How to Manage Stress in a Polarized Political Environment

Within the last decade, society has politically split in two. Often, it’s more trouble trying to bridge the gap with our loved ones than it’s worth.

Whether you’re having debates at the dinner table, heated discussions on social media, or getting constant news alerts about the latest controversies, it’s easy to feel overwhelmed. Here are steps you can take to manage this stress and keep a sense of balance in your life.

Recognize your triggers

The first step in managing stress is understanding what specifically triggers your political anxiety. Is it scrolling through social media and seeing friends or family members post opposing viewpoints? Is it watching the news for too long?

Once you identify your triggers, you can start taking steps to mitigate their impact. For example, if social media is a significant stressor, consider limiting your time on the apps or unfollowing accounts that upset you.

Practice mindfulness and self-care

Mindfulness is an effective tool for managing stress, especially in a politically charged environment. Incorporate mindfulness practices into your daily routine.

This could be through meditation, yoga, deep breathing exercises, or even taking a quiet walk in nature. In addition to mindfulness, work on self-care. This includes getting enough sleep, eating a balanced diet, exercising regularly, and making time for hobbies you enjoy.

Set boundaries

This one is especially important if you have relationships with people on opposite sides of the political spectrum. This could mean deciding not to engage in certain conversations with certain people. It’s okay to avoid contentious debates that won’t lead to productive outcomes.

Communicate your boundaries clearly and respectfully. For instance, you might say, “I appreciate your perspective, but if politics gets brought up, I’m not staying for dinner.”

Focus on what you can control

It’s easy to feel helpless by the enormousness of political issues right now. However, focusing on what you can control can make you feel empowered. Instead of worrying about the entire political landscape, concentrate on areas where you can make a difference.

This might mean getting involved in local community initiatives, volunteering for causes you care about, donating to organizations doing good work, or simply staying informed about issues that matter to you. By taking action, even in small ways, you can channel your energy into something positive rather than allowing stress to take over.

Seek out positive connections

While it’s important to set boundaries, it’s equally important to seek out positive, supportive connections. Surround yourself with people who share your values and can engage in respectful, thought-provoking, constructive conversations.

These relationships can serve as a buffer against the stress of political polarization. Having a supportive community can help you feel less isolated and more understood.

Know when to unplug

We’re constantly exposed to anxiety-inducing news and social commentary. It’s important to be informed, but it’s also crucial to know when to step back.

Set specific times to check social media and stick to them. Avoid reading anything online right before bed, as this can interfere with your sleep and contribute to anxiety.

Try to be understanding

In a polarized political environment, it’s easy to get frustrated with those who hold opposing views. However, practicing compassion and working to understand others’ perspectives can reduce stress.

Try to remember that everyone has their reasons for believing what they do, often rooted in personal experiences and values. Approaching conversations with empathy can defuse tension and create a more respectful dialogue.

Is the political landscape stressing you out?

As election season is in full swing, you might be struggling more than usual. If you’re having a hard time making it through the day or are in constant arguments with your partner or family, consider talking to a therapist.

In therapy, you can learn coping strategies and communication techniques that help you protect your mental health.

To learn how to manage your stress around politics, please reach out to us.

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