Forest Benedict, LMFT

The aftermath of the election has left millions of people feeling devastated, terrified, and angry. If you’re among those struggling with these emotions, know that your feelings are entirely normal. In times like these, Internal Family Systems (IFS) offers a powerful approach to both validate your feelings and connect you with a deeper sense of calm and courage, transforming political anxiety into a source of inner strength.

IFS is a therapeutic model that helps us understand and embrace the different “parts” of ourselves that respond to stress and fear in reaction to current events. At the heart of IFS is the Self, a core state within each of us that embodies calm, clarity, and compassion. Through IFS, we can access this Self to guide and soothe our fearful and angry parts, fostering resilience and a sense of safety that endures even in uncertain times.

Here’s how IFS can help you listen to and honor your emotions during this challenging period, ultimately guiding you toward a place of grounded strength and compassion:

1. Listening to Terrified and Angry Parts with Compassion

If the election results have you feeling angry, scared, or anxious, it’s likely that several parts of you are reacting to these events in their own ways. You may have a part that feels terrified of the future, another that’s angry about the political landscape, and perhaps an overwhelmed part that feels it can’t cope with the uncertainty. IFS provides a gentle and structured way to give each of these parts a voice.

By tuning into these parts with compassion and curiosity, you send a powerful message of acceptance to yourself. Each part has valid feelings, and by honoring these, you reduce internal tension and anxiety. Instead of ignoring or repressing these parts, IFS invites you to embrace them, creating a sense of internal harmony and peace.

2. Finding Strength and Courage in Self

In IFS, the Self is the calm, compassionate core within you that can lead even in times of high stress. When election outcomes spark intense emotions, connecting with your Self enables you to hold space for these feelings, bringing both courage and stability to the experience. By guiding your fearful and angry parts from this core Self, you can create an inner environment that feels safe and grounded, even amid uncertainty.

Connecting with Self doesn’t mean silencing your parts (see this post to learn more). Instead, it’s about leading with calmness, so your parts can feel acknowledged and supported. This approach transforms terror and rage into a calm, powerful resolve, letting you respond to political anxiety from a place of strength and purpose.

3. Turning Fear into Purposeful Action

Political anxiety can lead us to feel powerless or frozen in fear. With IFS, you can work with your fearful parts in a way that allows you to turn this fear into positive action. By listening and attending to the concerns of your fearful parts, you help alleviate their intensity, allowing you to focus on actions that align with your values and goals.

With guidance from Self, you can make choices driven by courage rather than reactivity. This might involve staying informed, supporting causes you believe in, volunteering, or offering compassion to those who feel similarly. Instead of feeling trapped in fear, you can transform it into purpose and action, grounded in a sense of empowerment.

4. Creating an Inner Sense of Safety

When external events feel uncertain or threatening, it’s essential to cultivate a sense of safety within. Through IFS, you can create an internal environment where all parts feel seen and supported, giving them a sense of security even when the world feels unpredictable. By acknowledging your parts’ fears and offering them reassurance, you build an inner refuge of peace that doesn’t rely on external circumstances.

This inner safety allows you to stay grounded, even when confronted by unsettling news or stressful events. It gives you a place to return to—a reminder that your inner world can remain calm and connected, no matter what’s happening outside.

5. Embodying Compassion and Courage for Others

The power of IFS isn’t only internal. By nurturing compassion and courage within yourself, you become a beacon of support for others who may be struggling with similar feelings. When you’re grounded and calm, you can hold space for those around you who may be overwhelmed by the same political anxiety. This ripple effect of compassion creates a sense of community, helping others find strength in uncertain times.

Read Be Gentle With Yourselves Today: An Election Day Self-Compassion Invitation and Effortless Mindfulness for Election Season: Manage Stress & Emotions with Ease and Triggered by the Election? How IFS Can Help You Find Calm & Compassion Amidst the Chaos and Why Trying to Calm Down Your Anxiety Doesn’t Work: An IFS Perspective on Listening to Your Parts for additional tips.

Start Your Journey with IFS

If political anxiety is overwhelming you, IFS offers a path to reconnect with your inner strength. This practice of listening to your parts, grounding in your Self, and embodying compassion and courage can create a deep sense of inner stability. When you transform fear into purpose and build a sanctuary of calm within, you not only strengthen yourself but also become a source of strength for others.

By tapping into IFS, you can cultivate resilience, create safety within, and meet the challenges of these times with compassion and courage. Your Self is there, ready to support you—and the world needs that strength now more than ever. If you’re feeling called to explore this journey, consider reaching out to me or another trained IFS practitioner for skilled support. Together, we can guide you toward a deeper connection with yourself and a place of greater peace.

In compassionate support,
Forest Benedict, LMFT

For more articles on self-connection, codependency, religious trauma, CPTSD, IFS, connection, healing, and beyond, I invite you to check out my blog and follow for future posts here.

*Created with the assistance of AI