3 Tips for Managing Political Anxiety

The reality of our upcoming election is everywhere - on social media, commercials on TV, yard signs when you’re walking your dog, and news articles that pop up automatically on our phones each morning. Politics can be very personal, and often very polarized, creating increased symptoms of anxiety in times where elections are pending. Here are some strategies for managing the extra stress this season: 

1. Understand and Have Compassion for Your Anxiety  

In this election especially, there are many valid reasons for having strong reactions surrounding politics. There are many issues at stake including LGBTQ+ rights, women’s rights, weapon reform, immigration, among many others. Take time to have compassion when you find yourself feeling anxious or stressed, understand the issues that are important to you. For me, this includes my experiences with women’s rights, loss that I have personally experienced from gun violence, and loved ones I support who have dealt with multiple forms of injustices. 

Having compassion while we are noticing increased symptoms is a mindful approach to taking care of ourselves. This can also include somatic practices (tuning into your body) to be aware of your reactions - spending five minutes doing a body scan, or deep breathing. Specific interventions such as EFT (Emotional Freedom Technique, which involves tapping on specific acupressure points to relieve distress) with a trained professional can be helpful. 

2. Know How to Manage Anxiety

Once we have taken time to understand our anxious responses, there are helpful steps on how to manage the level of anxiety we are noticing. Some approaches include the following:

• Movement
  Exercise and moving our body can be a wonderful way to regulate our nervous system and decrease anxiety symptoms. This can include going to the gym, going for walks, yoga, dance parties in the kitchen, or any other form of movement you prefer. 

• Creating Boundaries
  Utilizing boundaries, especially during this season, can be essential for self care. Everyone’s need for boundaries will look different, so notice when you are past your point of managing your emotions and take a break. Limit social media and news exposure by logging off for periods of time, decline conversations that will increase your anxiety, and do something you enjoy that focuses your mind. Gardening, playing sports, socializing or listening to music can be helpful activities that do not focus on our current political climate. 

3. Find Small Action Steps You Can Take

Anxiety thrives on keeping us in our stress response (fight, flight, freeze, or fawn). One way to cope with this is to take small action steps toward change you would like to support. This can be anything from

• doing your own research on topics important to you
• calling your representatives
• signing petitions
• donating, or
• getting involved in community advocacy in your area.

There are many ways to get involved, which helps us move the anxious energy toward pieces of the stress that we can control, and can regulate our nervous system response. 

Politics, and especially our current political climate, can be very stressful and often increase symptoms of anxiety. If you would like additional support managing these topics, or other stressors, reach out to one of our wonderful Lifeologie therapists today! At Lifeologie Counseling Grand Rapids in Ada, I specialize in working with older adolescents and adults who are struggling with anxiety, depression, stress, substance abuse, and trauma. In Michigan, you can reach out at (616) 929-0248 to book a therapy session with me virtually or in person. Elsewhere, search by specialty or location to find a creative, compassionate Lifeologie therapist near you.