Managing Election Anxiety: Meeting the Present Moment in Turbulent Times
As a psychotherapist, I've witnessed how election cycles can deeply impact our collective and individual emotional wellbeing. The heightened political climate we're experiencing right now has brought up a complicated slew of emotions for many people. Although the outcome of the election is inarguably important, and there are many real consequences at stake, it’s possible to take seriously the political moment while also alleviating suffering in the short term. In my training in Gestalt Therapy, I’ve learned myriad tools that can help us navigate this intense moment while staying grounded in our present experience.
Understanding Election Anxiety Through a Gestalt Lens
In Gestalt therapy, we emphasize awareness of the present moment and the importance of seeing the whole picture rather than isolated parts. Election anxiety often pulls us away from the here-and-now, projecting us into an uncertain future filled with "what-ifs." We become fixated on potential outcomes while losing touch with our immediate experience.
Election anxiety manifests as an interruption to our natural cycle of experience. Instead of fully engaging with and completing our emotional processes, we become stuck in a loop of worry and anticipation. This interruption can show up in various ways:
Constantly checking news and social media
Difficulty sleeping or concentrating
Physical symptoms like tension headaches or stomach issues
Strained relationships due to political differences
Feeling powerless or out of control
Avoiding social situations to prevent political discussions
The Paradoxical Theory of Change
One of the fundamental principles of Gestalt therapy is that change occurs when we fully become who we are, rather than trying to be who we are not. This paradoxical theory of change is particularly relevant when dealing with election anxiety.
Instead of immediately trying to "fix" or eliminate our anxiety, I encourage you to first acknowledge and accept your feelings. This means giving yourself permission to be worried, angry, or scared about the election outcome. When we fully own these emotions rather than fighting them, we create space for natural shifts to occur.
Practical Techniques for Managing Election Anxiety
1. The Empty Chair Technique
One powerful method I often use with clients is the empty chair technique. This can be particularly helpful when dealing with political polarization. Here's how to practice it:
Set up an empty chair and imagine someone with opposing political views sitting there
Express your feelings and thoughts to this imagined person
Switch chairs and respond from their perspective
Notice what emerges from this dialogue
Pay attention to your bodily sensations and emotions throughout the exercise
This practice can help soften the "us vs. them" mentality, which can in turn bring us back into the present moment and alleviate election anxiety.
2. Awareness Exercises
Staying present is crucial for managing anxiety. Try these awareness-based techniques:
Body scanning: Take five minutes to notice physical sensations in your body
Grounding exercises: Feel your feet on the floor, your breath moving in and out
Mindful observation: Focus on what you can see, hear, smell, and touch right now
Track your anxiety triggers: Notice what specific election-related content or situations intensify your worry
3. Setting Healthy Boundaries
Healthy boundaries are essential for maintaining our sense of self while staying connected to others. Consider:
Limiting news consumption to specific times of day
Creating "politics-free zones" in certain relationships or settings
Identifying and communicating your needs around political discussions
Recognizing when you need to step back from engaging in political content
The Importance of Community and Connection
We exist within a larger web of relationships and connections. Election anxiety often improves when we:
Find supportive communities that share our values
Engage in meaningful action rather than passive worry
Connect with others who can hold space for our concerns
Participate in local community initiatives
Working with Polarization and Difference
One of the most challenging aspects of election anxiety is dealing with political polarization. Gestalt therapy offers valuable insights for navigating these differences:
1. Practice the principle of dialogue
Stay curious about different viewpoints
Listen without immediately trying to change or fix
Acknowledge the complexity of political issues
Focus on understanding rather than convincing
2. Own your projections
Notice when you're attributing motivations to others
Examine your own assumptions and biases
Take responsibility for your reactions
Stay with your immediate experience rather than generalizing
Moving Forward: Integration and Growth
Election anxiety, while challenging, can be an opportunity for personal growth and increased awareness. Consider these questions for reflection:
What does your anxiety tell you about what matters most to you?
How can you channel your concern into meaningful action?
What aspects of the political situation can you influence, and what must you accept?
How can you stay true to your values while remaining open to dialogue?
Conclusion: Embracing the Present Moment
As we navigate this election season, remember that anxiety is a natural response to uncertainty and the intense and divisive political climate. The Gestalt approach invites us to stay present with our experience while maintaining awareness of the larger context. Rather than trying to eliminate election anxiety completely, we can learn to work with it in ways that promote growth and understanding.
Remember that managing election anxiety is not about reaching a state of perfect calm or certainty. Instead, it's about developing the capacity to stay present with whatever emerges, moment by moment. This includes:
Acknowledging our fears without being consumed by them
Staying connected to our values and community
Taking meaningful action where possible
Practicing self-compassion when feeling overwhelmed
Maintaining awareness of both our individual experience and the larger social context
By approaching election anxiety with awareness, acceptance, and intention, we can navigate this challenging period while staying grounded in our present experience. This doesn't mean the anxiety will disappear, but it can become more manageable and even serve as a catalyst for personal growth and social engagement.
With that said, if your election anxiety feels overwhelming or is significantly impacting your daily life, don't hesitate to seek support from a skilled therapist.