7 Steps for Dealing with Political Anxiety – Episode 496

There is a high level of political anxiety in our country. According the American Psychological Association, 77% of Americans cite the future of our country as a significant source of stress. The 24/7 news cycle, social media and extreme political polarization are major causes. Uncertainty, rapid and overwhelming change, and distressing current events can cause us to obsessively check our devices for news updates, keeping us stuck in an anxiety loop.

However, we can be well informed and active without being paralyzed with fear. In this episode, Ted give 7 practical steps that will help you feel centered, grounded and safe while continuing to be well informed.

If you are having trouble managing the overwhelming amount of information coming your way, listen or watch this episode.

Listen to this podcast episode now:

What is political anxiety?

Political anxiety is a chronic, situational response to political events, policy shifts, elections, or societal polarization, characterized by fear, helplessness, and worry. It frequently causes insomnia, irritability, and, in severe cases, feelings of depression. Many folks are experiencing emotional exhaustion and social withdrawal – the desire to check out and not be around other people.

As with most types of anxiety, physical symptoms can include headaches, gastrointestinal issues, tension in the body, headaches and an inability to focus or concentrate.

Emotional symptoms may also include feelings of hopelessness. obsessive thoughts, anger, and helplessness.

For people with a history of trauma, caused by violence, spousal abuse or domination and/or physical or verbal abuse, what’s happening in our country can be extremely triggering. The assumption here, of course, is that the trigger for anxiety is being aware of and paying attention  to what is happening in our country and in the world.

I want to make something very clear: I am very concerned about what is happening in our country. The immigration raids creating fear and intimidation, the recent deaths of Alex Pretti and Renee Good, widespread protests, and the polarization and division in our country are distressing developments regardless of what side of the political divide you are on.

In my practice, over the past year. I’ve had many people from both sides come to me with a high level of concern, worry and anxiety about the future of our country.

According to the American Psychological Association:

“More than 7 in 10 adults reported the future of our nation (77%) as a significant source of stress in their lives, making it the most common source of significant stress in this year’s survey. The economy was the second most common, with 73% of adults having reported it as a significant source of stress. The 2024 U.S. presidential election followed closely at 69%”

We should be concerned. We should be informed. Thomas Jefferson often emphasized that an informed electorate is the best defense against tyranny.

But we have to have a balance between putting our heads in the sand to avoid current events, and being so overwhelmed by it all that we find ourselves paralyzed with fear and anxiety.

(If you’re happy with what’s going on and/or if you are not in the least bit concerned about the direction of our country, then this podcast episode is obviously not for you and that’s fine.)

For those experiencing political anxiety here are 7 steps you can take to deal with the negative impact that the current political climate may be having on your body and your mind.

1. Avoid obsessive consumption of the news. I found myself doomscrolling a couple of days ago for almost an hour. Very unlike me. However, that hit of adrenaline you get from a post that makes you angry or indignant can be addicting. It’s designed that way.

Here’s a tip: read, don’t watch the news. Look for intelligent, critical analysis from credible sources. Avoid tablets and phones because of algorithms that keep you in the echo chamber or bubble.  Avoid provocative news sites that seek to trigger you with giant headlines and inciteful language. Seek credible sources of news.

2. Avoid consumption of news right after you wake up and right before you go to bed. The are times when you are in a light hypnotic state, meaning that your mind is more open and suggestible. Avoid programming yourself for negativity by reflecting on the best time of the day to consume news information.
3. Don’t get news from social media. Fake news stories created by AI are becoming more prevalent. If you are going to get your news from social media, again, follow a credible new source. Furthermore, don’t waste time arguing online in comments or posts. It’s simply not good for your mental health.
4. Avoid catastrophizing. Terror, fear and intimidation are tools that have been used by states and government for hundreds if not thousands of years. Don’t use it on yourself. Don’t paralyze yourself into anxiety by imagining what you think will happen in the future. If you are going to imagine anything, imagine, hope and pray for a nation united and leaders focused on serving the best interests of the nation in ways that are humane and respectful.
5. Draw boundaries with friends and family. Don’t allow yourself to get sucked into political discussions that will end in an argument with feelings hurt and things said that cannot be taken back. Avoid gripe sessions with people of the same political viewpoint that just want to vent and complain. I welcome political discussions with people that are rational, calm and informed about the issues. If I’m in the presence of someone whose aim is to incite or provoke or to have discussions in bad faith, I’ll walk away or state calmly and respectfully that I’m not interested in talking about politics.
6. Take action: As an antidote to feeling helpless, decide what you can do and what you can contribute. Volunteer, donate money, or call or email your elected representatives. Get out on the street and protest if you need to.
7. Use the basic tools of anxiety relief: good sleep, moving your body, getting outside. Mindfulness practices such as mediation and yoga are very effective. Prayer, or whatever you want to call connecting with God/ Universe, is incredibly powerful and allows us to let go and trust.

I believe that the vast majority of Americans want the same thing: safety for their families and communities, the opportunity to work. be productive and create abundance, and a feeling of unity with our fellow Americans.

Let me leave you with what may be the most important sentiment needed right now:

“Human kindness has never weakened the stamina or softened the fiber of a free people. A nation does not have to be cruel to be tough.”–Franklin D. Roosevelt.

Remember that you can listen to Ted in Your Head on Spotify, Apple podcasts, Soundcloud or TedinYourHead.com. Or,  watch it on YouTube.

Want to catch up on previous episodes? Click Here >

If you need some assistance dealing with all the bad news, and you need support staying centered and grounded in that face of it, reach out for a complimentary phone or zoom consultation.

Go to http://tedmoreno/com/contact-us and send me an email. I’ll get back to you so that we can schedule a brief chat, answer your questions, and get you scheduled for your first session if you are ready.