It is Normal to Feel Upset About Politics.
Did you watch that debate last night? Yikes.
And how did that make you feel? Was there tightness in your chest or a pit in your stomach? Did you feel anxious, sad, or disgusted? If you answered “yes” to any of those questions, you are probably in the majority. A huge percentage (83%) of respondents in a CBS News/YouGov survey, described the tone of the debate as “negative” (I wonder who those other 17% were that found it uplifting). At a time when many are desperately clinging to any semblance of hope, and when it seems like 2020 just can’t get any worse, it does. 2020 is the (difficult) gift that keeps on giving. And let me just say: It. Is. Exhausting. To make things worse, political anxiety can cause or exacerbate problems with sleep, elevated blood pressure, eating patterns, headaches, and other health conditions.
As a psychologist, I am no stranger to helping people navigate difficult emotions. This year has brought new challenges, though, as I am simultaneously experiencing many of the same stressors as my clients. Political anxiety, too, is nothing new, although in my lifetime the divisions among parties and factions seem to grow increasingly deeper. That being said, in 2016, my colleagues and I treated many, many clients (on both sides of the political aisle!), with pre- and post-election anxiety, fatigue, confusion, and even despair. And you know what? Even though their emotional reactions were valid, most of these individuals learned to more effectively cope with their difficult emotions. Humans are resilient. And although there is no magic pill for coping with political (or any form of) anxiety, there are a number of steps a person can take to improve their ability to tolerate the current intense political climate. Consider the following:
Be a thoughtful consumer of information. There is a lot of misleading, and sometimes downright nefarious, information out there. Follow reputable news sources to stick to the facts and keep yourself firmly grounded in reality.
Set boundaries around news consumption and social media. “Doomscrolling” is a thing, and it isn’t good, especially at night. I get it. I’ve been there.
Harness anxiety or anger and turn it into action. With an election around the corner, take steps now to figure out your voting plan, volunteer for your favorite candidate’s campaign, or donate money to a cause in which you believe.
Have conversations with like-minded people to get support and validation, but don’t overdo it. Being stuck in an echo chamber can further whip up your anxieties.
If you’re up for it, have a genuine political dialogue with someone you care about who has a different political persuasion. Most of us have a lot more in common than what divides us, and having difficult conversations is an important part of democracy and humanity. But again, don’t overdo it. Pay attention to how you’re feeling and politely end the conversation if it is too much for you.
Model respect and talk to your kids. Are you concerned your children are picking up on the wrong messages about how we should treat other people? In an age appropriate way, talk to them about what they are seeing, hearing, and thinking about what’s going on. You don’t have to – and shouldn’t – shy away from difficult conversations. Instead, consider this an opportunity to turn an otherwise disappointing situation into a teachable moment.
Adopt healthy sleeping and eating habits. “Emotional eating” and insomnia can be responses to stressors, so it is important to be extra vigilant about sleep hygiene and consumption of vegetables, fruits, and lean proteins while minimizing your snacking on junk foods.
Take a break. Recharge your emotional and physical batteries by engaging in some favorite (socially-distanced) activities and treating yourself to some rest & relaxation. We still have 3 more months left of 2020. You deserve some self-care.
Talk to a professional. There are an abundance of mental health providers offering telehealth services to help you meet your mental, emotional, and physical needs, whatever they may be.
