Here’s what it will take to heal our national divisions — and ourselves

Many of us woke up Wednesday morning — if we slept at all — anxious about how to speak to our children, loved ones and how to feel ourselves.

The 2024 presidential election has left our country more polarized than ever. With now President-elect Donald Trump returning to the White House, many Americans are feeling angry, fearful and deeply concerned about the future. As a physician who has worked in health policy at the highest levels of government, I’ve seen firsthand how political divisions can impact people’s well-being.

I’ve also witnessed the resilience of the American people and our ability to come together in times of crisis. As we look ahead to the next four years, there are some key steps we can take to begin healing our national wounds and bridging the divides that threaten to tear us apart.

First, we need to recognize that the deep partisan polarization in our country didn’t start with Trump, and it won’t end with his re-election. The roots of our current divisions go back decades, fueled by economic inequality, cultural changes and an increasingly siloed media landscape. Trump’s inflammatory rhetoric and norm-breaking behavior have certainly exacerbated these divisions. But simply removing him from office was never going to be a panacea. We must address the underlying factors that have led so many Americans to feel angry, disenfranchised and disconnected from their fellow citizens.

That starts with rebuilding trust, in our institutions, in our democracy, and in each other. Trust in government and the media is at historic lows, with many Americans retreating into partisan echo chambers that reinforce their existing beliefs. We need to create more opportunities for genuine dialogue and understanding across political and cultural lines. This means getting out of our comfort zones and engaging respectfully with those who hold different views. It also requires a shared commitment to facts and truth, even when they challenge our preconceptions.

At the same time, we can’t ignore the very real policy differences and values that divide us as a nation. On issues from health care to immigration to climate change, there are fundamental disagreements about the role of government and the direction our country should take. These debates are a healthy and necessary part of democracy. But we must find ways to disagree without demonizing those on the other side or questioning their basic humanity and patriotism. 

As a doctor, I know that healing starts with treating the symptoms of here and now. When patients are presenting with symptoms that are consistent with grief reactions, post-traumatic stress and affective disorders, there are some simple practices I often suggest:

1. Take a news break: Allow yourself 1-2 hours away from all news and social media by putting the phone down and walking outside, rain or shine. This can help lower your stress levels and provide mental space.

2. Practice deep breathing: Try the 4-7-8 technique: Inhale for four counts, hold for seven, exhale for eight. Repeat 4 times. 

3. Use grounding exercises: Focus on your five senses to anchor yourself in the present moment. Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.

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4. Engage in physical activity: Even a short walk or some stretching can help reduce anxiety and improve mood.

5. Connect with supportive people: Reach out to friends or family who can offer comfort and understanding.

6. Practice self-compassion: Acknowledge your feelings without judgment. It’s OK to feel upset or anxious.

7. Focus on what you can control: Make a list of small, positive actions you can take in your community or personal life. 

Remember, it’s normal to feel strong emotions during this time. If your distress persists or interferes with daily functioning, don’t hesitate to seek professional help.

Ultimately, healing our national divisions will require sustained effort from leaders and citizens alike. We need a renewed commitment to civic education, community building and the shared values that have long united Americans across partisan lines. We must resist the forces seeking to pull us apart and remember that what we have in common as Americans is far greater than our differences.

The road ahead won’t be easy. But I remain optimistic about our ability to overcome this difficult moment and emerge as a stronger, more united nation. Time and again throughout our history, Americans have risen to meet grave challenges. By recommitting ourselves to our highest ideals and to each other, we can do so once again.