Mental Health, Resiliency, and Political Unrest
It is no secret that we are living in a time of information overload and deep political division. The stress of daily the daily news cycle and following current world events can negatively impact one’s mental health. It can be difficult to find balance or find a space that feels safe to talk about certain topics. Research has shown that politics are a major stressor in people’s lives today, especially around election years. Many people are finding that the strife of differing opinions on either side of the aisle affects their social, emotional and physical wellbeing. It can even take a toll on personal relationships and work environments.
Disengaging entirely from it all may be tempting, but can have its own negative ramifications and certainly does not feel like an option for some. It is still important for many Americans to be informed and to participate in civic duties. The question then begs to be asked: Is there a way to stay informed and actively engaged in the democratic process, while still tending to our mental health?
The answer may just lie in the core tenants of resiliency and psychological flexibility. In the face of chronic stress and personal upheaval, we can strengthen the resiliency of our nervous systems by tending to practices that increase our coping skills and bolster the brain’s ability navigate distressing material. The magic happens when considering neuroplasticity – or the brain’s ability to learn and heal by forming new neural connections and modifying existing ones.
Here are some ways that you can help your brain adapt:
Self-Care
Promoting and fostering overall wellness can have a profound impact on our mental health! Make sure to schedule in time for activities that bring you joy as well as prioritizing sleep and regular movement. Behaviors that promote overall physical wellbeing will also bolster emotional and mental wellbeing. Getting enough sunlight, prioritizing whole food sources, and avoiding alcohol may all contribute to a more resilient nervous system.
Try Mindfulness
Mindfulness is a bit of a buzzword right now, but it can be a powerful tool for shifting out of the body’s stress response and back into a more regulated state. This can be helpful if we have just had a tense conversation with a loved one or consumed a difficult news headline. Mindful movement such as yoga, dancing, or walking can help the body resume homeostasis and return back to the present moment. Others may find breathing exercises or meditation to be helpful.
Try Connection
If you find that the political climate is fostering feelings of alienation or disconnection, it can be helpful to draw upon your support network. Relationships and social bonds run deep and can be a reminder that we are all connected. Try volunteering or joining a book club. Maybe ask your friend out for a coffee or a walk. Simple acts of intentional connection can cue the nervous system that you are safe. Engaging and investing in your community in a meaningful way can positively impact mental health, and can be a gratifying action step for those who resonate with activism.
Be Intentional About Media Intake
Constant doom-scrolling can damage our mental health regardless of what we are consuming. But in an election year, it can be particularly difficult to unplug from the constant stream of information. It can feel impossible to find the balance between staying informed and tipping into information overload. Set limits for yourself, and prioritize healthy boundaries surrounding media intake.
Accept What You Cannot Change or Control
Acceptance can be a wonderful tool for personal transformation, and is a core tenant of certain therapeutic modalities. Acceptance helps us understand that certain emotions and feelings are appropriate responses to the world around us, and denying or suppressing emotions about things we cannot change only serves to undermine wellbeing. Acceptance also sometimes requires us to understand what is within our own circle of control, and what may be outside of it. This may initially feel limiting, but through acceptance we each begin to understand our innate personal power and how to utilize it to improve upon the things within our circles of control.
Don’t Bottle It Up
Today’s social and cultural climate is tenuous. If you are feeling overwhelmed or having symptoms of depression or anxiety; don’t be afraid to reach out to someone for support. Talk to a family member or a friend, or make an appointment to talk to a therapist about how you are feeling. Remember that it is normal to feel sadness and grief when confronted with distressing information or world events outside our control. It can be painful to experience conflict in personal relationships or to bear witness social unrest. The important thing to remember is that you are not alone.
If you are in crisis or someone you know is in crisis, please call or text 988 to be connected to the Montana Suicide Prevention and Mental Health Crisis Lifeline.
Emily Hodge, MSW, SWLC
References
Building your resilience. (2020, February 1). https://www.apa.org. https://www.apa.org/topics/resilience/building-your-resilience
Ford, B. Q., Feinberg, M., Lassetter, B., Thai, S., & Gatchpazian, A. (2023). The political is personal: The costs of daily politics. Journal of personality and social psychology, 125(1), 1–28. https://doi.org/10.1037/pspa0000335 (Retraction published J Pers Soc Psychol. 2023 Sep;125(3):547. doi: 10.1037/pspa0000349)