect on why certain discussions are particularly triggering—are they touching on a past rejection or invalidation? Therapy can help explore this connection, allowing you to build resilience and choose when to engage.
Have an Exit Strategy for Triggering Situations
Create a plan for how to leave a conversation when emotions escalate. Recognize that an exit strategy isn’t about avoidance; it’s about protecting deeper wounds from unnecessary harm. Therapy can support you in healing these wounds so they’re less reactive over time.
Building Emotional Resilience Despite Political Stress
Reclaiming Agency
Choosing when to engage and when to step back can help you reclaim your sense of agency. Therapy helps you understand what makes you feel powerless and how to shift that dynamic from within. This process involves cultivating self-compassion—recognizing that stepping back is not about weakness but about honoring your limits and protecting your well-being. By treating yourself with the same kindness you'd offer a friend, you can more easily align your actions with your truest values and make wise, empowered decisions.
Self-Care as Resistance
Self-care is about maintaining your well-being despite ongoing challenges. It’s about addressing your emotional and spiritual needs to heal the deeper hurts. Practicing self-compassion is an essential part of self-care; it means being gentle with yourself when faced with emotional triggers and recognizing that these reactions are rooted in past pain. Something my dad once said was, “Success is the best revenge.” I’ve come to understand this as meaning that my healing and freedom—particularly freedom from these past emotional triggers—is my success. Seeing the world for what it is—both a source of potential threat and tremendous beauty, meaning, and joy—requires compassion for yourself and for others. This broader view is itself a powerful act of resistance.
Neuroplasticity and Coping Skills
Repeated practice of coping techniques helps create new, healthier responses to political stress. Developing self-compassion as part of these coping skills allows you to approach your emotional responses without judgment, which in turn helps build lasting change. Therapy can ensure these new neural pathways aren’t just about managing stress but are truly transformative, leading to deeper healing of past trauma and fostering emotional resilience.
Practical Tips for Finding Relief and Staying Centered
Daily Practices
Incorporate grounding exercises, limit media exposure, and connect with loved ones who challenge you to meet the world with mindfulness and compassion. As you engage in these practices, remember to treat yourself with self-compassion—acknowledge the difficulty of managing emotional triggers and be gentle with yourself when you find it challenging. Use these practices to center yourself amidst the chaos, knowing that you are doing your best in difficult circumstances.
Integrating Deeper Work
While these daily practices can provide relief, it’s essential to recognize that true healing often requires deeper work. Bring what you notice from these practices into therapy, where we can safely explore and begin to heal the underlying trauma contributing to your emotional responses. I gently challenge you to be intentional about resolving past hurts—surface-level coping alone may not be enough. Therapy with me offers the opportunity to dive into the deeper layers, where we can work through those old wounds that continue to impact your present, creating space for true transformation and lasting peace.
Conclusion
The political climate can trigger intense emotions—like indignation, anger, or fear—that may be linked to unresolved trauma and hurt. While setting boundaries and using coping skills are vital for immediate relief, true healing involves addressing the deeper vulnerabilities beneath those triggers. Self-compassion is a powerful antidote—acknowledging the pain behind your reactions and treating yourself with understanding rather than judgment is key to real healing. LGBTQ Therapy in NYC offers a safe space to explore these emotions, work through the underlying hurt, and build emotional resilience for a more centered and empowered life. If you’re feeling overwhelmed by the political landscape, reach out. Together, we can navigate these challenges with compassion and build a more grounded and resilient you.
Contact me here for a free 15-minute phone call to discuss how we can work together to build the resilience you need to thrive. Let's embark on a path toward greater self-respect, healthier relationships, and a stronger sense of community together.
My specialties include LGBTQ+ Therapy NYC, EMDR Therapy NYC, Religious Trauma.
