For many people, political seasons are similar to a stressful rollercoaster because they are bombarded with societal demands and an abundance of information. Political anxiety is a genuine phenomenon, whether you find yourself worrying about elections or being overwhelmed with legal developments. Let’s settle in and maintain our composure as we navigate this crazy journey!
Knowing What Causes Political Anxiety
Political anxiety is more than merely tension related to elections or other political happenings. It often results from feeling overpowered by the divisiveness and ongoing strife that accompany political debate.
Does it seem like there will always be fighting?
Ophelia summed up what many of us go through when she said, “I think people on both sides are feeling it. It’s election year.”
Handling Political Anxiety and Divisiveness
Take Direct Action
Rather than disregarding your political sentiments, it’s imperative to address them head-on. Clarity may be obtained by allowing oneself to examine these emotions, whether by journaling or talking about them with close friends. Taking on these subjects head-on may often relieve some of the strain and give you the impression that you’re not keeping anything inside.
Speak Less and Listen More
Engage in active listening while discussing politics, particularly with those who disagree with you. Attempting to comprehend the viewpoint of another person might sometimes lessen tension and conflict.
We have some excellent frameworks for demonstrating that we are paying attention and comprehending what the other person is saying, thanks to motivational interviewing.
In motivational interviewing, reflective listening is all about really hearing and comprehending the other person. It occurs when you pay attentive attention and then summarize what you hear using your own words. This demonstrates your attention to detail and gives the recipient a sense of understanding and support. It functions as a kind of mirror, reflecting their emotions and words to give them a clearer view of the world. Here are some examples of how these reflections begin:
- “So you think that…”
- “That seems to be you.”
- You’re pondering whether…
In motivational interviewing, summarizing is like verbally congratulating someone. Here’s where you demonstrate to them that you’ve really listened by condensing what they’ve said into a tidy little package. It draws attention to their own words and ideas, giving them a sense of being heard and understood. Additionally, it keeps the discussion on course and goal-focused. Typically, they begin like this:
- “I’ll see if I understand this far.”
- This is what I have learned. Please let me know if I missed anything.
Pose Helpful Inquiries
When engaging in a contentious political discussion, stand back and begin by asking questions. “It’s really hard for people to be defensive when you’re asking them questions,” said Courage. This method not only reduces conflict but also promotes a more considerate and compassionate dialogue.
Encourage Interaction with People
Never forget that every political viewpoint has a person behind it. “If there is no variation in opinion or viewpoint, that can stalemate a relationship pretty quickly,” he said. Sometimes it’s beneficial to go beyond what someone is saying and what they may be experiencing because there is a genuine person behind those concerns and hopes. Consider the commonalities that bring you and other people together, rather than your differences.
Seven Strategies to Manage Political Anxiety
- Reduce Your Media Consumption
Constant exposure to the media might cause “political hysteria,” as Courage mockingly called it. Keeping informed in a balanced manner is essential. Ophelia and Courage recommended setting time limits for when you consume news, paying attention to the alerts on your phone, and tracking the amount of time you spend scrolling through depressing content. If you’re feeling overwhelmed by the urge to know everything that’s going on in the globe, going on a digital detox could also be beneficial.
Courage said that he likes summaries from several sources that provide you with information without being too overwhelming, like the podcast “The Daily” or a humorous news round-up from late-night programs.
- Establish clear limits and withdraw when necessary.
Setting limits is crucial, as Ophelia pointed out when she asked, “What boundaries need to be drawn? How can we manage these connections so that your mental health is taken care of? Establishing boundaries for what you will and won’t talk about may help you keep your mental health in check, particularly in situations when things might become heated. If a discussion becomes too passionate, it’s OK to end it.
If you find yourself in a heated discussion, some things you may say are:
- “I believe we simply hold different opinions about this matter.”
- “Please explain your perspective to me.”
- “I want to avoid arguing with you about this.”
- “You mentioned that _____ is significant to you,” I heard.
- “Is there another time we can talk about this?”
- “I believe we should discuss this when we’re not as angry.”
It helps to have a game plan in place if you’re heading to a dinner and you think there might be conflict. Some ideas include: having a story or updates ready to be told; trying to steer the conversation by asking others about topics that are neutral; or identifying some of the drama-free people who will be there and spending time with them.
- Pay Attention to What You Can Manage
One of Ophelia’s most famous and important pieces of advice was to “focus on what you can control and what you can’t.” Helplessness is typically the root cause of political distress. You may feel more in control of your life if you focus your attention on things you can really do, like volunteering, going to the polls, or joining neighborhood associations.
- Adore Your History
The significance of knowing and appreciating one’s heritage was highlighted by Courage, who said, “If I feel really good about where I came from, my culture, my community… it makes mental health come a bit easier.” Reestablishing a connection to your community or cultural origins may be a solid pillar for managing political stress.
- Vary the Sources of Information You Use
Courage just completed a year-long personal research project in which he examined the effects of ingesting news from various media sources. He broke up the twelve months into three-month chunks, spending three of those months just consuming news from Fox News, followed by three more months of CNN, and so on. Through meticulous journal-keeping and a graduate assistant’s analysis of his emotional and cognitive states, Courage discovered major cognitive biases and emotional manipulation. Fox News tended to inspire disdain, but CNN produced a never-ending sense of indignation that left viewers emotionally spent and desensitized.
Through this practice, Courage discovered that if you just depend on one news source, you will often end up with a skewed perspective from each channel, leading to both disinformation and underinformation. On the other hand, he believed that expanding the media sources he was watching improved his empathy and comprehension of many political viewpoints.
His practice shows how many viewpoints might lessen emotional manipulation and prejudice. You may get a more impartial assessment of the political scene by consulting a variety of reliable sources.
- Participate Locally
Participating in local politics may have a more direct influence and really make a difference. Involvement in the community, whether it be via town hall meetings or volunteer work, is a practical method to focus your political energies.
- Take Care of Yourself Despite the Political Madness
It’s important to pay attention to your emotional and mental demands. Exercise, mindfulness, and quality time with loved ones are examples of fundamental self-care practices that may sometimes be the most effective ways to lessen political anxiety. “Remember that this is something that every human era has dealt with,” said Courage.
Summary
You can handle political debates with greater poise and resilience and manage your political anxiety better by putting these tactics into practice. It is possible to participate in politics without allowing it to negatively impact your mental health if you use thoughtful techniques, empathy, and clear limits. As Lucas said, “Remember that in the end, we’re all humans. Remember our own humanity, the humanity in others.” Remain knowledgeable, show empathy, and look out for both you and people in your vicinity.