I recently had someone tell me, “There’s no way therapy can help” during this time of high uncertainty and stress due to rapid political change. I said, on the contrary, it absolutely can! In fact, therapy can significantly increase your emotional well-being, which in turn gives you more energy—not only to weather the storm, but also to role-model for others. Right now, many people feel overwhelmed, anxious, and fearful. The constant flow of information and societal shifts can trigger deep emotional responses, making it hard to think clearly, act intentionally, or stay grounded.
Understanding How We React to the World
Our perceptions, reactions, and experiences of the world are influenced not only by our position in society, but also by our lived experiences. These personal experiences shape how we interpret what happens around us, based on the meanings we assign to those events. For many people who have experienced the trauma of oppression, the current political climate can be especially activating. IFS offers a powerful way to explore and resolve these emotional triggers. Stressors, like political upheaval, can serve as an opportunity to bring buried emotions to the surface, heal them, and free up energy that might otherwise be trapped.
What is IFS and How Does It Work?
IFS (Internal Family Systems) is a therapeutic approach that focuses on the different parts of ourselves. These parts have been shaped by our past experiences—such as childhood wounds, societal pressures, or traumatic events. Some parts may hold onto fear, pain, anger, or confusion, and they can become activated in response to current stressors like political change.
When these parts are negatively triggered, our emotions can take over, making it difficult to think clearly or respond effectively. In times of political polarization, this emotional reaction can intensify, leading to feelings of helplessness, rage, or confusion.
IFS helps us recognize and separate from these triggered parts.
By observing them with curiosity and compassion, we can understand why we react the way we do. Whether it's anxiety about societal changes, anger toward opposing viewpoints, or a sense of helplessness in the face of chaos, IFS gives us tools to process these emotions and resolve them, leading to greater emotional clarity.
Resolving Triggers and Gaining Clarity
By working with these triggered parts through IFS, we can heal past wounds and release the emotional energy that keeps us stuck. When we are more at ease with ourselves, we can make decisions from a place of calm and clarity. This doesn’t mean ignoring the need for action, but rather approaching the world with more energy, focus, and compassion after resolving internal conflicts.
Imagine how much more effective you could be in supporting your community or advocating for change when you’re not constantly battling your own internal triggers. IFS helps you access your “Self”—the compassionate, centered, and wise part of you that can engage with the world from a place of power, rather than reactivity. When you’re less emotionally triggered, you can make thoughtful decisions, set healthy boundaries, and engage in actions that truly align with your values.
Taking Action from a Place of Calm
IFS doesn’t suggest retreating from the world or ignoring the political landscape. Quite the opposite—it encourages you to take meaningful, purpose-driven action. The key is in how you take action. When you are in touch with your authentic Self, your steps are grounded in empathy, resilience, and purpose, rather than fear or anger.
For example, if political change is leaving you feeling anxious or powerless, you might notice a part of you that wants to engage in activism but is overwhelmed by the emotional toll it takes. Through IFS, you can acknowledge and soothe this part, allowing it to relax enough for you to contribute from a place of strength. By taking care of your own emotional needs first, you free up the bandwidth to be there for others and make an impact in ways that matter most to you.
Daily Self-Care is extra important right now.
Right now I am recommending focusing on meditating daily, strengthening your spiritual practice, and continuing to get physical exercise. I do think it's important to limit the amount of doomscrolling or news intake. This actually gives more clarity to focus on what's important and gives you more energy.
Final Thoughts
Navigating times of rapid political change doesn’t have to mean being constantly on edge or overwhelmed by emotions. IFS psychotherapy in addition to having an established self-care routine offers a way to understand and resolve emotional triggers that arise in response to these changes, helping you find a place of inner peace and clarity. When your emotional system is in balance, you’ll have more energy and strength to take action in meaningful and sustainable ways.
By prioritizing your emotional well-being, you are better equipped to serve your community, contribute to positive change, and stay connected to the larger forces shaping the world. Taking time to heal your triggers isn’t retreat—it’s an act of empowerment that benefits not only you but everyone around you.
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