Being informed is a civic action, but being overwhelmed isnt.
Your Low-Stress Guide to Leveling-Up Your Bedtime Routine
Are You Burnt Out or Depressed?
Still, you could stay engaged in a way that doesnt sacrifice your well-being, Ford says.
Here, well explain how to do just that, along with why this election cycle feels particularly stressful.
The good news is that more people are informed and can get daily news updates, Amick says.
On the downside, social media algorithms incentivize outrage content over nuanced, thoughtful content.
associate professor of psychology at the University of Toronto
Buckle upwere all on an emotional roller coaster.
About 1 in 20 adults even report having suicidal thoughts as a result of politics.
Heres what to do instead.
Stay as connected as you better be for engage in the democratic process.
But also give yourself permission to disengageunwinding and recharging will give you the strength to face what comes next.
Brett Ford, PhD, associate professor of psychology
1.
Being informed is a civic action, but being overwhelmed isnt, Amick says.
To prevent emotional overload, check that you get your news from high-quality, fact-based sources.
Next, consider keeping your bedroom a phone-free zone.
associate professor of psychology at the University of Toronto
Avoid reading headlines first thing in the morning or before bed, Ford says.
Max out at 10 to 15 minutes to prevent you from descending into a political rabbit hole.
But also give yourself permission to disengageunwinding and recharging will give you the strength to face what comes next.
Amicks book is a terrific starting place.
A major source of anxiety is feeling helpless and hopeless to change a difficult situation.
Engaging in political action helps people regain some sense of efficacy, Ford says.
Focus on what can be done instead of whats out of your control.
Taking initiative can also alleviate feelings of overwhelm.
If its not on your calendar, youre unlikely to follow through.
People saythings will never change, so theres no point in trying, Amick says.
Thats the beauty of tackling problems in your own backyard.
At the local level, you dont need as many voices to make an impact, Ford says.
On the other hand, a small, nimble motorboat can quickly reverse course.
If thousands of people across the country do the same, it can become a sea change.
Instead, allow yourself to sit with difficult emotions, explore them, and move through them.
Remember that they are temporaryresearch has shown that emotions are relatively short-lived.
Whats more, painful as they may be, they contain a gift.
They can be powerful opportunities to learn, grow, connect, discover, and make your voice heard.
And hopeless as it may seem at times, politics arent all doom and gloom.
Allow yourself to experience glimmers of inspiration and hope when they do occur, Ford says.
Emotions like excitement, pride, and gratitude also drive action.
Harness that momentum by sharing the good news on social media or volunteering for their campaign.
Many of the feelings associated with wellbeinglike gratitude and inspirationare socially oriented, Ford says.
So much of the political despair people feel is intertwined with the loneliness epidemic, Amick says.
Civic engagement is a salve.
Research shows that activism can induce burnout, Ford says.
But its more sustainable when we build communities around it.
Cultivate compassion
An important piece of social connectedness is tapping into concern and sympathy for others.
It motivates us to help and protect others.
To increase compassion, develop a loving-kindness meditation.
Find a comfortable seat and focus your attention on your breath.
Bring to mind someone who you love and who also cares deeply about you.
Send kind thoughts to that person, perhaps wishing them peace, safety, and happiness.
Finally, if you might, include people in another political party in your meditation, Ford says.
This can bring us together and provide solace.
But if youre not currently talking to a mental health professional?
it’s possible for you to also search for a provider using the American Psychological AssociationsPsychologist Locatoror theNational Register.
And check out theseseven tips on how to start therapy for the first time.
Smith, Kevin B.
1, 14 Jan. 2022, p. e0262022, https://doi.org/10.1371/journal.pone.0262022.
Ford BQ, Feinberg M, Lassetter B, Thai S, Gatchpazian A.
The political is personal: The costs of daily politics.
J Pers Soc Psychol.
2023 Jul;125(1):1-28. doi: 10.1037/pspa0000335.
Epub 2023 Jan 23.
Retraction in: J Pers Soc Psychol.
2023 Sep;125(3):547. doi: 10.1037/pspa0000349.
Bridging the Divide: Does Social Capital Moderate the Impact of Polarization on Health?
…
Got it, you’ve been added to our email list.
