Takeaway:
Navigating the stress of election years can be overwhelming, but recognizing its impact on your mental health is a powerful first step. Therapy offers tools to manage this stress, helping you build resilience and maintain your well-being. By prioritizing self-care, setting personal boundaries, and seeking support, you can find balance amidst political turmoil. Remember, taking care of your mental health isn’t just about surviving election season—it’s about thriving through it. Embrace these strategies to stay grounded and empowered, no matter the political climate.
Election years are known for their heightened emotions, divisive rhetoric, and widespread uncertainty. Back in 2022, the APA's Stress in America poll found that 57% of people surveyed said that the presidential election was already a significant source of stress for them. The same survey found that 76% of Americans believed that the future of America is a significant source of stress, and 66% were stressed by the political climate. In fact, research has found that just thinking about politics makes people anxious, stressed, and unhappy.
Understanding Political Stress
Political stress refers to the emotional and psychological strain experienced by individuals due to their engagement with or exposure to political events, discourse, and uncertainties. It arises from the impact of political factors on personal beliefs, values, and well-being. This stress can manifest in various ways, including heightened anxiety, fear, frustration, and a sense of helplessness or uncertainty about the future.
Political stress often intensifies during periods of heightened political activity such as elections, social movements, or significant policy changes, affecting individuals' mental health and overall quality of life. During an election year, this stress is amplified by constant exposure to political campaigns, media coverage, debates, and discussions. Key factors contributing to political stress include:
1. Polarization and Division: The growing divide between political parties and ideologies can create an "us vs. them" mentality, leading to conflicts with friends, family, and colleagues.
2. Media Saturation: The 24-hour news cycle and social media platforms ensure that political content is omnipresent, making it difficult to escape from election-related information.
3. Uncertainty and Fear: Concerns about the future direction of the country, policies, and leadership can induce fear and anxiety.
4. Personal Investment: Many people feel a deep personal connection to political outcomes, believing that their values, rights, and well-being are at stake.
The Role of Therapy in Managing Political Stress
Therapy can play a crucial role in helping individuals cope with political stress during an election year. Several therapeutic approaches and techniques can be particularly effective:
1. Cognitive-Behavioral Therapy (CBT): CBT helps individuals identify and challenge negative thought patterns and beliefs related to politics. By reframing these thoughts, individuals can reduce anxiety and stress.
2. Mindfulness-Based Stress Reduction (MBSR): Mindfulness techniques, such as meditation and breathing exercises, can help individuals stay present and manage stress more effectively.
3. Dialectical Behavior Therapy (DBT): DBT combines cognitive-behavioral techniques with mindfulness, helping individuals regulate emotions and improve interpersonal relationships.
4. Psychodynamic Therapy: This approach explores underlying emotional conflicts and past experiences that may contribute to current political stress, promoting self-awareness and healing.
5. Supportive Therapy: Providing a safe and non-judgmental space for individuals to express their feelings and concerns about politics can be incredibly therapeutic.
Managing Politically Induced Stress
Prioritize your Well-being
A reliable way to handle stress—whether it's political or not—is through self-care. While we can't control everything around us, we can control how we deal with it.
Here are some tips:
● Take care of your body: Make sure you get enough sleep, eat well, and do some gentle exercise to help you feel better.
● Limit your news and social media use: Think about taking a break from social media or deleting your accounts. If you don't want to cut it out completely, log in and out each time to make yourself pause before using it. You can also adjust your feeds to show more non-political content. Set specific times for social media use, avoiding it before bed to help you unwind.
● Talk about non-political things: Find other important topics to focus on and include them in your daily activities and conversations.
● Practice mindfulness, meditation, or yoga: These activities can help you become more aware of your mind and body, and they are good for managing anxiety and depression.
● Stay in the present moment: Use your senses by taking a warm bath, cuddling with a pet, listening to uplifting music, or lighting a scented candle.
Develop your Ability to Handle Stress
Therapeutic skills useful in eating disorder recovery can also be applied to other uncomfortable and uncertain situations.
Consider using these coping statements:
● “Just because I have an urge doesn’t mean I need to act on it.”
● “It’s normal to feel [sad, angry, confused, etc.] about this situation. We can accept this moment just as it is.”
● “These emotions are difficult right now, but we will get through them.”
Additional coping statements:
● “I am capable of managing this feeling without letting it control me.”
● “It's okay to take things one step at a time.”
● “I have faced challenges before and have the strength to face this one too.”
Use your Self-Agency
Feeling powerless amid political turmoil is a common experience. Using self-agency to manage political stress involves taking proactive steps to assert control over your thoughts, actions, and emotions in response to political events.
Achieving self-agency involves several straightforward steps:
● Self-Awareness: Understand your strengths, weaknesses, values, and goals.
● Set Goals: Define clear objectives that align with your values and aspirations.
● Take Responsibility: Acknowledge accountability for your actions and decisions.
● Develop Resilience: Build the ability to adapt and bounce back from setbacks.
● Make Decisions: Actively choose courses of action that align with your goals and values.
● Practice Assertiveness: Advocate for yourself and communicate your needs effectively.
● Continuous Learning: Seek knowledge and skills that empower you to achieve your goals.
The aim isn’t necessarily to achieve immediate change but rather to recognize you can cultivate a strong sense of self-agency if you have a sense of control over your life and actions in facing political stress.
Be Aware of How Much Time you Spend Engaging with Political Content
Do you begin your day by reading political articles online, catching up on news podcasts while exercising, or browsing political updates on social media during your lunch break?
A University of Michigan article advises considering how consuming this content affects your emotions. If it causes anxiety or sadness, reduce your exposure to these sources.
They recommend paying attention to reliable and trustworthy sources, like official documents. This might be more helpful than spending time on trending topics on Twitter or participating in biased Facebook groups.
Stay Open to Learning From Different Viewpoints and Mind What you Share in Public
Imagine you're at a family gathering and politics come up. What might initially seem daunting can be seen as a chance to learn.
People have their reasons for their beliefs, and unless you ask and listen, you may never understand why. This interaction might also introduce you to new topics or perspectives. If you're unfamiliar with something that's brought up, ask questions about it. Find out where they learned about it or why it matters to them. Expecting differing opinions, rather than assuming everyone shares your views, can prepare you for tough conversations and prevent disappointment.
Having balanced, respectful discussions can help you understand different perspectives. Armed with knowledge and empathy, this can ultimately reduce political stress.
Remember to be mindful of what you share in public settings. Setting boundaries for yourself helps maintain personal integrity and respect for others' views. This includes being selective about the information you disclose and the conversations you choose to engage in. Decide beforehand what topics you are comfortable discussing and which ones you prefer to avoid. By setting these limits, you can navigate conversations more confidently and maintain a respectful dialogue.
Conclusion
In conclusion, navigating political stress during an election year requires understanding, resilience, and proactive self-care. Therapy offers invaluable tools and strategies to manage these challenges effectively amidst divisive political climates and all of life’s stressors.
If you find yourself overwhelmed by political stress, consider reaching out to a therapist who specializes in stress management or cognitive behavioral therapy. They can provide personalized guidance and techniques to help you navigate political discussions, manage anxiety, and foster constructive dialogue.
Remember, your mental health is a priority. Seeking therapy is a proactive step towards maintaining emotional balance and resilience during challenging times. Take charge of your well-being and explore how therapy can empower you to navigate political stress with greater ease and clarity.
Want Assistance Coping with Polictical Stress?
If you live in Texas, New York, or California and you're ready to take control of your mental health during this election year, please reach out. Contact me for a free consultation and discover the support and strategies that can make a meaningful difference in your life.
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