As the inauguration approaches, emotions are running high, and fear-driven narratives are making their way into the ethos of our society. Not too different from what I saw in the days leading up to the election, there’s heightened anxiety and unhealthy, almost paranoid, thinking. Just a few of the statements I’ve heard pertain to the LGBTQ+ community being rounded up and sent to a faraway island, the resurgence of Nazi ideologies, and the loss of access to birth control pills.  These statements are not only alarming, but also contributing to high anxiety. While it’s normal to feel some degree of uncertainty during periods of political change, it’s important to separate fact from fiction and keep irrational thoughts at bay.  

Anxiety and fear often stem from uncertainty in the absence of information and clarity. When people feel uncertainty about the future, their minds jump to worse case scenarios, and they catastrophize. Social media and conversations limited to a person’s echo chamber can intensify this anxiety, creating a cycle of heightened fear and poor overall mental health.

Statements like “the gays are being rounded up” or “birth control pills will be outlawed” are extreme examples of this phenomenon. While these claims reflect real fears and historical contexts, they are not grounded in current policy and they lack credible evidence. The mind, however, doesn’t always differentiate between imagined scenarios and actual threats.  It’s the former that fuels people’s anxiety.

Here’s how you can curb your Inauguration Day anxiety:

Separate fact and fiction

Think about what happens if you tell a friend that Donald Trump is going to take away all reproductive rights.  For the vulnerable and anxious person they may actually believe it, and they may then tell their friends, and so on and so forth. So before internalizing or sharing any alarming news, take a moment to fact-check. Check with reputable news sources and official statements rather than your favorite influencer or friend who limits their news intake to far-left news sources. By doing so you’ll avoid getting swept up in emotional rhetoric without context.

Focus on what you can control

Feeling powerless is a significant contributor to anxiety. Help your mental health by staying informed, voting in elections, and engaging in meaningful and factual conversations.

Limit exposure to media

Constant consumption of political commentary and sensational headlines can feed anxiety. Limit your media intake and be a smart consumer of information.

Seek connection, not division

Anxiety and outrage thrive on division. Engage in conversations with people of differing viewpoints to foster understanding. By taking the time to understand why someone may feel differently than you do will help to lower the temperature.  So often the things we fear are due to misunderstanding.

Know your history

Understand that history shows us that political transitions can be fraught with emotion and uncertainty, but as a nation, we have endured, and democracy is very much alive. Extreme statements, regardless of their origin, can distort reality and prevent productive dialogue and muddy transitions from one administration to another. Challenge yourself to approach this Inauguration and administration with a commitment to facts and truth, not sensationalized headlines and misinformation. By doing this you’ll do your part to keep the collective anxiety down and your own mental health in check.

Author(s)

  • Jonathan Alpert

    Psychotherapist, executive performance coach, and author of Be Fearless: Change Your Life in 28 Days. Twitter: @JonathanAlpert

    Jonathan Alpert is a psychotherapist, columnist, performance coach and author in Manhattan. As a psychotherapist, he has helped countless couples and individuals overcome a wide range of challenges and go on to achieve success. He discussed his results-oriented approach in his 2012 New York Times Opinion piece, “In Therapy Forever? Enough Already”, which continues to be debated and garner international attention. Alpert is frequently interviewed by major TV, print and digital media outlets and has appeared on the Today Show, CNN, FOX, and Good Morning America discussing current events, mental health, hard news stories, celebrities/politicians, as well as lifestyle and hot-button issues. He appears in the 2010 Oscar-winning documentary, Inside Job commenting on the financial crisis. With his unique insight into how people think and their motivations, Alpert helps clients develop and strengthen their brands. He has been a spokesperson for NutriBullet, Liberty Mutual insurance, and Enterprise Rent-A-Car. Jonathan’s 2012 book BE FEARLESS: Change Your Life in 28 Days has been translated into six languages worldwide. Alpert continues to provide advice to the masses through his Inc.com, Huffington Post, and Thrive columns. @JonathanAlpert