The current political climate can feel overwhelming, unsettling, and even downright hopeless for many of us. If you’re finding yourself consumed by anxiety, anger, fear, or shame when thinking about political events—particularly in the context of the Trump administration—you’re not alone. These feelings can take a toll on your mental and emotional well-being, leaving you unsure of how to move forward.

But what if you could approach these emotions in a way that brings clarity and inner peace? Internal Family Systems (IFS) therapy offers a unique path to understanding the many voices inside us and how they respond to the political chaos around us. IFS doesn’t just help you cope—it allows you to build resilience and take empowered action in the face of uncertainty.

I’m Alex Ly, an IFS therapist based in the Bay Area, here to help you understand how Internal Family Systems (IFS) can be a powerful tool for navigating today’s intense political climate. Together, we can uncover clarity, cultivate balance, and build resilience in the face of uncertainty

Understanding IFS Therapy

At its core, Internal Family Systems (IFS) therapy is a way of understanding and healing the self. Unlike other therapeutic models, IFS embraces the idea that every person has multiple "parts" or subpersonalities within them, along with a core "Self" that holds the qualities of compassion, curiosity, and leadership.

Each part of us carries its own emotions and reactions, often surfacing during difficult situations. For instance: their intentions and help them heal—bringing greater balance to our internal world.

A Judgmental Part might lash out at those with opposing political views.
A Shameful Part could feel guilt for not being “active enough” in driving change.
An Overwhelmed Part may shut down, convinced that the world’s problems are insurmountable.
A Withdrawal Part might avoid the news or disengage entirely from discussions about current events.
An Outraged Part may experience intense anger and frustration over injustice, demanding immediate action.

Instead of silencing or suppressing these parts, Internal Family Systems (IFS) invites us to approach them with curiosity. By connecting with these parts, we can better understand their perspectives and navigate our inner world with greater compassion.

How the Political Climate Impacts Mental Health

The Trump administration and the broader political climate have sparked intense emotions across the spectrum. Whether it’s fear over the erosion of democratic norms, frustration with divisive rhetoric, or the exhaustion of constant negative news, it can feel like an emotional storm is brewing within.

Political stress is not just a passing discomfort—it can have lasting effects. Research shows it can contribute to chronic anxiety, disrupted sleep, and a diminished sense of hope for the future. For many, it also stirs deeper, more personal feelings—like the vulnerability of not feeling safe, the frustration of not being heard, or the helplessness of feeling out of control.

These struggles are deeply valid. This is where Internal Family Systems (IFS) therapy can help. By providing a space to explore and process these emotions, IFS allows you to navigate the political landscape with greater clarity, resilience, and compassion—for both yourself and others.

How IFS Can Help You Navigate Political Anxiety

IFS (Internal Family Systems) offers powerful tools for managing political stress by helping you understand and mediate between the different parts of yourself. Here’s how it can help in navigating today’s climate of political anxiety:

Understanding Your Parts

Feeling triggered by the news or social media? Those waves of anger, frustration, or shame aren’t random—they’re your internal parts trying to protect you. For example, an anxious part might be working overtime to "keep you alert" for potential dangers.

Through IFS, you can approach these parts with curiosity instead of judgment. What is your anxious part afraid of? What causes your angry part to react so strongly? By exploring these questions, you can start building a compassionate relationship with your inner world.

Reconnecting with Your Core Self

Amid the noise of external chaos and inner turmoil, your core Self serves as your anchor. This Self-energy embodies calmness, clarity, leadership, and hope. IFS helps you slow down and reconnect with this inner resource, empowering you to respond intentionally rather than react impulsively.

Balancing Action and Rest

It’s natural to feel the pull to act—whether that means protesting, contacting lawmakers, or volunteering. But it’s equally important to honor the parts of you that crave rest, compassion, and connection. IFS helps you strike a balance, allowing you to engage without burning out or feeling guilty for prioritizing your mental well-being.

Addressing Fear of the Future

Many of us carry deep fears about the future of our country. IFS provides space to acknowledge and validate these fears while fostering hope for meaningful change. By understanding where your fears come from, you can respond to them with confidence, grounded optimism, and a renewed sense of purpose.

Through IFS, you can navigate political stress with greater self-awareness, balance, and resilience—empowering you to face today’s challenges without losing touch with yourself.

Practical Ways to Integrate IFS in Coping with Political Stress

Integrating Internal Family Systems (IFS) concepts into your daily life can provide powerful tools to ease the emotional burden of today’s often divisive and overwhelming political climate. This compassionate approach allows you to better understand yourself and respond to challenges with more clarity, resilience, and kindness. Here’s how to get started:

Pause and Identify Your Parts

When political events or conversations feel overwhelming, take a moment to pause and notice the different parts of yourself that are reacting. For example, you might say, “I notice my overwhelmed part is taking over right now,” or “My frustrated part is really loud at this moment.” By labeling your emotions as “parts,” you create distance that allows for observation and reflection, rather than becoming consumed by the feelings themselves. This simple step helps you regain some control and creates room for understanding.

Approach with Curiosity, Not Judgment

Uncomfortable emotions can be hard to face, but rather than pushing them away or suppressing them, try engaging your parts with curiosity. Ask open-ended questions like, “What are you afraid will happen if I stay silent in this conversation? What do you need from me right now?” By becoming curious instead of critical, you can begin to understand the fears, needs, and motivations behind your emotional reactions. This practice fosters self-compassion and allows you to build a more harmonious relationship with yourself, even during tense or triggering situations.

Reconnect with Your Core Self

Your core Self is the calm, confident, and compassionate center of your being, and reconnecting with it can help you navigate emotional turbulence with greater ease. Grounding practices can help realign you with this inner strength. Consider meditation to quiet your mind, journaling to reflect on your values and intentions, or spending time in nature to feel more centered and balanced. These practices remind you of your capacity to handle difficult emotions and situations with grace.

Seek Professional Support

Managing the complex web of emotions that can arise in an unstable and polarizing world can be challenging, especially when you feel stuck or unsure how to move forward. Working with an IFS therapist can provide valuable guidance, tools, and a safe space to explore your inner world. A trained professional can help you identify and work with your parts more effectively, offering insights and support as you learn to navigate life's emotional challenges with greater confidence.

By practicing these steps, you can approach emotional challenges with increased self-awareness, clarity, and resilience. IFS is not about fixing yourself but about understanding and caring for all the parts of you, even the ones that feel difficult or uncomfortable. In doing so, you can create a greater sense of inner harmony that helps you stay grounded and present, no matter what’s happening in the world around you.

Why Your Self and Its Aspects Are Key to Navigating Political Anxiety

During times of political unrest and uncertainty, staying grounded in curiosity, compassion, and calmness is more important than ever. These qualities, rooted in your Self—the calm and wise core of who you are—can empower you to navigate challenges with clarity and resilience. Curiosity allows you to approach situations with an open mind, seeking to understand rather than judge. Compassion helps you connect with others, even those with opposing views, fostering empathy and meaningful dialogue. Calmness provides the clarity to hold difficult emotions like anger or fear without being overwhelmed, allowing you to respond thoughtfully rather than react impulsively.

By leading with curiosity, compassion, and calmness, you can engage with others more effectively, take intentional action where it matters, and maintain your inner balance. These qualities not only help you process uncertainty but also strengthen your ability to face challenges with confidence and wisdom. When you trust in these aspects of your Self, you discover the power to create connection, foster understanding, and find your own sense of empowerment amidst the chaos.

See an IFS Therapist Today! Schedule an Appointment!

The political climate can undoubtedly feel heavy, but healing and resilience are possible. By understanding your internal world through the lens of IFS therapy, you can create space to process emotions, nurture meaningful actions, and cultivate hope—even in uncertain times.

If you’re ready to dig deeper into your emotional responses to the political landscape, I’m here to help. My name is Alex Ly, and I’m a trauma-informed IFS therapist based in the Bay Area, specializing in helping adults who grapple with anxiety and overwhelm.

Schedule an appointment today to explore how IFS therapy can help you rediscover your balance and sense of agency. Together, we can help you move forward with clarity, connection, and courage.

About Alex Ly, IFS Therapist in the San Francisco Bay Area

Alex Ly is a compassionate and trauma-informed IFS (Internal Family Systems) therapist serving the San Francisco Bay Area, including in-person therapy in Fremont. With expertise in anxiety, trauma, and overwhelm, Alex helps clients uncover the roots of their emotional challenges and build balance, self-compassion, and agency.

As an Asian American therapist, Alex offers culturally sensitive care for clients from diverse backgrounds. He is also trained in Brainspotting, a powerful tool for processing trauma and releasing emotional burdens in a safe, supportive space. Whether you're managing anxiety, navigating past trauma, or seeking clarity, Alex provides a calm and welcoming space to support your healing journey.

If you’re seeking an anxiety, trauma, or specialized IFS and Brainspotting therapist near Fremont or the greater SF Bay Area, Alex’s compassionate approach may be the right fit. His dedication to fostering growth, connection, and resilience makes him a trusted partner in your healing process. Reach out today to begin your journey toward meaningful change.

Navigating Today's Political Climate and How IFS Therapy Can Help