Politics can be a significant stressor for many that is difficult to ignore. Coping during a politically charged climate can be really challenging, especially when emotions and opinions are so strong. It’s easy to feel overwhelmed, anxious, and hopeless about the future. It is especially important to be aware of how politics impacts your well-being. Research has shown that adaptive coping strategies play a direct protective role of overall well-being. (El Khoury-Malhame et al., 2024)

Here are a few strategies that might help you cope:

1. Set Boundaries with Information: Constant news cycles and social media can heighten stress and anxiety. It’s okay to step back and limit your exposure to certain news outlets or topics. Curate your news sources to include ones that feel balanced, and consider taking breaks from social media to give yourself a mental reset.
2. Focus on What You Can Control: Political landscapes can often feel like they’re out of our hands. Instead of getting lost in the bigger picture, focus on areas where you can make a difference and what’s in your control. That could be through your community, volunteering, protesting, or having meaningful conversations with those around you.
3. Practice Self-Care: Engage in activities that help you relax and recharge, whether it’s exercise, reading, cooking your favorite dish, or spending time with loved ones. Take time to check in with yourself and acknowledge your feelings without judgment.
4. Seek Support: Having conversations with people who share your views can be comforting, but it can also help to talk to others with differing perspectives (if possible). Healthy debates and listening to different viewpoints might reduce feelings of isolation and create opportunities for understanding.
5. Stay Grounded in Your Values: In turbulent times, it can be easy to feel like you’re losing sight of your beliefs or getting pulled in many directions. Take time to remind yourself of your core values, and allow those to guide your actions and responses. Finding your center can provide a sense of peace amidst the chaos.
6. Practice Mindfulness: Being present in the moment helps reduce anxiety and helps you stay focused on what matters right now. Using the five senses can be helpful in practicing mindfulness during various activities such as eating, exercising, cooking, and cleaning. Meditation, deep breathing exercises, or even just paying attention to your surroundings can help quiet the noise.
7. Channel Emotions into Action: If you’re feeling frustrated or passionate about something, find ways to express those feelings constructively. Volunteering, writing, or even engaging in peaceful protests can help you feel like you’re part of something positive, rather than helpless.

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References

El Khoury-Malhame, M., Bou Malhab, S., Chaaya, R., Sfeir, M., & El Khoury, S. (2024). Coping during socio-political uncertainty. Frontiers in psychiatry, 14, 1267603. https://doi.org/10.3389/fpsyt.2023.1267603