I’ve had clients recently tell me they don’t know why, but that they find themselves angrier, more irritable, less patient than they might normally be. They find this change in themselves confusing and upsetting, and often feel guilt and shame. When I explore things that are going on in their world, I often find in addition to their own direct life stressors, they are feeling overwhelmed, helpless, and exhausted by the news of the world they are often scrolling through on a daily basis.
In an era marked by constant social, political, and cultural changes, communities worldwide, and here at home, are experiencing a surge of stress, uncertainty, and emotional upheaval. Psychotherapists feel it as do their clients. Sometimes that can be tough to navigate. Whether it’s political polarization, elections, civil unrest, economic inequality, the global pandemic (including fear of more of them), homelessness, these events can deeply affect individuals and entire communities. The emotional toll can be overwhelming, but amidst the chaos, resilience can emerge. Resilience isn’t just about bouncing back from adversity; it’s about adapting, finding strength, and emerging stronger from challenges.
As a psychotherapist, one of the most vital roles we can play is to help individuals and communities foster resilience during times of crisis. By using evidence-based therapies, we can help individuals better understand and process the emotional and psychological impacts of social and political upheaval while building inner strength.
Understanding Resilience and Its Importance
Resilience is the ability to cope with and recover from adversity, stress, or difficult situations. However, in times of social or political upheaval, resilience becomes more than just personal strength—it extends to collective well-being. Communities that are resilient can weather the storms of turmoil by supporting one another, processing collective trauma, and adapting to new circumstances. This can be difficult in a highly individualistic society where so many feel lonely and isolated, and where big emotions are often stigmatized.
Fostering resilience within a community starts with acknowledging the emotional impact of social and political stressors. Many people experience a sense of loss, fear, frustration, isolation, and helplessness during times of upheaval, which can lead to feelings of disconnection, anxiety, grief, and depression. By providing support and mental health tools, we can help individuals process these emotions and create a foundation for growth, both personally and communally.
Grief Therapy and Traumatic Loss
One of the most profound emotional responses to social or political upheaval is grief. Communities may grieve not only individual losses but also collective losses—loss of safety, unity, trust, or hope. Grief therapy is essential in helping individuals and communities mourn these losses and find ways to heal.
Grief often arises in response to the loss of something deeply meaningful. This could include the death of loved ones, the loss of political stability, or the erosion of trust in institutions. In grief therapy, individuals are encouraged to express their emotions, process the loss, and move toward acceptance and growth when they feel ready. In the context of social or political turmoil, grief therapy helps individuals understand that it’s normal to feel sadness, anger, or confusion, and these emotions need to be fully processed in order to heal.
Traumatic Loss and Traumatic Growth Therapy goes a step further by addressing how individuals can grow and find meaning after experiencing trauma or significant loss. While loss can bring deep sorrow, it can also provide an opportunity for personal growth, a renewed sense of purpose, and a shift in priorities. By helping individuals process traumatic events and find meaning in their experience, therapy can also foster post-traumatic growth, allowing people to emerge from crises more resilient, connected, and self-aware.
Existential Therapy: Embracing Uncertainty and Finding Meaning
Times of social or political upheaval often challenge our worldview, causing us to question our beliefs, values, and sense of purpose. Existential therapy offers a powerful framework for understanding how individuals respond to the uncertainty and fear that arise in these situations.
Existential therapists explore questions like: “What is the meaning of my life in the face of chaos?” or “How can I find purpose in a world that feels increasingly divided?” This approach invites individuals to confront the reality of suffering and the lack of control we sometimes experience, while helping them discover personal agency and meaning despite the challenges.
In an existential lens, resilience is about learning to accept and work with life’s unpredictability and learning how to navigate uncertainty with a sense of purpose. Therapy can provide individuals with the tools to reinterpret their experience in a way that empowers them to move forward with courage and clarity, even in the midst of societal turmoil.
Attachment-Based Therapy: Strengthening Community Connections
Attachment-based therapy focuses on the importance of emotional bonds and relationships in shaping our well-being. During times of social or political upheaval, individuals often feel isolated, anxious, and disconnected from their support networks. Attachment-based therapy can help individuals strengthen their emotional connections with others, fostering a sense of security and resilience.
By exploring attachment styles—secure, anxious, or avoidant—therapists can help individuals understand how their early relationships influence their emotional responses to current events. Strengthening these connections can promote a sense of safety and trust, which is essential in navigating crises. Whether through support groups, family therapy, or community workshops, fostering healthy attachment within a community can provide the emotional stability needed to weather difficult times.
Narrative Therapy: Reframing the Story
Narrative therapy allows individuals to externalize their problems and reframe their personal stories. In times of crisis, many people feel like they are victims of circumstances, trapped in a narrative of helplessness. Narrative therapy helps individuals reshape the stories they tell themselves about their lives, encouraging them to take an active role in writing their own future.
When working with communities, narrative therapy offers a collective sense-making process. Communities facing social or political upheaval can develop a shared narrative that helps them make sense of the challenges they are facing. This narrative can serve as a powerful tool for healing and empowerment, allowing individuals to see themselves not as passive victims but as active participants in creating change.
Internal Family Systems (IFS): Healing Internal Conflict
Internal Family Systems (IFS) therapy posits that individuals have different “parts” within themselves, each with its own needs, emotions, and coping mechanisms. During times of social upheaval, these parts may be activated, leading to internal conflict, anxiety, or emotional shutdown. For example, the “inner critic” may emerge, creating feelings of shame or inadequacy in response to a political loss, while the “caretaker” part may take on the burden of trying to fix everything.
IFS helps individuals identify these parts, understand their underlying emotions, and integrate them in a healthier way. By fostering self-compassion and self-leadership, IFS helps individuals regain control over their internal landscape, allowing them to respond to external crises in a more grounded and resilient way.
Cognitive Behavioural Therapy (CBT): Managing Stress and Anxiety
In times of political or social upheaval, stress and anxiety often spike, leading to negative thought patterns and emotional distress. Cognitive Behavioural Therapy (CBT) is one of the most effective tools for managing these reactions. CBT helps individuals identify and challenge negative thought patterns, replacing them with healthier, more constructive beliefs.
For example, during periods of political uncertainty, individuals may experience catastrophic thinking, imagining the worst possible outcomes. CBT helps individuals recognize these cognitive distortions and reframe them in a more balanced way. By changing their thought patterns, individuals can reduce anxiety, improve emotional regulation, and develop more constructive responses to societal challenges.
Trauma-Informed Lens: Acknowledging the Impact of Collective Trauma
A trauma-informed lens is crucial when working with communities during times of social or political upheaval. The trauma caused by injustice, oppression, and violence can have profound and lasting effects on both individuals and entire communities. A trauma-informed approach focuses on creating safe, supportive environments where individuals can process their experiences without retraumatization.
Therapists using a trauma-informed approach prioritize safety, empowerment, and choice, ensuring that clients feel heard, validated, and respected throughout the therapeutic process. This approach is essential for fostering resilience in communities affected by social or political trauma, as it allows individuals to heal and grow in an environment that supports their emotional well-being.
Conclusion: Building Resilience for a Stronger Future
During times of social or political upheaval, fostering resilience in individuals and communities is crucial for healing and growth. By using evidence-based therapies , we can help individuals process their experiences, develop inner strength, and move toward a more resilient future.
As we navigate uncertainty and crisis, coming together as a community for mutual support can have a healing effect. Therapy can also be a powerful tool in this process, offering individuals and communities the tools they need to adapt, grow, and emerge stronger in the face of adversity.
If you’re feeling overwhelmed by social or political upheaval, reach out to a therapist today. Together, we can explore ways to foster resilience, healing, and growth in your life and community.
