As we enter 2025, the weight of uncertainty can feel especially heavy. The arrival of the next presidential administration brings the potential for challenges. For many, including myself, the political climate can have a profound impact on mental health and wellness—whether through stress, anxiety, or a sense of hopelessness. However, in this season of uncertainty, we have the opportunity to support our mental wellness with strength and humanity. In these times we need to support one another and prioritize our well-being as we navigate the unknown.
My hope in writing this blog is to provide guidance on entering the new year with a focus on mental health, kindness within humanity, and a collective approach to wellness. By embracing self-care, community support, and collective action, we can maintain our mental health and move forward with hope and purpose.
The intersectionality of politics and mental health cannot be overstated. For historically oppressed and purposely ignored communities, these feelings of fear, frustration, and powerlessness may be amplified as new policies and rhetoric can directly affect access to rights, resources, and protections. The stress of anticipating what might come next, combined with the ongoing weight of historical inequities, may be overwhelming.
It’s important to acknowledge these realities and also to remember that our mental health is not defined by external stressors alone. While we cannot control political decisions, we can control how we respond, how we care for ourselves, and how we seek support. Strengthening our mental wellness is both an individual and collective practice.
From a strengths-based perspective, we focus on our inherent capacities for perseverance, growth, and healing. It invites us to recognize and draw upon the strengths we already possess—both individually and as part of a larger community. When facing an uncertain future, this mindset can empower us to manage stress, build emotional tenacity, and approach challenges with greater agency. Let’s discuss some ways we can continue to focus on our mental health and wellbeing:
1. Practice Self-Compassion
In the face of political upheaval and uncertainty, it’s essential to practice self-compassion. Recognize that it’s okay to feel anxious, uncertain, or overwhelmed. These feelings are valid and part of the human experience. Rather than judging or criticizing yourself for these emotions, offer yourself grace, compassion, and patience.
Consider how you might speak to a friend, family member, or loved one who is feeling stressed or fearful about the future. Would you be critical of their feelings, or would you offer reassurance and support? Extend that same compassion to yourself. Remind yourself that you are doing the best you can in a challenging moment—and that’s enough!
2. Ground Yourself in Your Values
Thinking about this administration can trigger questions about where you stand in the world, how your values align with policies, and what you can do to promote the changes you wish to see. When everything feels uncertain, grounding yourself in your core values can provide clarity and stability.
What values guide your life? Justice, equity, freedom, community, compassion? Reconnect with the values that shape your vision for the world and for yourself. These values can provide a compass, helping you navigate difficult emotions and decisions. They can also guide your actions, allowing you to make choices that align with your deeper sense of purpose, even when the external environment feels out of control.
When we stay aligned with our values, we honor our own integrity and sense of self-worth, which is a crucial part of maintaining mental wellness. Living authentically as yourself, even in turbulent times, is a source of strength.
3. Seek Out Community Support and Solidarity
Mental health is rarely an isolated experience. Our well-being is deeply interconnected with the health of our communities. In times of political uncertainty, drawing strength from those around us—whether through family, friends, peer support, or activism—can help us feel less alone and more empowered. This is especially important for us who experience systemic oppression, as our communities often have a long history of collectivism.
Community solidarity can be a powerful antidote to feelings of powerlessness. When we join together, we remind ourselves that we are not passive in the face of change. Our collective voice and action can influence the political and social landscape in ways that benefit all of us.
So how does one engage in community solidarity? In practical terms, this might mean joining a support group, participating in advocacy efforts, or simply connecting with others who share similar values. It can also mean offering support to others who are struggling, whether by listening, checking in, or offering practical help. Community is a crucial component of strength, and we are all stronger when we lean on one another.
Prioritizing Mental Health and Wellness Practices
While stressors (both external and internal) will always have an influence on our lives, there are daily practices we can adopt to help maintain our mental health during times of high stress. These practices are rooted in the belief that our well-being is not just an individual responsibility but also a collective endeavor. As quoted by Dr. Emily and Amelia Nagoski in their book Burnout: The Secret to Unlocking the Stress Cycle: “Wellness is not a state of being, it is a state of action.” So let's get active!
1. Engage in Mindfulness and Grounding Practices
Mindfulness is the practice of staying present in the moment, without judgment. In times of political upheaval, it’s easy to become overwhelmed by fear about the future, regret over past events or anger about the “other side”. Mindfulness can help center us, allowing us to focus on what we can control right now—our breath, our body, our immediate surroundings.
Simple grounding exercises, such as deep breathing, progressive muscle relaxation, or sensory mindfulness (noticing what you see, hear, touch, taste, and smell in the present moment) can be effective in managing anxiety and stress. These practices help calm the nervous system and bring us back to a sense of safety and stability.
Mindfulness can also help us cultivate a sense of gratitude, even in difficult times. Taking a moment to appreciate small joys—like a warm cup of tea, a good conversation, or a walk in nature—can enhance our emotional resilience.
2. Set Boundaries and Limit Exposure to Stressful Content
While it’s important to stay informed, it’s equally important to set boundaries around media consumption. Constant exposure to negative news, political rhetoric, or social media debates can heighten feelings of anxiety and helplessness. Consider how much news you’re consuming each day and whether it’s leaving you feeling empowered or drained.
Setting boundaries around your media intake doesn’t mean avoiding important information. Instead, it’s about creating space for rest, reflection, and self-care. Limit your exposure to distressing news, and allow yourself time to engage in activities that nourish your mental health—whether that’s spending time with loved ones, engaging in creative pursuits, or simply resting.
3. Engage in Physical Activity and Rest
Mental health and physical health are deeply interconnected. Regular physical activity—whether it’s exercise, yoga, dancing, or another form of movement—can reduce symptoms of stress (as it helps complete the stress response cycle) improve mood, and increase overall energy levels. Movement also helps release endorphins, the body’s natural mood elevators, which helps reduce stress. Engaging in physical activity also helps complete the stress response cycle and can help prevent burnout.
Equally important is rest. In times of heightened activation, it’s easy to overexert ourselves, whether by overworking or engaging in constant advocacy. However, without adequate rest, our mental and physical health can suffer. Prioritize sleep, relaxation, and downtime. Remember: rest is a form of resistance too.
In the face of political change and uncertainty, we are reminded that mental wellness is not just about individual coping but also about collective healing. By supporting one another, advocating for justice, and holding space for our shared struggles and triumphs, we can create a future where we all thrive—no matter what challenges lie ahead. As we move into the new year, let’s enter it with human kindness, courage, compassion, and the strength to continue building a world rooted in justice, equity, and well-being for all.
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