It’s not just you. Not by a long shot. Therapists say more than half of their clients bring up politics during a session now. It seems that just about everyone is struggling with the state of our nation and the world right now. So no, it’s not just you.
Therapist Emily Key, MA, LMFTA, APTT-C has some advice if you are feeling overwhelmed:
- Limit your intake of news to what feels safe (Maybe seek out trusted and factual sources of news as opposed to TikTok and Instagram where content is framed to create a reaction) or change habits to do a once a day check-in on what’s happening.
- Stress can affect a person’s health, so notice what is happening in your body on days when you are more fixated on political issues vs. when you are not. Key says, this is important information to keep you healthy.
- Make space that doesn’t include political talk. Take a walk, hang out with a pet, get lost in a book. She also says it’s important to build things into your routine that help you cope and physically release the stress that you are holding (work out, stretch, yoga, pickleball).
Key also says to practice radical acceptance. No, that doesn’t mean you have to sit back and accept what is happening in our country. But it is important to ground yourself in what you are capable of controlling.
Reframe thoughts and reactions to prevent emotional spiral. For example, instead of thinking “This is outrageous, I can’t believe this is real”, try “This political decision was made. I strongly disagree with it, and I feel (angry, scared, etc.), but this is the reality right now and I am focusing on what I am capable of controlling”.
Allow yourself to experience the emotions that come up and validate them, rather than bottling them up.
Key admits this is difficult in relationships with people with whom you disagree with politically. “It’s tough”, she says, “but accepting that others see the world differently can actually reduce stress”. You don’t have to agree, but you also don’t have to spiral every time someone shares a view you find appalling. Creating your own boundaries gives you the power to protect yourself. Key says those boundaries may look like responding with compassion or creating boundaries or distance – whatever works for your own mental health.
Key explains that anger is designed to empower us, but it’s a slippery slope. “It can empower us into an unhealthy and harmful space. Take that energy, activation and passion toward something actionable.”
And when you truly need a break, Key recommends trying Insight Timer. “It’s a phenomenal resource with all different types of mindfulness and grounding practices to try” – even if you only have 5 minutes!
And should you need it, therapists are always an option. If you feel like your life is defined by a feeling of anxiety or dread, politics is impacting your relationships and day to day functions, or your coping mechanisms aren’t working, Key says that is the time to reach out to a therapist.
Take Action
- Focus on being aware of what causes you to spiral and what makes you feel better. Look for ways to engage that feel healthy for you.
