Coping with Election Anxiety: Understanding and Managing Fears of Uncertainty and Deportation from the perspective of a Trauma therapist.
With the recent election many people feel heightened stress and worry. The uncertainty of the outcome and the potential impact of new policies can cause significant anxiety, especially among vulnerable populations. For those concerned about issues like immigration policies or the risk of deportation, this stress can be even more overwhelming.
In this blog, we’ll explore how election anxiety affects mental health from the perspective of an EMDR trauma therapist, with a special focus on deportation anxiety, and offer practical tips on how to manage these feelings.
Election anxiety, while a common experience, can deeply affect individuals in different ways depending on their personal circumstances and the political climate. Let’s take a closer look at how this anxiety manifests and why certain populations, such as immigrants or individuals with undocumented status or their loved ones, may feel its impact more severely.
Fear of the Unknown
At the heart of election anxiety is the fear of the unknown. Political decisions and leadership changes can have far-reaching consequences, impacting not just national policy but also the day-to-day lives of individuals. For many, the uncertainty surrounding potential changes to healthcare, employment laws, and social programs can create a sense of dread about the future.
Personal Lives: People worry about whether their families, communities, or personal freedoms will be affected. Will their children’s schools see changes in funding? Will civil rights protections change? This uncertainty about how one’s life may be disrupted can feed ongoing stress and anxiety.
Jobs: Election results can affect industries, leading to uncertainty in job stability. People employed in sectors like healthcare, public services, or education may feel particularly anxious about how new policies might impact their work or the economy.
Communities: When certain groups are spotlighted or targeted by political rhetoric, it can lead to increased anxiety for individuals who identify with or belong to those communities. Whether it’s changes to LGBTQ+ protections, women’s reproductive rights, or racial equity programs, communities that feel vulnerable can face an overwhelming sense of insecurity as they await the potential changes that will come.
Constant Media Consumption
The 24/7 nature of modern media, especially during election seasons, can contribute to election anxiety. Social media, in particular, plays a huge role in this, often heightening fear by promoting sensationalism and constant updates.
Overload of Information: With non-stop news cycles and social media feeds, it becomes easy to become overwhelmed by headlines, commentary, and divisive opinions. The sheer volume of information, coupled with the often negative tone of election discourse, can make it hard to focus on daily life, increasing anxiety and making the future seem bleak.
Polarizing Discussions: The hyper-polarized environment of political discourse can also create feelings of anxiety. Seeing arguments, misinformation, and intense debates online can contribute to a sense of dread or helplessness. Even well-intentioned conversations can lead to heightened stress, as people navigate opposing views and emotionally charged topics.
And while these issues may ease after an election, they don't disappear. Instead, they are often replaced by ongoing discussions about what will unfold in the coming years, with potential impacts on people's lives both immediately and in the long term.
Feeling Powerless
Many people feel powerless now that the election is concluded. With large-scale political decisions resting in the hands of elected officials, there’s a common sense that individual actions (like voting or advocacy) might not make much of a difference. This feeling can be especially intense when it seems like the stakes are high, or when proposed policies could lead to real, life-altering changes.
Disconnect Between Personal and National Power: The larger the scale of the election (such as national or presidential elections), the more individuals can feel distanced from the process. People may feel as though their one vote is insignificant in the face of larger political machinery, which can lead to feelings of hopelessness and frustration. Especially once they have voted, and their candidate/party lost, and they now half to find a way to work within a political framework that they do not agree with.
Marginalized Communities Feeling Targeted: For immigrants, particularly those with undocumented status, the sense of powerlessness can be even more profound. During election cycles, rhetoric about immigration reform, deportation, and border security often intensifies, with policies being proposed or reinforced that directly target their rights, status, and safety. Many feel their futures are in the hands of lawmakers who don’t fully understand their struggles, or worse, who vilify them.
Impact on Immigrants and Undocumented Individuals
For immigrants, especially those who are undocumented or have temporary status, election anxiety is not just about stress over abstract policies but real, tangible fears about their safety, family stability, and livelihoods. Here’s why election anxiety can be particularly severe for them:
Fear of Deportation: Election outcomes may determine immigration policies, enforcement practices, or leadership changes in key institutions like U.S. Immigration and Customs Enforcement (ICE). The prospect of increased deportation efforts, reduced pathways to citizenship, or revocation of temporary protective statuses is a constant source of worry for many immigrants and their loved ones.
Family Separation: The anxiety around the possibility of being deported or losing legal status often includes a fear of being separated from family members, especially children who may be U.S. citizens. The looming threat of forced separation can lead to feelings of helplessness and despair. This is also true for spouses who are citizens, but their partners are not.
As a trauma therapist, I know personally and professionally how the idea of being separated from a loved one produces anxiety. I am currently helping clients manage their anxiety about the possibility of a spouse being deported because they are not yet naturalized citizens. I experienced that same fear during the first Trump administration. At that time my husband was in the process of getting his Green Card, and even once he had it, my anxiety remained high when traveling back into America from Guatemala. Even though I knew I was anxious about his status and his ability to return from an international trip, it was only once we were through customs and immigration upon our return that I started to shake and cry. Living with the stress and fear of his possible inability to return to the US was too heavy for me to focus on in a day to day manner, but it lived in my body, and once the stress was released, my body needed to release it as well. From that I have learned to implement daily mindfulness techniques, and am able recognize the need for clients to do so as well.
Living in Limbo: Immigrants with temporary statuses (such as DACA recipients or those with temporary protected status) often live in limbo during election cycles, fearing that their protections could be rescinded at any time. This precariousness makes it hard for individuals to make long-term plans, leading to ongoing anxiety about their future.
Fear of Public Backlash: Political discourse that vilifies immigrants can lead to an increase in hate crimes, discrimination, or public harassment. For immigrants, hearing hostile rhetoric during campaigns can evoke fears about personal safety, belonging, and how they are perceived by the larger community.
The Unique Strain of Deportation Anxiety
Deportation anxiety is a particularly heavy burden for many immigrants and their families. This form of anxiety often persists year-round but spikes dramatically during election seasons, when immigration is often a central issue in campaigns.
Hypervigilance: Those at risk of deportation or those who know family members facing deportation may experience hypervigilance, constantly being on edge or watching for signs of potential threats to their safety and status. This chronic stress can wear down both mental and physical health, contributing to conditions like PTSD, depression, and anxiety disorders.
Discrimination and Prejudice: Campaigns that center on anti-immigration rhetoric can increase feelings of isolation and fear, especially when individuals feel that their community is being targeted. Fear of being the subject of public or institutional discrimination adds another layer to deportation anxiety.
Election seasons can be incredibly stressful for everyone, but the intensity of election anxiety is especially pronounced for those who feel that their safety, security, or ability to stay with their families hangs in the balance. Recognizing the unique emotional and psychological burden faced by marginalized groups, particularly immigrants, is essential in addressing election-related stress in a supportive and meaningful way.
By understanding the different ways election anxiety manifests and offering practical coping strategies, mental health professionals can help individuals navigate these challenging periods with more resilience and hope.
Tips for Managing Election and Deportation Anxiety
Election and deportation anxiety can feel overwhelming, but there are strategies to help manage these feelings. Here’s are practical tips to reduce stress and build resilience during these challenging times:
1. Limit Media Consumption
Staying informed is important, but constant exposure to news and political commentary can amplify anxiety, particularly during the intensity of election cycles.
Set Boundaries with News Intake: Choose specific times during the day to check the news instead of consuming it continuously. This will help prevent information overload and allow you to focus on other aspects of life.
Be Selective About Sources: Stick to trusted news outlets to avoid sensationalist coverage that may exacerbate stress. Avoid scrolling through social media feeds where misinformation or emotionally charged content is often shared.
Take Breaks: Give yourself permission to step away from the news or social media for a few hours or even days if it feels overwhelming. Taking breaks can help you regain a sense of calm and perspective.
Prioritize how you consume media: From a trauma perspective, seeing images has the most negative impact. Once you see something it gets encoded in your mind in a different way than if you read it or hear it. So to consume news, the best way is to read it (with as few images as possible), then it would be to listen to it, then to view it.
2. Focus on What You Can Control
In times of uncertainty, it's easy to feel powerless, but focusing on small, manageable actions can help restore a sense of agency.
Engage in Local Advocacy: Participating in local civic activities, volunteering, or joining a cause you believe in can empower you and provide a sense of contribution to meaningful change. It may not change everything, but it can make a tangible difference in your community.
Stay Informed About Your Rights: If you're facing potential deportation or other immigration-related concerns, educating yourself on your legal rights is crucial. Connecting with immigration advocacy groups or consulting legal professionals can help you better understand your options and take proactive steps.
Build Support Networks: Consider joining local or online groups that share your values or concerns. These communities can provide emotional support and practical resources to navigate challenging situations.
Identify things in your own life that you can control: You might not be able to influence the next appointment to the Supreme Court, but you can decide what to do this weekend-how to spend your time, what to eat for dinner, what to watch on TV, etc. Focusing on the control you do have increases your sense of agency.
3. Connect with Supportive Communities
Isolation can intensify anxiety, especially for immigrants or individuals who feel targeted by political rhetoric. Building a supportive network is essential to managing these feelings.
Reach Out to Family and Friends: Staying connected with loved ones who understand your fears can provide comfort and a sense of belonging. Talking through concerns with trusted individuals can help alleviate some of the burden of worry.
Join Advocacy or Support Groups: Many communities and organizations focus on supporting individuals facing deportation anxiety or other immigration-related stress. These groups often provide both emotional support and valuable resources.
Participate in Cultural or Religious Communities: For some, reconnecting with cultural or spiritual practices can offer strength, especially during uncertain times. These communities can provide a shared sense of resilience and identity.
4. Practice Grounding Techniques
When election anxiety spikes, grounding exercises can help calm your mind and body. These techniques can bring you back to the present moment, easing feelings of panic or dread.
Deep Breathing: Focused, slow breathing can help activate the parasympathetic nervous system, which helps reduce anxiety. Try inhaling deeply for a count of four, holding your breath for four seconds, and then exhaling slowly.
Mindfulness: Practicing mindfulness techniques, such as meditation or mindful walking, can help center your thoughts on the present moment rather than on future uncertainties.
Progressive Muscle Relaxation: This technique involves tensing and then slowly relaxing each muscle group in your body, which helps release physical tension caused by stress.
5. Seek Professional Support
If election or deportation anxiety is overwhelming your daily life, it might be helpful to speak with a mental health professional.
Therapists Can Help: Licensed therapists can provide valuable tools for managing anxiety and coping with uncertainty. Cognitive-behavioral therapy (CBT) or mindfulness-based therapy are particularly effective for anxiety. If election anxiety is based on past trauma, seek out an EMDR therapist.
Specialized Support for Immigration Anxiety: Some therapists specialize in working with immigrants or individuals dealing with deportation fears. They understand the unique stressors and can offer culturally competent care that addresses these specific concerns.
Don’t Hesitate to Ask for Help: If seeking therapy feels daunting, start by reaching out to organizations that specialize in immigrant or refugee mental health. Many offer sliding scale fees or can connect you with services tailored to your needs.
6. Know Your Rights
Understanding your rights, especially if you are concerned about deportation or immigration policies, can ease some of the fear that comes from feeling powerless.
Get Legal Advice: Consult with immigration attorneys or legal clinics that offer free or low-cost services to immigrants. Knowing your legal options can give you more control over your situation.
Stay Updated on Policy Changes: Immigration laws and policies can shift rapidly. Staying informed about changes can help you prepare and adapt. However, ensure that you're receiving updates from reliable sources, such as immigration lawyers or advocacy organizations.
Explore Protections Available to You: Many immigrants are unaware of potential protections available to them. Whether it's temporary protected status, asylum, or other legal avenues, knowing your options can make a big difference in reducing anxiety.
Conclusion
Election anxiety, especially for those facing the threat of deportation or changes in immigration policy, can be incredibly overwhelming. However, by taking proactive steps to manage your stress—such as limiting media exposure, focusing on actions within your control, and building community support—you can navigate this difficult time with greater resilience.
Additionally, seeking professional mental health support and knowing your rights can help you feel more empowered and prepared to face the uncertainties that lie ahead. Remember, you don’t have to go through this alone. Our team is here to support you. If election or deportation anxiety is weighing heavily on your mind, don’t hesitate to reach out and take the first step toward finding peace of mind.
As a trauma therapist I’ve helped many people deal with the anxiety that is associated with either past trauma or anticipated traumas such as deportation.
Reach out today to schedule a consultation and start your journey toward healing.
