How Can I Cope with Political Stress? LGBTQ and EMDR Therapy in NYC for Resilience and Growth
Photo by Syed F Hashemi; Downloaded from Unsplash on 10/2/24
Ever feel overwhelmed by today’s political climate? I can certainly relate if you said yes. So you’re not alone, and, I’m SURE we are surrounded by plenty of others who feel the same way. The intense, polarized, and sometimes violent political environment takes a toll on anyone’s mental health, but for LGBTQ+ individuals, these stresses often hit even harder. We face unique challenges—constant attacks on our rights, feelings of unsafety, and being caught in the crossfire of public debates about our very existence. If you’re wondering how to cope with these stressors, I want to offer some insights into navigating the political climate, along with ways that I, as a therapist who specializes in LGBTQ Therapy and EMDR Therapy in NYC can help you build resilience and foster emotional growth..
The Political Climate and Its Impact on Mental Health
The current political climate can have profound effects on LGBTQ+ individuals, and it’s crucial to understand why this stress can feel even more overwhelming for us. Discriminatory policies, safety concerns, and the ongoing attacks on our basic rights contribute to heightened anxiety, fear, and physical health issues. For many LGBTQ+ folks, the stress is relentless—oscillating between feeling overwhelmed by the barrage of political messages or completely shutting down to avoid the pain. We often feel pulled into the polarization ourselves—arguing, debating, defending—leaving us feeling disconnected and ungrounded.
This experience is further intensified by what researchers call “minority stress.” As LGBTQ+ individuals, we live with the cumulative burden of facing systemic barriers and discrimination from multiple sources—workplaces, healthcare, family, and society at large. This constant exposure to systemic oppression, alongside potential past trauma related to our LGBTQ+ identities, creates vulnerabilities. These vulnerabilities make it harder to be resilient in the face of today’s explicit political rhetoric, which feels like an assault not only on our rights but also on our worth and dignity.
When the political climate becomes more hostile, it can also trigger old wounds—those formed by years of enduring marginalization, rejection, and harm. This history makes each new political attack not just about the present but a reactivation of deeper pain. The compounded effect of minority stress and past trauma leaves many of us feeling exhausted and less able to withstand the ongoing stress. Navigating these emotions alone is incredibly difficult, but understanding where they stem from can be the first step toward finding effective ways to cope and build resilience.
Quick Reflection:
Take a moment to reflect on which specific political issues trigger the strongest reactions in you. Is it the fear of losing your rights, feeling unsafe, or the deep pain of invalidation? By identifying these triggers, you can start to understand the underlying drivers of your emotional responses. Ask yourself how past experiences might amplify your reactions to these political stressors, and pause. Ask yourself, if there is a way to begin approaching them with more compassion and intention.
Creating Safe and Supportive Spaces to Discuss Political Stress
Photo by Ben Duchac; downloaded from Unsplash on 10/2/24
One of the most powerful ways to manage political stress is by creating safe spaces to talk—not just about the politics and current events but also about the impact these issues are having on you or those around you. It’s essential to hold the entire experience you're having, to feel truly seen and understood. This space could be a trusted group of friends, the right colleague, or a supportive community group. The goal is to allow yourself to share openly, without fear of judgment, so you can process your emotions fully.
While these spaces are incredibly valuable, it’s also important to be mindful of the potential for endless co-rumination. Constantly replaying the injustices and fears can lead to a cycle of overwhelm and hopelessness. Instead, the aim is to create a space that helps foster a balance—a middle ground that allows you to acknowledge the complexities of the present moment while remaining grounded. It’s about being real about your fears but also centered in the reality that we can't predict the future, and that not everything is within our control.
LGBTQ Therapy in NYC provides a uniquely affirming and non-judgmental space where you can safely explore these experiences, especially when the stress begins to impact your daily life, relationships, sleep, or general well-being. Bringing awareness to how political stress is affecting you is the first step; therapy can then help heal the deeper wounds and build resilience so that you feel more in control, less overwhelmed, and more at peace even in turbulent times. I might suggest using EMDR therapy to help you resolve any underlying trauma that may be contributing to this present stress and difficulty managing.
Quick Reflection:
Think about creating or finding a safe space for yourself—a trusted friend group, a supportive community, or an LGBTQ network. How does sharing your fears in this setting make you feel? Notice how your body or mind responds when you talk in a supportive environment. Can you also practice keeping the conversation from slipping into polarization or a hopeless "doom and gloom" mindset, instead striving for connection and balance?
Channeling Political Anxiety into Meaningful Action
Channeling political anxiety into meaningful action can be incredibly empowering. It’s about choosing a posture that allows you to move out of a felt sense of helplessness or passivity. The existentialist philosopher Gabriel Marcel talked about something called "Creative Fidelity." He made the point that as humans, we are "thrown into existence"—we don’t get to decide when in history, where in the world, what family we’re born into, or what sociopolitical forces are at play in our lifetime. Coming from his theistic, Catholic background, Marcel believed that God, or the divine, or however one might conceive of a greater power, grants us the authority and space to decide how we want to organize, lead, and make sense of the randomness and seemingly disparate components of our existence, both the beautiful and the messy, as an act of creative fidelity—a loving, integrated response.
Meaningful action, then, is a form of creative fidelity. It can look like volunteering, advocating for change, or taking part in peaceful gatherings if that’s what you feel aligns with your values and helps you bring intention and meaning to your life. But meaningful action can also be choosing to love and be exactly who you are, even in the face of a political climate that may suggest otherwise. It can mean defying those voices—whether external or internal—that say you’re not allowed to have a future as an LGBTQ+ person and daring to live fully as yourself, despite the circumstances. Both forms of action are powerful responses that help you reclaim agency and break free from helplessness.
However, as I stated above, if your anxiety continues to lead you into panic or complete despondency, it might be worth exploring what else is going on beneath the surface. Sometimes, political stress can be a signal that old trauma needs attention before you can effectively channel that energy into meaningful action. Therapy can help uncover and heal those deeper wounds, allowing you to move forward with greater freedom and resilience.
Quick Reflection:
Think of a small action you could take that might reduce your political stress or help you feel more empowered. Then, journal about what’s holding you back from taking that step. Are there fears, doubts, or perhaps memories that still hold emotional charge? LGBTQ Therapy, and potentially using EMDR therapy, might be a powerful tool to help you reprocess these blocks and find a way forward, allowing you to act from a place of integration and creative fidelity.
Political Compassion Meditation
It might sound counterintuitive, and for some this might feel too much like a stretch, but one of the most powerful ways to reduce political stress is through compassion meditation. Practicing compassion—even for those political figures or groups who cause you fear or anger—can significantly reduce your internal stress. It doesn’t mean you condone harmful actions; rather, it helps you let go of the internal burden of rage and anxiety that affects your well-being.
I struggle with this myself. The sense of indignation at the state of politics often affects me physically, leading to anxiety, stress, and tension. Practicing loving-kindness meditations helps me counteract this, allowing me to connect with a deeper sense of compassion, which ultimately helps me feel more like myself.
Here’s a brief practice for a loving-kindness meditation for political stress:
Start with Yourself: Close your eyes, take a few deep breaths, and bring to mind a sense of loving-kindness. Repeat silently to yourself, “May I be happy, may I be healthy, may I be at peace.”
Extend to Loved Ones: Now, bring to mind someone you care deeply about. Send them loving-kindness with the words, “May you be happy, may you be healthy, may you be at peace.”
Move to Neutral Figures: Picture someone neutral—maybe a neighbor or a colleague—and extend the same wishes of loving-kindness to them.
Extend to Political Figures: Finally, bring to mind a political figure or group you find challenging. This part is difficult, but try to wish them, “May you be happy, may you be healthy, may you be at peace.” You’re not condoning their actions but wishing them a sense of well-being that may allow for more compassionate decisions.
Quick Reflection:
Spend a few minutes each day practicing compassion for someone you find difficult. Reflect on how this changes your feelings afterward. Do you notice any shifts in your internal tension or anger?
Developing Rituals of Release to Let Go of Political Stress
Some additional ideas: Creating rituals to release the stress accumulated from engaging with politics is an important way to care for yourself. This could be writing down your political worries and then safely burning or shredding the paper, practicing yoga, or engaging in another grounding activity. The idea is to let go and step back into your own sense of self, reconnecting with your inner wisdom and practicing a shift away from that charged state.
Quick Reflection:
Create a ritual of release for yourself. Try different approaches—movement, art, nature-based rituals—and notice how they affect your emotional state. Journaling afterward can help you understand the impact of these practices.
The Importance of Building Resilience and Finding Joy
Photo by Surface; downloaded from Unsplash on 10/2/24
Lastly, and importantly, finding moments of joy, even during challenging times, is a powerful act of resilience. Viktor Frankl famously spoke about the importance of finding meaning, even amidst suffering. Similarly, I believe that focusing on joy, creativity, and doing good in the world is essential—especially when it’s so easy to despair. Bringing intention to joy, cultivating creativity, and fostering strong relationships can be some of the most powerful acts of resistance.
However, when unresolved hurt or trauma weighs us down, it can be hard to genuinely engage in these acts of joy. Therapy, especially with me, offers a space to unburden and resolve those deep-seated hurts, making it all the easier to intentionally choose joy, to embrace creativity, and to build meaningful connections. Therapy can help you clear away the obstacles to feeling and expressing joy, empowering you to truly thrive, even in difficult times.
Quick Reflection:
Reflect on what brings you genuine joy, independent of external circumstances. How can you create more space for these activities in your life? Consider how embracing joy can be an act of resilience, even when times are tough.
Conclusion
Today’s political climate can stir intense emotions, especially for LGBTQ+ individuals who may already carry the weight of past discrimination and trauma. ePolitical stress isn’t just about reacting to what’s happening now; it often connects to long-standing vulnerabilities formed by systemic oppression and unresolved hurt. While setting boundaries, practicing self-care, and channeling stress into meaningful action are vital strategies for immediate relief, true healing requires addressing the deeper emotional wounds beneath these reactions.
Self-compassion is a powerful antidote—it allows us to approach our triggers with kindness, acknowledging our pain rather than pushing it away or becoming consumed by it. Therapy offers the opportunity to create real, lasting change by addressing these underlying wounds, allowing us to experience more freedom and less reactivity.
LGBTQ Therapy and EMDR Therapy in NYC can provide a supportive and affirming space to explore your emotional responses, heal from past trauma, and develop the resilience necessary to navigate turbulent times with greater ease. If you’re feeling overwhelmed by the political landscape and want to explore how therapy can help, reach out. Together, we can work on building a more centered, grounded, and resilient you, no matter what’s happening in the world.
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.
