How to Deal with Anxiety Caused by Politics
Politics can be overwhelming, especially when news cycles and social media keep us constantly updated with the latest breaking news. It can start to feel like political discussions are impossible to escape. Whether you are feeling anxious because of an election, a policy debate, or just the general state of the world, it is important to understand how to manage this anxiety and protect your mental health.
Why Does Politics Cause Anxiety?
Politics stir up a lot of emotions, including fear, anger, frustration, and helplessness. These emotions often trigger the body's fight-or-flight response, which can lead to physical symptoms such as increased heart rate, muscle tension, or even difficulty breathing.
The constant bombardment of political messages can make you feel like you have little control over the outcome, which is one of the key factors in anxiety. Fortunately, there are some steps you can take to protect your mental health.
1. Set Boundaries with News Consumption
One of the most effective ways to reduce anxiety is to set clear boundaries around your news consumption. Constantly checking news sites and social media or engaging in debates with others can overwhelm your mind and heighten your stress levels.
Consider limiting your exposure to the news. This could mean checking the news only once a day or unfollowing accounts that consistently post political content. If you are feeling particularly triggered, it may help to take a break from social media entirely.
2. Control What You Can Control
Focusing on things that are out of your control can make anxiety worse. Instead, focus on what you can control. You can stay informed without becoming overwhelmed, make your voice heard through voting or volunteering, and engage in discussions that are productive rather than combative.
By taking small, meaningful actions, you give yourself a sense of control and purpose. This can reduce feelings of helplessness and ease anxiety.
3. Learn Grounding Techniques
Grounding techniques are useful tools to turn off the political noise and help bring you back to the present moment when anxiety starts to take over. These techniques can help you regain control of your thoughts and calm your body. One simple technique is the "5-4-3-2-1" method, which involves focusing on your senses:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This exercise redirects your attention from anxious thoughts to physical sensations, which can help calm your mind and body.
4. Develop Healthy Communication Habits
It is easy to get caught up in political debates, especially when emotions are running high. If you find yourself in a conversation that feels heated or unproductive, take a step back. You do not need to engage in every argument or defend your beliefs in every conversation. It is okay to politely excuse yourself from a discussion or to simply say that you prefer not to discuss politics at that moment.
5. Talk with a Therapist
If anxiety caused by politics is interfering with your daily life, it could be helpful to seek support from a mental health professional. A therapist can work with you to identify the root causes of your anxiety and develop coping strategies that are specific to your situation. Therapy can provide a safe space to talk about your fears, explore your feelings, and develop healthy ways of managing stress.
Looking Forward
Anxiety caused by politics is common, especially in a world where the political climate feels increasingly intense. However, you can better manage your anxiety by setting boundaries, focusing on what you can control, practicing grounding techniques, and talking to an anxiety therapist.
Remember, you do not have to carry the weight of the world on your shoulders! By taking care of your mental health, you are in a better position to help support your community and your beliefs. To connect with a therapist to discuss your political anxiety, send me a message.