Political Anxiety: Finding Control Amidst Chaos by Madison Reed
Every day, it feels like we’re hit with an endless stream of political news—on our phones, TVs, and in conversations with friends and family. In light of the recent shootings, now more than ever political information is everywhere and causing uneasiness within the American people. Staying informed is important, but the constant exposure can easily spiral into political anxiety, triggering our body’s fight or flight response. At the heart of this anxiety is a feeling of losing control over our environment and future. Let's dive into how we can better understand and manage these reactions to maintain our mental well-being.
Political anxiety is rooted in the stress and uncertainty tied to political events and issues. It makes us feel helpless, angry, or scared about what’s happening in the world and what the future holds. The intense polarization in modern politics only makes these feelings worse, often leaving us feeling powerless and overwhelmed.
When we perceive threats, our bodies react with the fight, flight or freeze response, releasing stress hormones like adrenaline and cortisol. This response is designed to protect us in real emergencies. However, when it’s constantly triggered by political stress, it can take a toll on our mental and physical health, making us feel even more out of control. Recently find yourself shutting down when politics come up (freeze), immediately hopping into the comments of a post (fight), or even debating on a move to Canada depending on the election results (flight)? These are all signs that your body may be in one of these states.
Anxiety often stems from a perceived loss of control. In the realm of politics, we’re bombarded with issues and events that seem beyond our influence. This helplessness fuels anxiety, triggering our fight or flight response. Recognizing this connection is the first step in managing political anxiety. Here are some ways we can begin to make this connection and gain back our sense of control.
Recognize and Calm Your Response: Notice when political events trigger your fight or flight response and practice calming techniques like deep breathing, muscle relaxation, or grounding exercises. Recognizing this response helps you regain a sense of control.
Limit Media Consumption: Set boundaries on how much political news and social media you consume. Stick to reliable sources and avoid sensationalized content. Taking control of your media intake can significantly reduce anxiety. Fact checking can also be a large part of this. Though its a bit of extra work you can be in control of the information that you allow to stick.
Engage in Positive Activities: Direct your energy into positive actions like volunteering, participating in community activities, or getting involved in local politics. These actions can help you feel more empowered and in control of your contributions.
Practice Mindfulness and Self-Care: Incorporate mindfulness practices such as meditation, deep breathing, or yoga into your routine. Also, take care of your physical health with regular exercise, healthy eating, and enough sleep. Mindfulness can help you stay present and manage feelings of helplessness as well as help you hear through all the noise to identify where you really stand.
Build Supportive Connections: Talk to people who share your concerns but can offer a balanced perspective. Having a network of supportive, understanding friends can help ease feelings of isolation and helplessness, giving you a sense of communal support and control.
Political anxiety is a natural response to the turbulent times we live in, often rooted in a sense of losing control. By recognizing the connection between anxiety and control, and managing our exposure to political stress while focusing on positive actions, we can cultivate a sense of calm and resilience. Remember, it’s okay to step back and prioritize your well-being. A balanced mind is essential for effectively engaging with the world around us.