Navigating Political Stress to Improve Mental Health

Political news and discussions can be a huge source of stress and can lead to worsening depression and anxiety. Whether you’re a die-hard fan of a particular party or just feeling overwhelmed by the divisions in society, it can take a toll on your mental health. I’ve noticed that a lot of my friends, family, patients, and I myself are struggling with this.

So, here’s the thing: you can’t just let it overwhelm you and impact who you are and how you contribute to the world. You have to take steps to manage your stress and stay focused on what is important to you.

Here are some strategies that can assist you in navigating these challenging times:

Regulate Your Nervous System

Engaging in activities that soothe your nervous system can provide immediate relief from stress. Try incorporating these practices into your daily routine:

Deep Breathing: Simple techniques like box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) or diaphragmatic breathing (put one hand on your belly and the other on your chest; when you inhale, try to make the hand on your belly rise more than the hand on your chest) can calm your body's stress response.

Mindful Movement: Gentle exercises like yoga or Tai Chi can help release tension and promote relaxation. Strength training is another way to ground yourself in your body. Even a short walk focusing on your senses can be beneficial. Extra bonus if you can do these with others, outside or if it is especially fun.

Sensory Grounding: Engage your senses by focusing on what you can see, hear, touch, smell, and taste. This can bring you back to the present moment and reduce feelings of overwhelm. For example, hold a comforting object, savor a warm drink, wash your hands with a scented soap, take a cool shower, or pet an animal.

Spend Time Outside

Connecting with nature has a profound impact on our stress levels and overall well-being. We did not evolve to sit in front of screens in enclosed spaces.

Make an effort to:

Go for Walks: Explore local parks or simply stroll around your neighborhood. Notice the trees, the sky, and the sounds of nature. Notice the animals and the plants. Notice the people.

Sit in Nature: Find a peaceful spot to sit and observe your surroundings. Even a few minutes spent in nature can lower your heart rate and blood pressure.

Gardening: If you have the space, gardening can be a therapeutic activity that connects you with the earth and provides a sense of accomplishment. There is also evidence that the microbes in the soil can benefit your immune system.

Mindfully Socialize with Others

While political discussions can be a source of stress, maintaining social connections is essential for our well-being.

Focus on:

Connecting with Supportive People: Spend time with friends and family who uplift you and provide a sense of belonging. Engage in activities you enjoy together that aren't necessarily focused on politics. We evolved to be around others and our nervous systems naturally relax when we are with our tribe.

Limit Politically Charged Interactions: It's okay to set boundaries and avoid conversations that trigger stress or conflict. Politely steer the conversation towards other topics or take a break if needed.

Seek Out Diverse Perspectives (Respectfully): Engaging with people who hold different viewpoints can broaden your understanding, but ensure these interactions are respectful and constructive, not combative. Try to understand their perspectives. I often tell my kids, fire plus fire equals an inferno, try to contribute in a way that quenches the fire, not fuels it. When we understand others and their viewpoints, we have a better chance of helping them to respect other perspectives.

Avoid Too Much News and Social Media

The constant barrage of political news and opinions on social media can be overwhelming and contribute to feelings of anxiety and helplessness.

Consider:

Setting Time Limits: Decide on specific times of day to check the news and social media, and stick to those limits. Use your phone’s limit settings or app timers if necessary.

Choosing Your Sources Wisely: Be mindful of the sources you consume and prioritize reputable and balanced reporting.

Taking Breaks: Designate "news-free" and "social media-free" periods each day and even each week, especially before bed. Engage in other relaxing activities during this time.

Take Perspective

It's easy to get caught up in the immediacy and intensity of current events. Practicing perspective-taking can help reduce stress:

Focus on What You Can Control: Shift your energy towards actions you can take, such as volunteering, supporting causes you believe in, or engaging in local politics in a way that feels constructive.

Remember the Bigger Picture: Historical context can sometimes provide a broader understanding of current events and remind us that societies have faced challenges before.

Practice Gratitude: Focusing on the positive aspects of your life can help balance the negativity and rewire your brain. Keep a gratitude journal or simply take a few moments each day to appreciate the good things. You can also include it in your daily activities with your family, such as saying one thing you are grateful for at dinner with your kids or partner.

Managing stress related to the political climate is an ongoing process. By incorporating these strategies into your life, you can cultivate greater resilience and maintain your well-being in a challenging world. Remember to be kind to yourself and prioritize your mental health.