Navigating Election Anxiety as a Queer HSP
An ACT-Based Approach to the 2024 Presidential Race
As we head into the 2024 presidential election, many of us in the LGBTQIA+ and Highly Sensitive Person (HSP) communities are feeling the weight of the political climate. The stakes feel impossibly high. The fear of policy changes, increased discrimination, and the general atmosphere of division can leave us feeling overwhelmed and helpless.
If you’re a highly sensitive person, you may be feeling these anxieties even more intensely, absorbing the collective fears and anxieties around you. And if you're queer, the fear of having your rights and safety threatened is not just hypothetical—it's lived, it's real, and it weighs heavily on your heart and mind.
In times like these, it can feel like we are constantly stuck in a fight-flight-freeze response, overwhelmed by the magnitude of what could happen. However, there is a way to approach this political anxiety using the principles of Acceptance and Commitment Therapy (ACT). ACT invites us to lean into discomfort, accept the emotions we feel, and make room for our values to guide us—especially in moments when things feel uncontrollable.
Let’s talk about how we can navigate this anxiety from an ACT lens, centering your identity and lived experience as both a queer individual and an HSP.
1. Acceptance: Leaning into the Anxiety
The political climate today can stir up intense feelings—fear, anger, grief, and despair. Many of us are scared of losing hard-won rights, facing increased marginalization, or witnessing the further polarization of our communities. ACT teaches us to accept these emotions as they arise. Not to push them away or ignore them, but to acknowledge them and hold space for them.
What does that mean practically?
It means that your fear and anxiety are understandable and valid, especially given the current environment. By accepting that these feelings are part of your experience right now, you can reduce the struggle of trying to control them. Rather than asking yourself, "How can I stop feeling anxious?" ask, "Can I allow myself to feel this anxiety, knowing it’s part of being human, and especially part of being a deeply caring person?"
Acceptance doesn't mean resignation or passivity. It means creating space for those feelings, so you don’t drown in them. By not fighting against your emotions, you free up energy to focus on what matters most to you.
2. Defusion: Getting Unstuck from Your Thoughts
Election anxiety can generate a constant stream of catastrophic thinking: What if my rights are taken away? What if I lose access to gender-affirming care? What if hate crimes escalate? What if things get even worse? These are legitimate concerns we face, but when we get stuck in this cycle of "what if" thinking, it can become paralyzing.
In ACT, we practice what is called defusion, which means learning to observe our thoughts without getting entangled in them. Think of your anxious thoughts as passing clouds in the sky. Instead of attaching to each one, we can notice them, name them, and let them pass. Acknowledge, "Here’s my mind telling me things are hopeless again," rather than "Everything is hopeless."
When you notice yourself spiraling, you can gently step back and say, “This is my brain trying to keep me safe by imagining the worst outcomes.” And then ask, “Does this thought serve me? Does getting stuck here help me live a life aligned with my values?” By stepping outside the thought, you can choose how to respond, rather than letting anxiety dictate your actions.
3. Values: Connecting to What Matters
As queer, highly sensitive individuals, we are often driven by deep values of authenticity, justice, and compassion. In moments of political tension, when fear is running high, it’s easy to lose touch with these values. However, ACT encourages us to focus on what is within our control: living in alignment with our values, no matter what is happening externally.
Take a moment to reflect on your values: What kind of person do you want to be in this difficult moment? How can you live authentically and with integrity, even when the future feels uncertain? For some, this might mean engaging in activism or supporting fellow marginalized communities. For others, it might mean caring for your own mental and emotional well-being, so you can continue to show up for yourself and your community.
Focusing on values rather than outcomes can help ease the sense of helplessness. You may not be able to single-handedly change the election results, but you can control how you live in response to the world around you. Never underestimate the power of one person taking values-aligned action. We will never get to see the full extent of the small ripples we make. Whether that’s by being kind, standing up for others, or simply maintaining your mental health, these actions, grounded in your values, will help anchor you through the chaos.
4. Committed Action: Small, Meaningful Steps
ACT emphasizes the importance of taking committed action aligned with your values, even when it feels hard. This could look like voting, volunteering, engaging in activism, or simply having meaningful conversations about the issues that matter to you.
If activism feels overwhelming right now, that’s okay. You can start small. Maybe it’s as simple as checking in with friends or donating to causes that support LGBTQIA+ rights. Maybe it’s engaging in self-care practices (self-care goes beyond individual care, it is truly about community) that keep you grounded so you can stay resilient in the long run. Remember, the goal isn’t to solve every problem, but to take steps—no matter how small—that reflect your commitment to your values.
5. Self-Compassion: Caring for Yourself in Turbulent Times
As a queer HSP, you feel things deeply, and that’s both a gift and a challenge. This sensitivity allows you to connect with others, but it also means that political turmoil can hit especially hard. In these moments, it’s vital to practice self-compassion. This might mean giving yourself permission to step away from social media, take breaks from the news, or spend time with loved ones who provide you with a sense of safety.
It’s also okay to feel overwhelmed. There is no "right" way to navigate this moment, and the pressure to be constantly engaged can itself become a source of stress. Remind yourself that you are doing the best you can in a difficult situation. Let yourself off the hook when it comes to perfectionism or feeling like you have to "do it all."
Self-compassion connects you to the deeper human experience. It allows you to turn toward your own pain and suffering with kindness and gentleness mindfully, without judgement. These feelings of anger, fear, grief, despair, are not things to be thrown aside, ignored or buried with the idea that, “I shouldn’t be feeling this way.” Your experience is valid, your pain and suffering need care, too.
Final Thoughts
The 2024 election, like others before it, brings immense fear, anxiety, and uncertainty, especially for those of us in marginalized communities. Through the lens of Acceptance and Commitment Therapy (ACT), we can approach this anxiety with greater self-compassion, acceptance, and clarity. Rather than being completely swept away by fear, we can focus on what matters most: our values, our community, and our well-being.
In the face of uncertainty, remember that you are not alone. You are part of a resilient, loving, and powerful community. And while the political climate may feel daunting, you have the tools to navigate this anxiety while staying true to yourself.
Take a deep breath. Allow space for your emotions. Connect with your values. And know that, no matter what happens, your existence, your truth, and your journey are worth fighting for.
Stay grounded. Stay compassionate. Stay connected.
If you’re struggling with election anxiety, reach out for support. Therapy can be a valuable space to process these complex emotions and help you navigate the next steps with more clarity and calm. Together, we can build the inner resilience needed to weather this storm.