Politics in the United States are undeniably stressful and it seems each election cycle becomes more divisive and draining than the last, and unfortunately, there seems to be no end in sight. Social media feeds and timelines are brimming with aggression, anger, and arguments. The comments sections are full of people going at each other and you see even the closest family members and friends cut one another out of their lives for having different views and opinions.
A growing body of research started focusing on how political stress affects mental health and, unfortunately, things are only getting worse. In 2016, 52% of adults said they felt significant stress about the presidential election; this year, it jumped to 69%. The same Stress in America study from the American Psychological Association revealed that 77% of adults in the United States feel significantly stressed about the future of the nation this year.
You might think that political stress affects one political party more than the other. However, Republicans and Democrats seem to be united in at least one thing: their worry about the future of the nation. 80% of Republicans rated it as a top stressor along with 79% of Democrats and 73% of Independents. If only that unity could expand beyond feeling fearful and concerned.
Plenty of research shows that chronic stress has a detrimental effect on both physical and mental health. It takes a toll on the body and, combined with the isolating, divisive nature of political stress, it only exacerbates those effects. What are some of the signs of political stress and the resulting symptoms? How does it affect adults throughout the United States and what can you do to address the serious problems it can cause?
What is Political Stress?
Political stress refers to the overwhelming sense of worry, anxiety, and fear that people feel about the presidential election and the overall political climate in the United States. There is no denying the overall decline in political experience over the past few decades. America has never been as divided as it is today. People feel threatened and misunderstood by even some of their closest friends after this most recent election and it causes significant impacts on physical and mental well-being.
From individual political issues to party-wide platforms, the debates, campaigns, and subsequent news reporting have all become more pervasive and intense. It seems impossible to escape no matter where you turn. You can shut your television off to keep mainstream news off of the big screen but you still find it on every social media platform you use. News articles and campaign pleas make their way into your email inbox, voicemail, and text messages.
This constant barrage of political strife coming at you from all angles is bound to have an effect. Even if you manage to cleanse your devices of the majority of politically-related input, it seems to be the primary topic of conversation no matter where you go as well. There were dozens of reports of couples banning talk of politics at their weddings to keep tempers low and conflict to a minimum. No matter where you go it feels like you can’t find a way out and the political stress affects most people to at least some extent.
Common Symptoms of Political Stress
The symptoms of political stress are similar to those of chronic stress and they present both physically and psychologically. These effects are widely felt and affect people regardless of age, gender, socioeconomic status, and political party. Ironically, they are a unifying experience despite their overwhelmingly divisive source.
Psychological symptoms:
- Heightened worry, fear, anxiety, or depression
- Mood swings
- Emotional exhaustion or burnout
- Difficulty concentrating
- Feelings of hopelessness
- Sense of impending doom
Physical symptoms:
- Tension
- Headaches
- Muscle or joint pain
- Digestive problems
- Sleep difficulties
Social symptoms:
- Withdrawal and isolation
- Avoiding people or places
- Damaged relationships with friends and family
- Limiting exposure to individuals with different perspectives (“echo chamber”)
The varying ways that political stress manifests, including psychologically, physically, and socially, all add up to having a significant impact on your well-being. Dealing with these things while surrounded by loved ones is already challenging, but combine the isolating nature of political stress and it multiplies the difficulties tenfold. Finding ways to recognize and learn to deal with the effects of political stress is crucial.
Factors Contributing to Political Stress
It isn’t tough to notice or feel the effects of political stress. Identifying the primary factors contributing to your political stress is an important part of learning how to manage it.
24/7 News Outlets
Television programs used to stop after a certain time in the evening and moving away from that may have been one of modern media’s greatest mistakes, especially when it comes to political stress. You can turn the TV on at any time of the day, early in the morning to late in the evening, and find dozens of channels covering the political events of the day. Constant media coverage contributes to information overload which exacerbates symptoms of political stress.
Social Media
Similar to 24/7 news media coverage, the round-the-clock barrage of information extends to social media as well. Even if you unfollow all news outlets, you undoubtedly have friends, family members, and even brands reposting things related to politics, issues, and events. The increased access and availability of polarizing opinions and debates combined with the nastiness in comments sections heighten the sense of stress and division.
Personal Identification with Issues
Certain policies, political events, and ideologies affect different portions of the population which personalizes the experience for many. Those personally affected or threatened by different political policies will rightly feel a greater sense of political stress.
Friends and Family
Whether you are deeply politically invested or not, you surely have at least one friend or relative who is loudly passionate about their views and beliefs. Even conversing with these individuals can cause some physical and psychological reactions. Psychiatrist Michelle Riba noted her experiences with patients who change plans to avoid meeting with friends or family members with differing views. Engaging in or even entertaining these politically charged conversations can be exhausting. The strain that politics places on relationships with friends and family and the resulting isolation is a significant factor contributing to political stress.
Strategies for Managing Political Stress
Despite the overwhelming dread that comes from political stress, there are some things you can do to manage and reduce your symptoms. It requires intentional and ongoing practice but these practical, evidence-based strategies will help you not only over the next few weeks and months but well into the years, both when it comes to managing your political stress and everyday challenges.
Limit Media Exposure
Start by limiting media exposure. Experts aren’t too far off with their suggestions about reducing screen time and restricting exposure to polarizing and exaggerated news coverage. There are benefits to being informed about the world but it’s easy to overdo it and spend too much time on it. Set boundaries around your media exposure and realize that there is only so much that knowledge can do for you.
Mindfulness and Meditation
Mindfulness and meditation are two irreplaceable tools for managing political stress. Learning to practice mindfulness keeps you grounded in the moment amidst stressors. When you strip the worry and fear away, most political things do not necessarily affect your day-to-day life. If you notice yourself getting too far into the future, use mindfulness to bring you back to the present.
Engaging in Productive Conversations
Try to avoid inflammatory or polarizing conversations and instead engage in productive, positive conversations. It’s easy to tell when a conversation isn’t going anywhere and it’s better to remove yourself from it instead of worsening your political stress. Engaging in productive political conversations with people who respect you regardless of your beliefs will be better for you both.
Physical Activity and Self-Care
Physical activity and self-care practices are two more great ways to keep yourself centered amidst the political chaos. Physical activity strengthens both your physical and mental health by boosting endorphins, and practicing self-care enables you to meet your basic needs when things feel uncertain. Reduce your political stress by emphasizing the importance of staying active and prioritizing self-care.
Seek Support
Reach out to supportive friends and family or consider seeking help from a mental health professional if your political stress becomes bad enough. Learning some coping skills, such as emotion regulation, distraction, and reframing, can help you not only during times of political stress and turmoil but can expand into your everyday life as well.
How Into The Light Can Help
Into the Light is an outpatient mental health treatment program that provides a safe environment for individuals experiencing chronic political stress and other mental health challenges. Our holistic approach to care empowers individuals to regain balance, develop resilience, and improve their well-being during challenging times. If you would like to find out more about our services and facility, call us at 877-445-8685 or submit an online request form to speak with an admissions specialist and determine whether Into the Light is right for you!
