By: Alex DeWoskin, LCSW
Many people feel this time in the country is the lowest point in U.S. history that they can personally remember. The highly divisive nature of the political climate and events across the country has created “political anxiety” regardless of party or political affiliation. For some people, political anxiety is related to fears about what will happen under a particular administration. While others may be affected by the opposition to their own beliefs and ideals.
Politics have always been stressful, but over the past couple of years, the future of our nation has caused Americans more stress than many other topics. There’s always going to be some level of friction in a healthy government where there are multiple political perspectives. However, the place we find our society right now is anything but healthy.
It has much to do with the combative, chaotic environment; twenty-four-hour-a-day news coverage in print, radio, online and on social media; the attitudes of people; and the ways we’re constantly bombarded with negative news story after negative news story.
Worry about safety, discrimination, inclusivity, and current events often leads people to check news and social media sites more frequently out of a desire to stay informed. This increased vigilance may actually result in the opposite effect of feeling more in control In fact, it may lead to increased worry and have very real impacts on the well-being of people professionally, socially, relationally, and physically.
Symptoms like headaches, insomnia, digestive issues, muscle tension, unproductivity, irritability, fatigue, anxiety and depression are common when experiencing high levels of stress. And, in extreme cases unchecked, heightened anxiety could lead to heart disease and high blood pressure.
In addition, some may also experience strain in interpersonal relationships especially if there is political conflict with loved ones. This can leave people feeling angry, misunderstood, ignored, and even isolated.
So, what can you do to help navigate this stressful time? First, it’s important to develop a game plan by identifying your own personal sources of stress and recognizing how you typically respond. Because, no matter how stressed we may feel, we can learn how to cope. Here are some tools we can implement to better manage this uniquely stressful time.
- Stay informed, but know your limits.Consider how much time you are spending exposing yourself to news and how all that information is affecting you. If you are preoccupied, it’s interfering with your daily life, you’re feeling stressed or overwhelmed, this may be an indication to cut back on your news intake and limit social media discussions. This doesn’t mean becoming totally uninformed about what’s happening in the world around you. Setting specific boundaries around exposure may allow you healthy You can use this time to focus on something enjoyable, such as a hobby, exercise, or spending time with family and friends. Sometimes a little bit of ignorance is bliss.
- Practice mindfulness and solace. More and more people are turning to activities like yoga, meditation, and massage to unwind and recharge. Research shows meditation can help to manage stress and alleviate its symptoms such as anxiety and trouble sleeping. These activities can also help you connect to the present moment where you can find some peace. Faith-based organizations and other community organizations can also provide vital emotional and spiritual support during stressful times.
- Get involved. Feeling helpless to affect change can be stressful and discouraging. That’s why getting involved can be so empowering: it helps you take back control. Joining a political party or local politics, voting, calling political representatives to make opinions known, participating in protests, volunteering, or participating in activism can help you feel a sense of accomplishment and purpose.These activities also connect communities of like-minded people, which helps to feel you have a voice. Identify issues that are important to you, and research organizations that work on those issues. Being politically active can not only help contribute to change but often provides a sense of self-efficacy and hope while reducing feelings of helplessness. And, acts of kindness can lift your own mood as well as other people’s.
- Find commonalities with others.We come into contact with people every day whose beliefs differ from our own. We can choose try to identify commonalities within your different views. Empathy can create strong bonds. Thus, being open to hearing other people’s stories and perspectives and maybe even validate how they feel goes a long way, even if you disagree. Empathy can help us tolerate or understand people with different views and even lead to working together toward common goals. But, if you simply find it too difficult to discuss political issues calmly and constructively, then it may be just the best decision to disengage from the conversation.
- Connect with family and friends. Connect with family and friends and make it a point to not discuss politics. Instead, focus on each other. Lean on loved ones. Spend your time grounded in reality, laugh, and support. You’ll find that you feel much more engaged in what’s happening around you.
- Simplify Your Life. If you’re like most people, you have a lot going on. By simplifying, you can remove unnecessary stress and refocus your mind on the things that matter. Try decluttering your physical environment. Organize closets, give clothing or items away to charity that you no longer use. Try clearing your schedule of commitments that aren’t integral to your life. Then fill that free time doing the things you enjoy. Don’t feel like you always have to be doing something. Sometimes, doing nothing is doing something especially, if it is reenergizing or relaxing to you like watching TV or reading a book or even sitting in silence and reflecting on your thoughts.
- Take care of yourself.Because stress can have a physical and emotional impact on your overall health, find activities and behaviors you enjoy to help you recharge and reduce your stress, such as exercising, getting enough sleep and relaxation, eating healthy foods, and hobbies. Avoid ineffective coping mechanisms such as alcohol and substances use. Physical activity can help boost your mood, ease stress and improve symptoms associated with poor mental health.
When political anxiety or stress interferes with an individual’s ability to function and starts to interfere with daily routines or if you are unable to manage stress on your own, it it may be beneficial to consider seeking help from a qualified mental health professional. A professional therapy or counseling environment can provide a safe and supportive space for people to process and understand their thoughts and feelings.
These professionals are trained to understand the connection between the mind and body, help you to identify problem areas, and develop an action plan for change. Therapists not only provide a compassionate ear, they are also often able to teach coping methods to improve one’s overall sense of well-being.
